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Celery Juice Benefits

Celery juice is all the rage now. You’ll see a host of celebrities talking about celery juice benefits on Facebook, Instagram. All it takes is for some celebrities like Miranda Kerr and Kim Kardashian talking about it and almost immediately it becomes the new diet miracle. You will find plenty of Instagram stories and testimonies on how wonderful this green juice is and how much it has changed their health. Just search for #celeryjuicebenefits on Instagram.  

A quick glance on social media groups about celery juice and you will see that celery juice helps them in these ways:

  • Helps with their blood pressure 
  • Fights autoimmune disease
  • Helps with restless legs syndrome 
  • Helps with bloatedness and IBS 
  • Helps with acid reflux 
  • Anti-inflammatory properties 

The list goes on… but is it true?  And that there is the celery and water diet.
I’m personally no fan of fad diets. But I did give it a go. Read more to see what I think about this diet.

The Celery and Water diet 

Why it can help you lose weight? 

One medium sized stalk of celery has very little calories. It has an average of about 5-7 calories. One medium sized stalk of celery has no fat and very little protein. It also has approximately less than 1 gram of sugar and about 0.3g of protein. One cup of celery juice has about 80 calories, 81mg of sodium, 6g of sugar, a lot of fibre and about 2g of protein. Add that with water and you will have very little calories. It becomes more of a negative calorie diet. A negative calorie diet means, that you body has to burn more energy to digest your food vs consume it.  

So it is true that the celery and water diet can help you lose weight? YES 

Wait there is a but… 

Yes, with very little calories per cup, it can make you feel less energetic and tired. With the high sodium content per cup, it can make you exceed your maximum sodium intake daily very easily. It can also cause you to exceed the recommended daily allowance for Vitamin A. Water does not add any calories or energy or vitamins or minerals.  

How can the celery and water diet benefit me? 

The celery and water diet does give you good fibre intake but there are other things you can eat to have high fibre. Of course, as mentioned earlier, you can always mix celery with other fruits and plenty of different fibre. Bear in mind not all fibres are equal.  

It’s also loaded with Vitamin K which helps with blood clotting. There loads of calcium and magnesium and antioxidants. 

I don’t like the taste of celery, how can I make it more palatable? 

On its own, celery can be hard to drink or stomach for the uninitiated. To make it more palatable, I would suggest mixing celery with other fruit juices and juicing them together. Adding sugar to celery adds calories. I would not recommend that. 

If you want a sample of my celery and fruit juice recipe, you can view it here >> Celery juice recipe. 

Start juicing celery with the Omega J8006 masticating juicer, I would highly recommend it.  

If you are on a budget, try the Hamilton Big Mouth juicer.

If you want something in between that is robust and steady but won’t break the bank but still yield good amounts of celery juice I would recommend the Breville BJE200XL juicer.

Scientifically what are the benefits of celery?

Celery by itself is a rich source of potassium, folate, manganese, calcium, riboflavin, magnesium, Vitamin C and K. It has got a lot of water and electrolytes and fibre. It’s got antioxidants like  luteolin and tannin which can be found in other vegetables as well. Celery juice has been advocated by most to be taken on an empty stomach but this has not been scientifically proven. Personally, I have tried juicing celery in the morning before having breakfast and it certain does not harm you in anyway. Although, for me it made me feel a bit uneasy in the stomach but I must confess that it did resolve some of my bloating. Having celery with water alone takes a bit of getting used to but after a while, I think it tastes just fine.  

Looking into medical literature myself, it has been reported to have antioxidant, fat lowering, sugar lowering  and anti-platelet aggregation (because it has Vitamin K) properties1. It also has antibacterial and anti-inflammatory properties2. It is also reported that it has some effect on fertility but I don’t think it will be the next Viagra quite yet. A lot of this research are not proven conclusive scientifically and should not be considered concrete unless more robust research is carried out.  

If you were to join any of the celery juice social medial groups you will find lots of claims that celery can help fight autoimmune disease, fight cancer, cure EBV and treat IBS; most of which have no concrete scientific evidence. Some will think that because of the antioxidants in celery makes it a treatment for autoimmune conditions. But so does other antioxidant rich foods like oranges, cauliflower, tomatoes and grapes.

1. Sowbhagya HB. Crit Rev Food Sci Nutr. 2014;54(3):389-98. doi: 10.1080/10408398.2011.586740. Review. 

2. Li MY et. al. Crit Rev Biotechnol. 2018 Mar;38(2):172-183. doi: 10.1080/07388551.2017.1312275. Epub 2017 Apr 2018.

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