Celery juice is a refreshing beverage packed with nutrition, vitamins, minerals, water, and compounds that contribute to several health benefits.
Celery juice is 95% water. A cup of it also contains a good dose of potassium, which is an electrolyte—a mineral that helps balance fluid in your body, among other things. Drinking celery juice regularly can help your body stay hydrated.
Unlike some other juices, celery juice is low in sugar and carbohydrates, which means drinking it won’t spike your blood sugar.
It may also support healthy blood sugar levels by improving your sensitivity to the hormone insulin. Its modest magnesium content also means that glucose (blood sugar) can move more efficiently into your muscle cells, which helps decrease your blood sugar levels and provides more stable energy throughout the day.
Better blood sugar control has several benefits, including reducing the risks of inflammation in your body that may contribute to diabetes and heart disease.
Celery is a rich source of antioxidants, compounds that help prevent or counter cell damage. In particular, it’s a natural source of an antioxidant known as apigenin.
As an antioxidant, apigenin has anti-cancer potential. Preclinical research suggests it may limit cell damage, reduce the spread of cancer cells, and help improve the effects of chemotherapy for cancer treatment. However, these results are from lab studies, not clinical trials, so experts can’t draw firm conclusions.
Preclinical studies also suggest that concentrated forms of antioxidants in celery may support brain health. That’s because many brain-related disorders involve cell damage and uncontrolled inflammation. Antioxidants like those found in celery juice have properties that can help reduce these factors as part of a healthy diet and lifestyle.
Some preliminary research suggests celery juice and its antioxidants may also have potential benefits for:
- Healthy blood pressure and heart health
- Reduced inflammation
- Joint health support
More research is needed to confirm these benefits.
Drinking celery juice may help lower blood pressure. Some studies show that its compounds can help by keeping your blood vessels wide and open. Celery may also have mild diuretic effects, which means it helps your body get rid of extra fluids. These effects may also help lower blood pressure.
A small study on men with high blood pressure found that drinking celery juice helped lower their blood pressure by up to 17 points.
However, current studies are too limited in size to confirm the potential benefits of drinking celery juice in managing high blood pressure. Further research is needed.
One cup (236 grams) of celery juice may provide:
- Water: 225 grams
- Calories: 40
- Fat: 0.4 grams
- Sodium: 229 milligrams
- Carbohydrates: 7.8 grams
- Fiber: 3.8 grams
- Sugars: 3 grams
- Protein: 1 gram
- Potassium: 625 milligrams, or 13% of the daily value (DV)
- Folate: 85 micrograms, or 21% of the DV
- Vitamin K: 69 micrograms, or 58% of the DV
Celery juice is a healthy option for many people, but there are some potential risks to consider:
- Increased skin sensitivity: Celery naturally contains compounds called psoralens, which can cause skin reactions in some people—especially if your skin comes into contact with celery and then you go out in the sun.
- Oral allergies and sensitivities: Some people may be allergic or sensitive to profilin, a protein found in celery. Because profilin is similar to a protein found in birch pollen, people allergic to birch pollen may also react to celery. Reactions can include mild itching and rash, swelling of the tongue, mouth, or lips, and in severe cases, breathing difficulties.
- Drug interactions: Celery juice is rich in vitamin K, which has blood-clotting properties. It may potentially reduce the effectiveness of blood-thinning medications like warfarin.
- Lower in fiber: Straining the pulp out of celery juice removes most of the vegetable’s fiber. This may decrease some of the benefits of celery that are linked to its fiber content, like improved digestion.
