Why Celery Juice Is Popular as a Health Drink?
Celery juice is considered a popular health drink, beverage, or even a health tonic that is recommended by many nutritionists across the globe. This beverage can potentially provide the benefit of sustaining a healthy weight or boosting endurance and energy during workouts or exercise regimens. Some individuals also prefer to regularly drink celery juice as a tonic to improve their skin tone and appearance. Though the purported health benefits of celery juice are numerous, the nutrition gained from consuming this drink usually depends on the ingredients present in it.
Why Is Reading the Nutrition Label Important?
Most commercially prepared and marketed celery juices could also be a blend of different types of fruit juices and may not only comprise "celery" as the main ingredient. For instance, a single-serving celery juice beverage that is purchased might consist of several ingredients to neutralize the bland or bitter flavors of celery, such as apples, cucumbers, cilantro, spinach, lemons, etc., in order to balance the bitter flavors with sweetness. Therefore, it is wiser to always check the ingredients or the nutrition label of commercially sold celery juice products when making a purchase, to verify the presence of added fruits, sugars, or sodium. According to nutrition experts, reducing added sodium and sugar is considered beneficial for maintaining overall health.
What Is the Nutrition Content of Celery Juice?
The nutritional information provided by the USDA (United States Department of Agriculture) for 8.32 ounces, or approximately one cup, of celery juice is as follows:
Fat: 0.0141 ounces.
Sodium: 0.00666 ounces.
Carbohydrates: 0.2469 ounces.
Fiber: 0.1340 ounces.
Sugars: 0.1128 ounces.
Protein: 0.0564 ounces.
Total Calories: 33 calories.
Though the glycemic load of raw celery is zero, celery juice may have a slightly higher glycemic load. However, due to its low glycemic load value, it is considered beneficial for diabetics and pre-diabetics. Additionally, because it has negligible fat content, one can easily incorporate this juice into low-fat diets. A single serving of celery juice can provide nearly 0.00049 ounces, which is up to 19 percent of the recommended daily intake of vitamin C for the body. One can also obtain up to 16 percent of the daily value of vitamin B6 and an impressive 99 percent of the daily requirement for vitamin K.
What Are the Systemic Health Benefits of Celery Juice?
The systemic health benefits of celery juice are:
Boosts Immunity: Celery juice is recognized for providing a healthy dose that contributes to the daily requirement of vitamin C for the body's metabolism. Since the human body cannot produce vitamin C on its own, nutrition experts recommend consuming vitamin C or L-ascorbic acid, which is crucial for enhancing immunity, bone metabolism, cartilage, and muscles, and maintaining vascular health. Furthermore, vitamin C assists in the absorption of iron and can also support wound healing.
Promotes Digestion and Aids in Weight Loss: The consumption of essential dietary fiber, as found in celery juice, can help maintain a healthy weight by preventing unnecessary hunger cravings and promoting fullness. Additionally, healthy dietary fiber can foster a balanced gut microbiome, which contributes to improved digestion and regular bowel movements.
Promotes Blood Clotting: Due to its abundant vitamin K content, this juice may also assist in the blood clotting mechanism. However, individuals who are taking blood-thinning medications should ideally refrain from consuming celery juice, as it could potentially interfere with the absorption of vitamin K.
Boosts Bone Metabolism: Vitamin K is an essential element required for preventing osteoporosis (a condition in which the bone becomes brittle and weak) and promoting bone health. A single serving of celery juice contains approximately 0.000002433 ounces of this crucial vitamin, which can be beneficial for enhancing healthy bone cell metabolism and development.
Drug Interactions: Individuals who are taking medications such as Acetaminophen or Tylenol should avoid consuming celery juice, as it could interfere with the effectiveness of the medication. Similarly, patients who are taking sedatives or medications like Levothyroxine for thyroid conditions, as well as Lithium-based medications, should consult with their healthcare provider before incorporating celery juice into their diet.
How to Prepare Celery Juice?
- One can easily prepare homemade celery juice in the comfort of their home using the following steps:
- Start by rinsing three to five fresh raw celery stalks. Chop them into thirds, keeping the celery leaves intact.
- Add the chopped celery to the blender and include around half a cup of water. Blend on high mode for about 20 to 30 seconds.
- To achieve a smooth drink, one can strain the celery juice using a sieve.
- Serve the freshly made juice with lime slices for added flavor.
Similar to commercial juices, one can also add their own additional ingredients at home to balance the flavor of the juice. Ingredients like kale, citrus fruits, cucumbers, apples, cilantro, or even spinach can be added to neutralize the bland or bitter taste. It is important to understand that consuming whole fruits and vegetables is preferable to consuming their juices. Whole fruits and veggies contain higher amounts of essential fiber and less sugar compared to their juice forms. Care should also be taken when juicing to avoid removing the pulp from the fruit or vegetable during preparation. This is because the highest fiber content is found in the thick pulp parts of the fruit or vegetable. In the case of celery, the fibrous stalk contains a significant portion of fiber. For individuals aiming to lose weight in a healthy manner and to maintain fullness, increasing their daily intake of essential nutrients like vitamins C and K can be achieved by regularly consuming celery juice.
Conclusion:
In conclusion, the consumption of celery juice may be associated with numerous health benefits due to its rich content of vitamins C and K, as well as the essential fiber it contains. Additionally, it can aid in digestion and contribute to healthy weight loss or management. However, it is advisable to choose pure versions of celery juice without added sugars or sodium when making commercial purchases, rather than opting for blends with mixed fruits that could affect its nutritional content. One can also easily prepare celery juice at home by reducing added sugars and balancing the flavors with their own fruit-based ingredients. Individuals who are on systemic medications or undergoing blood thinning therapies are recommended to consult their healthcare provider, registered dietitian, or nutritionist before incorporating celery juice into their diet.
