Can too much celery juice be harmful?

Celery juice has become an increasingly popular health trend in recent years. Proponents claim it provides a wide range of benefits, from reducing inflammation to aiding weight loss. But some have raised concerns that consuming large amounts of celery juice daily could have downsides. In this article, we’ll explore whether too much celery juice can be harmful.

Benefits of celery juice

First, let’s look at why celery juice is considered a healthy drink by many. Celery contains an array of vitamins, minerals and antioxidants. Some of the top nutrients in celery include:

  • Vitamin K
  • Vitamin A
  • Vitamin C
  • Folate
  • Potassium
  • Fiber

Celery also contains compounds called phytonutrients which have antioxidant and anti-inflammatory properties. Specific phytonutrients in celery may help protect cells from damage and reduce inflammation in the body.

Here are some of the evidence-based benefits associated with celery juice:

May reduce inflammation

Inflammation is a natural process that helps fight infection and heal the body. But chronic inflammation is linked to conditions like heart disease, autoimmune disorders and cancer.

The phytonutrients in celery, such as flavonoids and polyphenols, have been shown to provide anti-inflammatory benefits. Drinking celery juice may help reduce unwanted inflammation.

May lower cholesterol

Animal and test-tube studies indicate that celery contains compounds that may help reduce cholesterol levels. Specifically, celery has been found to decrease LDL (bad) cholesterol while increasing HDL (good) cholesterol.

May boost digestion

Celery contains insoluble fiber, a type of fiber that adds bulk to stool and helps food pass more quickly through the digestive tract. This may relieve constipation and support regularity.

May aid weight loss

Celery is very low in calories, providing just 14 calories per stalk. Replacing higher calorie foods and drinks with celery juice can support a calorie deficit needed for weight loss. The fiber in celery can also increase satiety after meals.

May have antimicrobial effects

Compounds in celery have been shown to inhibit the growth of certain bacteria and fungi in test-tube studies. However, human research is needed.

Downsides of too much celery juice

Drinking celery juice moderately as part of a healthy diet is likely safe for most people. However, regularly drinking large amounts may come with some risks.

Nutrient deficiencies

Juicing celery removes the fiber content, which provides many important nutrients. If you replace balanced meals with large amounts of celery juice for an extended period, you could become deficient in fiber, protein, fat, vitamins and minerals.

High sodium

Celery contains naturally occurring sodium. One stalk (100 grams) provides about 35mg of sodium. Drinking 32–64 ounces (1–2 liters) of celery juice per day can add a substantial amount of sodium to your diet.

Consuming too much sodium may increase blood pressure in some people. Those with high blood pressure or on a low sodium diet should be mindful of celery juice intake.

Pesticide exposure

Celery has been found to be one of the most pesticide-contaminated produce items. While thoroughly washing celery can help, juicing concentrates any pesticides present. Consuming very large amounts of celery juice may increase exposure to pesticide residues.

Oxalate content

Celery contains oxalates, compounds found naturally in many plant foods. Oxalates can bind to calcium and increase the risk of kidney stones in susceptible people.

Those prone to kidney stones may want to limit high oxalate foods like celery. However, oxalates are unlikely to cause issues for most people eating regular amounts.

Allergic reactions

Celery allergy is one of the more common food allergies. Symptoms include skin reactions, digestive upset and severe food-induced anaphylaxis. People with celery allergy should avoid celery juice.

Recommended celery juice intake

Given the potential risks, how much celery juice is safe to drink daily?

Currently, there are no official recommendations for celery juice intake. But some functional medicine practitioners recommend limiting it to 16 ounces (450–500 ml) per day.

Drinking 16 ounces or less of celery juice per day is unlikely to cause issues for most healthy people. However, those with chronic health conditions, hypertension or kidney problems may want to check with a doctor first.

Tips for drinking celery juice

Here are some tips to get the benefits of celery juice while reducing potential downsides:

  • Stick to 16 ounces (450–500 ml) or less per day.
  • Drink it alongside or mixed into smoothies or juices containing fiber and protein.
  • Buy organic celery when possible to minimize pesticide exposure.
  • Wash celery thoroughly before juicing.
  • Listen to your body and discontinue if you experience side effects.
  • Consult your healthcare provider if you have kidney issues, gout or a celery allergy.

Bottom line

Drinking moderate amounts of celery juice is likely safe for most healthy adults. Potential benefits of celery juice include lowering inflammation, cholesterol levels and blood pressure.

However, drinking very large amounts may increase the risk of nutrient deficiencies, pesticide exposure and side effects. Limiting intake to 16 ounces or less per day and paying attention to your body’s response can help you experience benefits while avoiding potential harms.

As with any supplement, it’s a good idea to consult your healthcare provider before adding large amounts of celery juice to your routine, especially if you have an underlying health condition.

Benefits Potential Downsides
Reduces inflammation Nutrient deficiencies
Lowers cholesterol High sodium intake
Boosts digestion Pesticide exposure
Aids weight loss Kidney stone risk
Antimicrobial effects Allergic reactions

In moderation, celery juice can be a healthy addition to a balanced diet and lifestyle. But too much may cause adverse effects in some people. As with any wellness trend, employ critical thinking and talk to your healthcare provider to determine if it’s right for you.

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