What are the benefits of carrots and celery juice?

Juicing fruits and vegetables is an easy way to get a concentrated dose of nutrients. Extracting the juice from produce like carrots and celery helps preserve many of the vitamins, minerals and plant compounds found in the whole vegetable. Juicing has also become a popular way to detox, cleanse or lose weight due to its potential to boost nutrition.

Benefits of Carrot Juice

Carrots are an excellent source of beta-carotene, providing over 300% of the daily recommended intake in just one cup (240 mL) of juice (1). Beta-carotene gives carrots their signature orange pigment and has powerful health benefits.

  • Antioxidant: Beta-carotene is converted to vitamin A in the body and acts as an antioxidant, helping prevent damage from harmful molecules called free radicals.
  • Immune Function: Vitamin A plays an important role in maintaining a healthy immune system and good vision.
  • Cancer Prevention: As an antioxidant, beta-carotene may help prevent certain types of cancer like lung and breast cancer.
  • Heart Health: Drinking carrot juice increases intake of carotenoids, which are associated with a reduced risk of heart disease.

In addition, carrots contain a good amount of vitamin K, vitamin C, potassium and manganese (1).

One study showed that drinking one cup (240 mL) of carrot juice daily for three months reduced cholesterol levels in participants, compared to a control drink (2).

Another study in 15 people found that drinking 16 ounces (480 mL) of carrot juice per day for four weeks significantly reduced blood pressure levels (3).

Nutrition Facts

One cup (240 mL) of carrot juice provides (1):

Calories 92
Protein 2 grams
Carbs 21 grams
Fiber 2 grams
Vitamin A 1,018% DV
Vitamin C 22% DV
Vitamin K 31% DV
Potassium 20% DV
Manganese 13% DV

Benefits of Celery Juice

Celery is a low-calorie vegetable made up of mostly water. Drinking celery juice provides an easy way to stay hydrated while getting antioxidants and important nutrients.

Here are some of the top benefits of celery juice:

  • Hydration: Celery juice is 95% water, making it ideal for staying hydrated.
  • Detoxification: It contains antioxidants that may help remove toxins from the liver and improve liver health.
  • Anti-inflammatory: Compounds in celery juice like polyacetylenes have anti-inflammatory effects that may help reduce inflammation.
  • Antioxidants: Celery juice is high in vitamin C, flavonoids and other antioxidants that help prevent cell damage by neutralizing harmful free radicals.
  • Blood pressure: Drinking celery juice increases intake of phthalides, which have been shown to help lower blood pressure.

Additionally, celery juice is a good source of important nutrients like folate, potassium, vitamin K and choline (4).

Some claim that drinking celery juice on an empty stomach in the morning has extra health benefits, although more research is needed.

Nutrition Facts

One cup (240 mL) of celery juice contains (4):

Calories 42
Protein 1 gram
Carbs 10 grams
Fiber 1 gram
Folate 36% DV
Potassium 20% DV
Vitamin K 59% DV
Choline 11% DV

Carrots vs. Celery: Key Differences

Though both carrots and celery can add nutrients to your diet, there are some key differences between them:

Carrots Celery
Calories Higher in calories Very low in calories
Carbs Higher in carbs and natural sugars Lower in carbs and sugar
Vitamin A Excellent source Contains no vitamin A
Vitamin K Good source Excellent source
Antioxidants Beta-carotene, lutein Flavonoids, polyacetylenes
Minerals Potassium, manganese Folate, potassium

As you can see, carrots are higher in natural sugars and calories, while celery contains very few calories. Carrots are richer in vitamin A, while celery provides more vitamin K.

Potential Downsides

While juicing has many benefits, there are a few potential downsides to consider:

  • Nutrient loss: Juicing strips away the skin and pulp, which contains fiber and antioxidants. The heating and processing may also destroy some nutrients.
  • Blood sugar: The juice contains natural sugars without the fiber found in whole fruits and veggies, which can spike blood sugar.
  • Fullness: The juice doesn’t provide the same fullness and satiety as eating whole produce.
  • Cost: Juicing requires a juicer, which can be expensive, and produce in larger amounts.

To maximize nutrients, drink the juice right after making it. Those with diabetes should be mindful of portion sizes to keep blood sugar in check. Eating whole fruits and vegetables is encouraged for optimal fullness and fiber intake.

How to Add Them to Your Diet

Here are some tips on how to enjoy carrots and celery juice as part of a healthy, well-rounded diet:

  • Drink a small glass (6–8 ounces or 180–240 mL) of fresh juice as a snack or part of a meal.
  • Add celery and carrot juice to smoothies along with other fruits and veggies.
  • Use juice as the base of sauces and dressings for an extra nutrient boost.
  • Combine carrot and celery juice with citrus, beets, greens or other produce for more veggie variety.
  • Drink a large glass of veggie juice to rehydrate after exercise instead of sugary sports drinks.
  • Stick to a daily juice amount that fits into your calorie and carb allotment if trying to lose weight.

Additionally, be sure your diet also includes plenty of whole fruits and vegetables for the benefits of fiber, protein and healthy fat.

Bottom Line

Carrot and celery juice provide a range of vitamins, minerals and plant compounds that may help reduce inflammation, decrease blood pressure and improve immune function and liver health.

However, juicing also removes the fiber found in whole fruits and vegetables that supports fullness and gut health. For this reason, it’s best to enjoy carrot and celery juice in moderation as part of an overall healthy diet focused on whole produce, protein foods and healthy fats.

Aim for a small glass (6–8 ounces or 180–240mL) of fresh veggie juice along with a balanced diet to maximize the benefits of juicing while minimizing potential downsides.

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