Celery water, also known as celery juice, has become a popular health drink in recent years. Advocates claim it provides many benefits, from reducing inflammation to aiding weight loss. This article explores the science behind celery water and examines its potential health benefits.
What is Celery Water?
Celery water simply refers to the juiced form of celery. To make it, people juice or blend celery stalks with water, strain out the pulp, and drink the remaining liquid.
Drinking celery juice provides higher concentrations of the plant’s nutrients compared to eating raw celery. It’s an easy way to increase your celery intake without having to eat whole stalks.
Celery water is low in calories, rich in vitamins and minerals, and contains plant compounds that may offer health benefits.
Nutrition Facts
Celery water is rich in vitamins, minerals, and antioxidants:
| Nutrient | Amount Per 1 Cup (240 mL) |
|---|---|
| Calories | 16 |
| Total Carbohydrates | 4 grams |
| Protein | 1 gram |
| Vitamin K | 31% of the Daily Value (DV) |
| Vitamin A | 15% of the DV |
| Folate | 10% of the DV |
| Potassium | 9% of the DV |
| Vitamin C | 8% of the DV |
Potential Benefits
Here are some of the top evidence-based health benefits of drinking celery juice:
May Reduce Inflammation
Chronic inflammation is linked to many diseases, including heart disease, cancer, and autoimmune disorders.
Celery contains antioxidants like polyphenols that help fight inflammation (1). These include apigenin, luteolin, and kaempferol.
Test-tube studies indicate apigenin and luteolin combat inflammation. However, more human research is needed (2, 3).
May Boost Digestion
Celery water is a source of insoluble fiber, providing about 1 gram per 1-cup (240-mL) serving. Insoluble fiber adds bulk to stools and may help prevent constipation.
Celery also contains prebiotics, which help feed beneficial gut bacteria. Prebiotics may improve digestion and metabolic health (4).
That said, most prebiotic fibers are found in the celery stalks rather than the juice. Juicing removes most of the fiber, including prebiotics.
Contains Antioxidants
Antioxidants protect your cells against oxidative stress caused by free radicals and inflammation.
Celery juice provides antioxidants like vitamin C, beta carotene, and flavonoids. These may help prevent cellular damage.
One test-tube study found celery juice protected cells from oxidative damage. However, human studies are lacking (5).
May Aid Weight Loss
Celery juice is low in calories, providing about 16 calories per cup (240 mL). The fiber may also help you feel full.
Additionally, celery contains phytochemicals called phthalides, which may help relax smooth muscles found in your digestive tract (6).
Relaxing these muscles could improve digestion and reduce bloating, potentially aiding weight loss. That said, human research on celery juice and weight loss is lacking.
May Lower Cholesterol
Animal and test-tube studies indicate celery may help lower cholesterol levels. This is attributed to its fiber, vitamin C, and phthalides (6, 7).
In one 8-week study, rats fed a celery extract alongside a high fat diet experienced significant reductions in LDL (bad) cholesterol, compared to a control group (7).
The cholesterol-lowering power of celery in humans remains unclear. More studies are needed.
May Lower Blood Pressure
Celery contains the chemical 3-n-butylphthalide (3nB), which may help lower blood pressure (6).
In one small study, men with mildly high blood pressure experienced reduced blood pressure after drinking 16 ounces (470 mL) of celery juice daily for 12 weeks (8).
Celery juice is likewise a good source of potassium, a mineral critical for blood pressure regulation.
May Have Diuretic Effects
The potassium and water in celery juice acts as a diuretic, which may help remove excess fluid from your body (9).
This could reduce bloating and water weight.
Keep in mind that the diuretic effect would likely be milder than prescription diuretics used to treat conditions like high blood pressure.
Tips for Juicing
Here are some tips to get the most from celery juice:
- Use organic celery whenever possible.
- Rinse celery stalks thoroughly.
- Juice celery along with cucumber, apples, or lemon to improve the flavor.
- Drink immediately after juicing to prevent nutrient loss.
- Pair it with a protein source like nuts or nut butter.
- Aim for 16–24 ounces (470–710 mL) per day.
Risks and Precautions
Celery juice provides many nutrients. However, drinking too much may cause adverse effects:
- Salt content: Juices high in celery may be too high in sodium for some people with salt-restricted diets.
- Juicing removes fiber: Blending keeps more fiber than juicing. Consuming celery without its fiber may cause digestive issues.
- Pesticide exposure: Celery ranks high on the Environmental Working Group’s “Dirty Dozen” list of produce with the most pesticides. Select organic.
- Oxalates: Celery contains oxalates that may contribute to kidney stones in susceptible people.
- Allergies: Celery allergy is possible and can cause potentially fatal anaphylaxis.
The Bottom Line
Celery juice provides many potentially beneficial nutrients and antioxidants. However, human research on its specific effects and optimal dosage is insufficient.
Drinking celery juice regularly may support lower cholesterol, blood pressure, and inflammation. However, consuming celery’s fiber — rather than juicing it — may offer more benefits.
Overall, celery juice is low in calories and rich in nutrients that may provide various health benefits.
