Drinking vegetable juices made from spinach and celery has become increasingly popular in recent years. Proponents claim that these green juices provide a concentrated dose of nutrients that can boost energy, improve health, and help with weight loss. This article explores the potential benefits of spinach and celery juice and whether the hype is supported by science.
Nutrition profile
Spinach and celery are both low in calories but packed with vitamins, minerals, and plant compounds that may offer health benefits. Here is an overview of the main nutrients found in these vegetables (1, 2):
| Nutrient | Spinach (per 1 cup / 30g) | Celery (per 1 cup / 101g) |
|---|---|---|
| Calories | 7 | 16 |
| Protein | 0.9 g | 0.7 g |
| Carbs | 1.1 g | 3 g |
| Fiber | 0.7 g | 1.6 g |
| Vitamin K | 145% DV | 37% DV |
| Vitamin A | 56% DV | 5% DV |
| Vitamin C | 14% DV | 5% DV |
| Folate | 14% DV | 7% DV |
| Potassium | 8% DV | 11% DV |
As you can see, both spinach and celery are low in calories but provide important vitamins, minerals, and antioxidants like vitamins A, C, and K. Spinach is especially high in vitamin K, which supports bone and heart health (3).
Potential benefits
Drinking spinach and celery juice may provide the following benefits:
1. May help hydrate
Spinach is made up of about 91% water, while celery is around 95% water (1, 2). Consuming these vegetables in juice form provides pure plant-powered hydration.
2. May support heart health
The nutrients in spinach and celery may benefit heart health in various ways. For example:
- Vitamin K helps prevent calcium buildup in arteries and promotes proper blood clotting (3).
- Folate helps convert homocysteine, a compound linked to heart disease risk, into benign forms (4).
- Flavonoids like luteolin found in celery have antioxidant and anti-inflammatory properties that may protect arteries (5).
- Nitrates in celery juice may help dilate blood vessels and lower blood pressure (6).
3. May reduce inflammation
Chronic inflammation is at the root of many diseases. Compounds found in spinach and celery may help reduce inflammation:
- Luteolin, kaempferol, and other spinach flavonoids demonstrate anti-inflammatory activities (7).
- The antioxidants vitamin C, beta-carotene, and manganese help quell inflammation (8).
- Celery contains polyacetylenes that may inhibit inflammatory enzymes (9).
4. May support healthy digestion
Spinach and celery provide fiber, which promotes healthy digestion and bowel regularity. Specific compounds that may aid digestion include:
- A celery fiber called apiuman may act as a prebiotic by feeding beneficial gut bacteria (10).
- Spinach contains some soluble fiber, which forms a gel-like substance that keeps food moving through your gut (11).
5. May boost immunity
Spinach and celery contain antioxidants and nutrients that may strengthen your immune defenses:
- Vitamin C, found in both vegetables, supports the production and function of immune cells (12).
- Folate deficiency can negatively impact immune response (13).
- Vitamin A keeps mucous membranes in the eyes, throat, and gut healthy (14).
6. May promote bone health
Spinach and celery each provide key nutrients that support strong, healthy bones:
- Vitamin K is required for bone-building osteocalcin production and helps reduce urinary calcium loss (3).
- Vitamin A is needed for osteoblasts, cells that produce bone tissue (15).
- Celery is a source of silicon, which may stimulate collagen formation for bone strength (16).
7. May help manage blood sugar
The nutrients in spinach and celery may help regulate blood sugar in people with diabetes:
- Magnesium has been shown to reduce insulin resistance (17).
- Vitamin K may decrease inflammation related to diabetes complications (18).
- Fiber slows carbohydrate digestion and moderates blood sugar spikes.
Downsides
While spinach and celery juice has many potential upsides, there are some downsides to consider:
- Oxalates: Spinach contains oxalates that may contribute to kidney stone development in susceptible people (19).
- Pesticide residue: Conventional produce may contain pesticide residues, so opt for organic if possible (20).
- Sodium: Juices made from store-bought celery may be high in added sodium.
- Sugar: Juice removes the beneficial fiber content of whole vegetables.
- Nutrient deficits: Drinking vegetable juice alone causes deficits in protein, fat, and nutrients found in other foods.
Juicing tips
Here are some tips for making spinach and celery juice:
- Use organic spinach and celery.
- Rinse produce thoroughly before juicing.
- Juice celery along with cucumber or apples to mellow the taste.
- Drink juice immediately after making for best nutrient retention.
- Store juice in an airtight container and consume within 24 hours.
- Combine with other vegetables like kale, cucumber, lettuce, or carrots.
- Dilute concentrated greens juices if desired.
- Consume juice as a snack, not a meal replacement.
The bottom line
Research on spinach and celery juice specifically is limited. However, the nutrient density of these vegetables suggests that juicing them may provide benefits like improved heart health, better digestion, and protection against chronic disease.
That said, juice shouldn’t replace whole fruits and vegetables. For best results, incorporate spinach and celery juice as part of a healthy, balanced diet.
