You might have heard this old nutritional fact thrown around before: it takes more calories to digest celery than there are calories in celery.
This adage doesn't just speak to the nutritional integrity of celery–it is a healthy snack, for sure–but also how terribly boring celery can be for many. In ideal circumstances, celery is just a vessel for blue cheese, or even peanut butter and raisins, à la Ants-on-a-Log, the youth-soccer halftime favorite.
Do you actually use more calories eating celery than you gain from it? It could be. Celery is a textbook example of a negative-calorie food, a niche food group dieticians often use to power up weight-loss regiments.
As you might imagine, given that we’re a juicing company, our answer to this problem is simple. What if we juiced it? When we do, we unlock the celery stalks’ full potential, all while saving ourselves the chore of munching on celery like a farm animal and with a great taste to boot.
Let’s take a deeper look at the health benefits you get out of celery in its best form: fresh celery juice.
Celery’s Nutritional Profile
To get a better grasp on what makes this vegetable such a nutritional staple, we need to understand the actual nutritional profile of celery. So, what are celery’s nutritional stats?
A 100 g serving of raw celery contains 14 calories. For context, 100g of potato chips clocks in at close to 500 calories. That’s reduced fat, saltless potato chips, mind you.
When it comes to your recommended daily intake of certain nutrients, 100 g of celery gives you:
- 1% of your recommended protein
- 3% of your recommended calcium
- 1% of your recommended iron
- 3% of your recommended vitamin C
- 6% of your recommended potassium
- 6% of your recommended vitamin B6
- 9% of your recommended vitamin B9
- 9% of your recommended vitamin A
- 25% of your recommended vitamin K
And that’s just 100g of celery – about one stalk.
When you juice a bunch of celery, you’re condensing vast quantities of celery down into an easily consumable amount. You unleash these nutritional benefits, getting huge amounts of nutrients like vitamin K while keeping the calories down; with an extremely modest 14 calories per 100g, even a ton of celery is low-cal.
What Are the Benefits of Celery Juice?
Celery juice is a great way to start your early mornings. It provides you with rich nutrients that help give you energy for the day, helps detoxify the body, and contains many enzymes and antioxidants to help remove toxins from your system.
Vitamin K has been shown to help with heart health, blood pressure, blood clotting, and bone health. Vitamin B9 may help with heart health and alleviate symptoms of stress and tension. These are just two vitamins rich in celery.
You get a whopping 25% of your daily recommended vitamin K with a mere 100g of raw celery.
When celery is juiced, this nutrient profile explodes into proportions that make the Celery Kick pack a serious nutritional punch. But how does this translate into actual, real-life benefits? How does celery juice actually help you?
With celery juice’s natural anti-swelling properties, it helps reduce bloating, constipation, gout, and is believed to help soothe the nerves due to its calming properties.
What Are the Health Benefits of Celery Juice?
With the rich dietary benefits of celery juice, and the low amount of calories, including celery juice into your diet, is a tremendous way to give your body much needed nutrients without packing on calories and fats.
Here are just a few of the benefits that celery juice has in store.
Celery Juice Is Chalk Full of Vitamins and Minerals
Celery juice gives you a jam-packed means to get all of your daily recommended vitamins and minerals, with minimal caloric costs.
As mentioned above, juicing celery packs down it’s already rich nutrients into an easily consumable form. Those vitamin Ks, B9s and more, all rich in celery, become even richer.
Celery juice is a staple for a juice cleanse regimen because it's rich in much needed vitamins and nutrients you need to stay healthy when you’re staying away from food.
Celery Juice May Help Keep Your Immune System Healthy
Celery is about as vegetal as you can get, meaning that those crunchy, fibrous bites of celery are packed with natural chemicals inherent in vegetables called phytonutrients.
Phytonutrients tend to have properties that boost your immune system. They’re chemicals in plants that protect them from germs, bugs, bacteria, and so on, allowing our beloved celery to grow healthily and happily.
These phytonutrients are rich in antioxidants, which you may have heard of before. But what do they actually do?
At the risk of delving too deep into biochemistry, antioxidants, rich in celery juice, help reduce oxidative stress. Oxidative stress is when free radicals, unstable molecules, start to add up in your body causing the breakdown of your cells.
When things start to break down at a cellular level like that, your body is affected in many ways, including the weakening of your immune system. Your body can’t fight infections, sickness and so on when oxidative stress wears down your cells, making it harder for your immune system to function.
That’s where the phytonutrients and antioxidants of celery juice kick in.
Celery juice, rich in these nutrients, keeps your body replenished with the antioxidants it needs to stave off oxidative stress and keep your immune system functioning the way it needs to.
Celery Juice Can Help You Keep Your Heart Healthy
The rich antioxidants of celery juice don’t stop at your immune system. They can help maintain your heart health as well.
As mentioned before, antioxidants play an essential role in preventing the oxidative process, which affects our immune system and our heart health. It stands to reason that the same cellular breakdown that affects our immune system affects our heart as well.
Antioxidant-rich foods have been linked to a lowered risk of heart health, indicating that celery juice, rich in antioxidants, may be a great way to ensure that your heart stays healthy.
Additionally, celery juice is loaded with vitamin K, which plays a large role in keeping a healthy heart. Vitamin K has been shown to help prevent your arteries from hardening up or calcifying, which is one the biggest contributors to severe heart conditions.
Vitamin K also plays a significant role in managing your body’s ability to blood clot, which helps you prevent wounds from bleeding. Vitamin K is often suggested for folks taking blood-thinning medication.
On top of the vitamin K and antioxidants, celery juice has a solid amount of potassium, which has been shown to help in maintaining a healthy heart.
People with potassium deficiencies reported a higher risk of poor cardiovascular health. The research indicates that potassium helps prevent vascular calcification or the hardening of the arteries mentioned before.
By getting healthy amounts of potassium with celery juice, you may be keeping your arteries from hardening up. Rich in potassium, vitamin K, and antioxidants, celery juice is a great asset to your diet in keeping your heart beating as it should.
Rich in Vitamin B9, or Folates, Celery Juice May Help Boost Mental Health
Just 100g of raw celery has 9% of your daily recommended amount of B9 vitamins, also known as folates.
Folates have been shown to impact your mental health Studies have shown that folate-deficient people tend to exhibit higher rates of poor mental health, leading researchers to suggest B9s help folks manage their symptoms.
With its B9 content, celery juice can give you a boost of folates that may be able to help you overcome common symptoms.
Celery Juice Can Be a Key Part of Your Diet
Between the benefits it gives to your immune system, your heart health, and mental health, keeping a consistent intake of celery juice is a great way to keep your body operating at an optimal level, and for a fractional amount of calories.
But it doesn’t just stop at celery juice!
Juicing all sorts of fruits and vegetables allows you to pack your diet with much needed nutrients in an easily digestible, lower calorie way.
At PUR Cold-Pressed we believe that detoxifying your body is central to living your happiest, healthiest life. Juice cleanses give you a streamlined path forward to building a better lifestyle that enriches your body and mind.
We encourage you to learn more about the benefits that juicing cleanse can bring to your life. PUR offers loads of delicious juicing options tailored to your taste and lifestyle.
See for yourself how juicing has helped people like you transform their health!
Study Finally Confirms Eating Celery Burns More Calories Than It Contains | Food & Wine
Celery Health Benefits and Recipes | Food Revolution Network
Celery, raw nutrition facts and analysis per 1 cup chopped (101 g) | Nutrition Value
Calorie in Potato Chips | Calorie Charts
The Nutrition Source: Vitamin K | Harvard School of Public Health
Vitamin B9 (Folic Acid) Information | Mount Sinai
A Review of Antioxidant Activity of Celery | PubMed
What is oxidative stress? | PubMed
Antioxidants & Heart Health | Cleveland Clinic
How too little potassium may contribute to cardiovascular disease | NIH
Folate and depression–a neglected problem | PubMed