Celery is more than just “ants on a log”. This crispy crunchy veggie may be low in calories but it offers a slew of health benefits that may surprise you, especially when juiced. Here is the breakdown of the latest wellness trend:
So, what is celery juice?
Juicing your produce is one easy and efficient way to help meet your average recommended 2.5 cups of vegetables and 2 cups of fruit per day. Juicing concentrates the nutrition of produce including vitamins, minerals and antioxidants, while removing the pulp (fiber). Yes, fiber is beneficial, but by removing it, you are able to pack in a larger quantity of produce than what you could add to a smoothie.
While many Registered Dietitians may argue that eating your veggies is better than drinking them, as long as you are meeting your daily recommended fiber recommendation of 25-30 gram, celery juice can be a part of a nutritious and balanced diet.
Seven benefits of celery juice:
1. Full of vitamins
Celery is one of the lowest calorie veggies but that doesn’t make it any less nutritious. Some nutrient standouts of celery include vitamin K, folate, potassium and vitamin C. Vitamin K is a fat-soluble vitamin important for bone health and normal blood clotting. Vitamin C is a powerful antioxidant needed for healthy skin and immunity. However, celery’s true claim to fame is it’s antioxidant and phytonutrient content linked to a slew of health benefits including anti-inflammation.
Celery is approximately 95% water so celery juice can help meet your daily fluid needs. 2.7 to 3.7 liters per day is the average recommendation for healthy adults and can be met through the foods we eat and fluids we drink.
3. Less waste
Celery juice is one easy way to use up your fridge-full of fruit and vegetables without having to worry about them going bad. Juicing allows you to get a lot of nutrition quickly but don’t throw out the pulp! While the majority of the nutrition is in the juice, the leftover pulp contains all the fiber. Save it for homemade crackers, pasta sauce, soups and stews.
4. Low calorie
At 10 calories a stalk, celery is low in calories, high in nutrition and is one veggie that may help aid weight loss. Celery also has a low glycemic index meaning it has a slow and steady effect on blood sugar, preventing those spikes and dips in energy.
Celery can vary in taste, texture, sweetness and nutrition. I am partial to Dandy’s celery, which has been developed to be sweeter, crispier and have fewer strings than other celerys. In fact, Dandy even has three PhDs on staff whose job is to work with Mother Nature to continue making celery taste this good.
Because celery juice is mild in taste, it’s the perfect base for different flavor profiles. Get creative with different fruit and veggies while sill reaping the benefits of fresh-juiced celery.
Celery is great source of phytonutrient antioxidants that offer anti-inflammatory benefits. Antioxidants have the ability to help combat free-radical damage that contributes to inflammation. They help protect cells, blood vessels and organs from oxidative damage. Chronic oxidative stress and inflammation are risk factors for development of many cancer types and cardiovascular diseases.
7. Digestive support:
In addition to the antioxidants and anti-inflammatory compounds in celery juice that help protect the digestive tract, celery also contains pectin-based polysaccharides that in animal studies, have appeared to help better control levels of stomach secretions that help us digest our food and extract nutrients.
How to celery juice in two steps
1. Start by adding you celery to a juicer. If you don’t have a juicer, you can use a blender and strain through cheesecloth the remove the pulp. Note: don’t forget to save the pulp to add to soups or DIY veggie crackers in the oven or dehydrator.
2. Next add in your favorite fruit and veggie accompaniments. Because celery is so mild in taste, anything goes. Try these synergistic combos for major flavor and nutrition:
• Celery, apple, parsley, ginger, lemon
• Celery, clementine, ginger
• Celery, pineapple, cucumber, basil, lime