Your sensible way to consume celery

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What is more effective - being fashionable or being sensible?

Juices made from healthy products have been popular for a long time. They are seen as concentrated sources of vitamins and beneficial substances. One of these juices is celery juice.

Celery is not a superfood if you look at the amount of nutrients per unit of mass!👇

However, it contains flavonoids and fiber!

Fiber is important for gut health, which in turn promotes the health and longevity of the entire body.

Flavonoids have a positive effect:

• on сardiovascular health

• anti-inflammatory effects

• cancer prevention

• bioavailability and metabolism

• impact on endothelial function

Celery juice is a source of fiber (per the USDA, 1 cup of celery juice contains 3.78 grams of fiber, with the recommended daily intake being 14 grams per 1,000 calories of food), it can offer the gut some benefits. Juicing celery will mechanically break down its insoluble fiber, which is helpful in digestion, bowel regularity and sweeping our digestive tract as well as feeding the good bacteria in our gut.

Celery contains some healthy antioxidant compounds. Antioxidants work to neutralize free radicals in the body, which are unstable chemicals that can harm cells, contributing to the development of some chronic health conditions.

The benefit derived from celery juice’s fiber varies depending on whether or not the pulp has been filtered out. Unstrained celery juice is the option that really can aid in GI health and regularity.

If you drink filtered celery juice, only flavonoids remain. However, most of the following benefits also apply to the whole plant:

Its essential oils have antibacterial effects.

The seeds help treat bronchitis, asthma, and chronic skin conditions, including psoriasis.

Celery root acts as a diuretic and is used to treat colic.

Polyphenols have biological effects, particularly antioxidant effects. They are found mostly in the stems and seeds.

By removing the fiber, we also remove some of the flavonoids and other compounds.

Also, consistent consumption of celery seed, juice or extract can increase thyroid hormone output and potentially produce hyperthyroidism, as demonstrated in a case report in 2019. ⁽¹⁾

Not only do different parts of the plant contain varying amounts of beneficial compounds, but it turns out that not all celery varieties have enough antioxidants.

Which varieties have the most flavonoids?

The content of 14 beneficial compounds in celery showed more than a 10-fold difference between juices from different celery varieties.

This means you might drink juice from one celery variety, while another variety could have 10 times more functional activity, and therefore more health benefits!

So what's the difference? Which varieties are more beneficial?

It turns out that juices from Chinese celery varieties have more bioactive components, while juices from United States and European celery varieties produce a higher juice yield. ⁽²⁾

"Dirty Dozen" list.

Another important point is that an environmental protection group puts celery on the so-called "Dirty Dozen" list each year. This means that celery in its non-organic form is more heavily contaminated with pesticides during cultivation.

In 2013, celery was No. 2 on the Dirty Dozen list; in 2024, it had dropped to No. 16, which continues to make the case for purchasing organically grown celery. ⁽³⁾

References to all studies based on which this article is written can be found in the publication on our website.

And what do we have in the finale?

It’s useful, but I would not put it on the winner's pedestal. It makes sense to eat it reasonably in salads with other vegetables. However, drinking regularly pre-made celery juice, especially without the fiber, is not a great choice. A good option is to use celery that's grown organically without any chemicals added, especially if the Chinese variety...

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Warm regards,
Kos, healthy living researcher.

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