You have to excuse the eye roll but really I don’t think you’re going to be surprised by this blog post. Well…..maybe a little bit. The juice or cleanse is making significant ripples in the wellness space. It seems like everyone is doing it! So what’s the hype? Is juice really the miracle cure it promises to be? Or is it just another fad? The blog post below might surprise you a little bit….
Celery Juice Diet – What is it?
It’s claimed that drinking 16-32oz of juice first thing in the morning on an empty stomach will restore your health and support your . Not only that but apparently you can also reduce inflammation, support skin, rebalance flora, alkalise the , eliminate migraines, /anxiety…..you get it, it’s basically a miracle cure. Sigh, if only it was so easy.
Juice fruits and vegetables is a practice that’s been around a long time now.
If it sounds too good to be true it probably is. Yet the trend and the health claims continue to rise with over 90k posts now tagged #celeryjuice and even celebrities are diving in to give it a try. Let’s dig a little deeper into the facts and the science.
You’re probably familiar with stalks (especially if you’re following this latest trend) but we actually eat other parts of the plant too; leaves, root and seeds. For 100g of stalk, you can expect around “a whopping 1.6 grams of ; 37% of the RDA of vitamin K; 5 to 10% of the RDA of vitamins A, C and B9 (folate), potassium and manganese; and lesser but still significant amounts of vitamins, B1, B2, B3, B5, B6, and E, , copper, iron, magnesium, phosphorous, and zinc. All for only 16 calories” (source).
delivers a wealth of and phytochemicals but it’s nothing out of the ordinary compared to other vegetables. In addition to the , it’s very high in antioxidants like caffeic acid and apigenin – compounds that help fight disease-causing free radicals to protect cells against damage. While these aren’t unique to alone, it’s impressive how much punch it packs for the little amount of calories.
The Health Claims of celery juice diet:
- Reduce inflammation: a few of the identified phytochemicals in have strong anti-inflammatory and immune regulating effects.
- Cancer-fighting properties: Some antioxidants in are shown to slow the growth of cancer cells.
- Gut flora balance: also has antifungal properties to help balance flora and manage any ‘bad’ guys.
- Hydration: is actually mainly water. Not meeting your daily fluid intake can impact every aspect of , including physical performance, brain function, heart health and more.
- As a final note, a review of in 2017 also found that its flavonoid and polyphenol content may reduce inflammation, cancer risk, diabetes, improve fertility, cognitive function and more.
On paper, it looks like solid advice to drink every day. However, to round out these benefits, it’s important to take note of the research methods.
- Most studies are looking to identify specific antioxidants or phytochemicals and their therapeutic effects to leverage into drugs/medicines. They are not specifically taking , and individual difference into consideration, rather isolating the compound in question. So we don’t see the synergistic effect of juice in particular in treating these ailments, rather the individual antioxidant.
- Usually, research studies would use extract which concentrates the phytochemicals.
- Finally, studies are often carried out in cell culture or animal models.
Of the scientific research that does exist, further research is needed to conclude the amount needed to reap the aforementioned benefits. There doesn’t seem to be any direct link to the above benefits coming from juice itself.
Celery juice diet – to juice or not to juice?
Should you juice or it whole? And is there even a difference? When you a fruit or vegetable, you are removing a number of components i.e. the . Interestingly, some of the are actually bound up in this and one study found that by juicing, you lose out on 44% of the goodness (source).
Overall, however, how much use we get from juice or pulp is reliant on the of our flora. Our break down large polyphenols, metabolise them and create other compounds using these pieces as raw materials.
But it works for me!
If you’ve tried it and loved it, who are we to stop you! While this blog post is aimed to shed some light on the claims, there are no negative or health risks to giving it a go! But think could you get the same effects from making some tweaks to your instead or simply drinking more water? For one, you are typically first thing in the morning so drinking a big glass of juice could potentially make you think you’re getting more benefits than you really are. And second, perhaps there’s something else going on – when we make health switches we often change other habits too, consciously and unconsciously.
To argue for the , there is also something to say for the qualitative evidence – we’re literally seeing thousands of people report the benefits via social media which can’t be ignored. Science and scientific research does have limitations when it comes to individual needs and real-life application so perhaps there’s something to be inferred from the live science experiment happening as this trend grows?
Celery Juice – the verdict
The verdict is that juice isn’t unique but drinking juice is also not dangerous. So if it makes you feel better, by all means, do it. Just don’t expect miracles. Overall, it can supply a steady stream of the antioxidants and that your needs. However, that said, you shouldn’t expect juice to be a quick fix for better . It’s also unlikely beneficial unless paired with a healthy, balanced rich in a variety of other fruits and vegetables.