Celery juice has gained immense popularity as a wellness beverage. This trend has led to questions about its composition, specifically concerning compounds like oxalates, or oxalic acid. Oxalates are naturally occurring compounds found in nearly all plant foods, and their presence in high concentrations can affect mineral absorption and potentially impact health. The central question for regular consumers is whether celery juice contains a quantity of oxalates high enough to warrant concern.
Understanding Dietary Oxalates
Oxalates are organic acid molecules found abundantly in vegetables, fruits, nuts, and grains. When consumed, these compounds bind to positively charged minerals, most notably calcium, within the digestive tract. This binding process forms insoluble crystals which are typically excreted from the body in the stool.
A portion of the oxalate is absorbed into the bloodstream and eventually excreted through the kidneys. When too much oxalate is present in the urine, it can combine with calcium to form calcium oxalate crystals. These crystals are the primary component of about 80% of all kidney stones. People who have a history of calcium oxalate kidney stones may be advised to limit their daily oxalate intake. Genetic factors and low fluid intake also play significant roles in stone formation.
Quantifying Oxalates in Celery Juice
Celery is generally not classified among the highest-oxalate vegetables, but its concentration is not negligible. Raw celery contains approximately 190 milligrams of oxalic acid per 100-gram serving. This level is considerably lower than that of known high-oxalate foods, such as spinach (up to 970 milligrams per 100 grams) or parsley (which can exceed 1,700 milligrams per 100 grams).
The juicing process itself can alter the final oxalate concentration. Juicing removes the insoluble fiber and concentrates the liquid components of the plant, including the soluble oxalates. Soluble oxalates are more readily absorbed by the body than their insoluble counterparts, making the content in the juice more bioavailable.
The exact oxalate level in a glass of celery juice can vary based on the stalk size, growing conditions, and the juicing method used. While celery juice is not considered a high-oxalate drink, it still contributes to the total daily oxalate load for those managing kidney stone risk.
Practical Steps for Low-Oxalate Consumption
Individuals who are prone to calcium oxalate kidney stones can take specific steps to enjoy celery juice while mitigating the potential impact of its oxalate content.
Binding Oxalates with Calcium
The most effective strategy involves pairing the juice with a source of calcium to bind the oxalates in the gut before they can be absorbed. Consuming dairy, a calcium supplement like calcium citrate, or other calcium-rich foods alongside the juice encourages the formation of insoluble calcium oxalate, which is then passed safely through the stool.
Increasing Fluid Intake
Drinking a generous amount of water is another effective practice, as increased fluid intake helps dilute the urine. Diluting the urine reduces the concentration of minerals and oxalates, which lowers the likelihood of crystal formation in the kidneys. For individuals with hyperoxaluria, a doctor may recommend a daily fluid intake of up to three liters.
Preparation Methods
Some preparation methods can also reduce the soluble oxalate content of the celery before juicing. Briefly boiling or blanching the celery and discarding the water can leach out a portion of the soluble oxalates. However, this process may also reduce some of the water-soluble vitamins.