I am always on the lookout for high nutrient-containing foods and was pleased to see that celery is not as lackluster as its former reputation may imply. Actually, celery is one of my favorite green juice ingredients, due to its high water content and slightly salty flavor.
I was surprised to see the calcium content of celery:
| Celery – 3 cups | Adult Daily Values | |
| Calories | 48.5 | |
| Calcium | 121.2 | 1000 – 1200 mg |
| Iron | 0.61 | 8 – 18 mg |
| Zinc | 0.39 | 8 – 11 mg |
| Magnesium | 33.3 | 310 – 420 mg |
| Potassium | 787.8 | 4700 mg |
Three cups of celery has a noteworthy amount of calcium and potassium, with contributory amounts of iron, zinc, and magnesium. Three cups of celery also contains 242 mg of sodium, which is significant for a whole natural plant food.
It is not unusual for me to eat 2-3 cups of chopped celery in my evening salad or even more in my green juice. Here is a jumbo light green juice recipe that makes almost 5 cups of juice:
8 stalks of celery (12” long)
1 lemon, peeled
3 medium cucumber, 8” long
I have found that this recipe is a great way to introduce people to green juice, due to its light, lemony flavor. Here is the nutrient content of the ingredients used to make this juice:
| Jumbo Light Green Juice | Adult Daily Values | |
| Calories | 241 | |
| Calcium | 371 | 1000 – 1200 mg |
| Iron | 4.1 | 8 – 18 mg |
| Zinc | 2.5 | 8 – 11 mg |
| Magnesium | 180.4 | 310 – 420 mg |
| Potassium | 2774.5 | 4700 mg |
| Protein | 10.3 grams |
The nutrient content of the ingredients used to make this amount of juice is considerable, especially calcium, magnesium, potassium, and protein. Of course, adding some dark leafy greens would increase the nutrient content even more significantly. There are several other green juice recipes available on this blog that contain dark leafy greens, such as the Green Giant and Dark Green Juice.
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