Top 6 Tart Cherry Juice Health Benefits
Tart cherries, also known as the sour, dwarf, or Montmorency cherries, have gained popularity in recent years. There are so many tart cherry juice benefits.
Tart cherries, as opposed to sweet cherries, are typically consumed dried, frozen, or juiced.
Tart cherry juice is derived from the fruit of the Prunus cerasus tree, which is native to southwest Asia and Europe and has been linked to a variety of intriguing health benefits.
That said, some tart cherry juice varieties can contain substantial amounts of added sugars. As a result, unsweetened varieties should provide the most benefits.
Here are 6 science-based health benefits of tart cherry juice.
1. High in Nutrients
There are so many Tart cherry juice benefits they are high in vitamins and minerals. An 8-ounce (240-ml) serving has 119 calories and the following ingredients:
- Carbs: 28 grams
- Fiber: 5 grams
- Protein: 2 grams
- Fat: 1 gram
- Vitamin A: 62% of the RDI
- Vitamin C: 40% of the RDI
- Manganese: 14% of the RDI
- Potassium: 12% of the RDI
- Copper: 12% of the RDI
- Vitamin K: 7% of the RDI
Tart cherry juice also has trace amounts of B vitamins, calcium, iron, magnesium, omega-3, omega-6 fats, antioxidants, and other plant compounds.
Tart cherries contain 20 times more vitamin A and up to five times more antioxidants than sweet cherry varieties.
The color of tart cherries distinguishes them from sweet cherries. Sweet cherries have a darker color, whereas tart cherries keep their bright red color after harvesting.
Keep in mind that some varieties of tart cherry juice contain substantial amounts of added sugars, so opt for an unsweetened variety.
2. Could help you sleep better
Tart cherry juice might be a reliable and safe method to treat insomnia and get more sleep.
This is because tart cherries are naturally high in melatonin, a hormone that causes sleepiness.
Furthermore, tart cherries are high in tryptophan and anthocyanins, two compounds that may help the body produce melatonin and prolong its effects.
According to research, supplementing with tart cherry juice raises melatonin levels and improves sleep quality and duration.
In one trial, those with insomnia were given a choice between drinking 480 milliliters (16 ounces) of sour cherry juice or the same quantity of a placebo juice every day for two weeks. The consumption of cherry juice lengthened sleep by 85 minutes on average.
Curiously, compared to valerian and melatonin—the two most well-researched natural sleep aids—tart cherry juice appears to be equally as, if not more, effective at reducing insomnia.
3. May increase strength and reduce muscle soreness
People who are physically active may be especially curious about sour cherry juice’s impact on muscle power and discomfort.
The vast majority of research has noted positive outcomes.
Long-distance runners participated in a study where they were given a choice between drinking 24 ounces (710 ml) of sour cherry juice or a placebo for the seven days before and on the day of a race.
Compared to runners who received the placebo, those who were given cherry juice felt three times less discomfort both during and after the race.
In another study, athletes who drank 16 ounces (480 ml) of cherry juice before and after a marathon reported decreased muscle damage, discomfort, and inflammation. They also recovered more quickly.
Similar outcomes were seen after taking 480 mg of tart cherry powder daily as a supplement.
In addition, vitamins and tart cherry juice may improve muscle strength.
A tart cherry supplement or a placebo was administered to a group of males in the days preceding and right after a rigorous resistance training session.
When compared to individuals who received the placebo, the tart cherry group lost up to 4% less muscle strength as a result of the workout.
In people who train for resistance, tart cherry supplements may help lessen muscle deterioration, ease muscular discomfort, and hasten recovery.
It’s vital to remember that some research revealed no advantages, even though the bulk of studies reports positive impacts. Therefore, more study is required on this subject.
4. May reduce symptoms of arthritis and gout
Many times, tart cherry juice is promoted as a remedy for arthritis symptoms such as joint pain and inflammation.
In one study, women with osteoarthritis, the most prevalent form of arthritis, had their blood levels of key inflammatory markers decreased by tart cherry juice.
Another study found that after six weeks, individuals who drank two 8-ounce (240 ml) bottles of tart cherry juice daily had slightly less pain and stiffness. The differences between those who received cherry juice and those who received a placebo were, however, quite slight.
Studies have also examined how sour cherry juice affects gout, a form of arthritis marked by recurrent periods of swelling and excruciating pain.
Drinking tart cherry juice appears to lower blood levels of uric acid, a substance that can cause gout when it is present in excess amounts.
Additionally, according to multiple studies, gout sufferers who regularly consume fresh cherries or cherry juice concentrate are up to 50% less likely to experience an attack. The majority of the studies on this subject are observational, and there aren’t many of them overall.
Therefore, it is challenging to say whether the lowered symptoms are a result of cherry juice or whether those who utilize alternative treatments like cherry juice more frequently have fewer gout symptoms.
5. May strengthen the immune system
Tart cherry juice is full of healthy plant chemicals, vitamins, and minerals that have been shown to strengthen the immune system.
Researchers specifically think that sour cherries’ high antioxidant content may aid in the prevention of infections.
For instance, one study looked at how this juice affected symptoms of the upper respiratory tract that marathon runners frequently feel after a race.
In the days preceding and right after a marathon race, some runners drank tart cherry juice while others drank a placebo.
Following the race, 50% of the runners who received the placebo got URTS, but none of the runners who received tart cherry juice did.
6. Might promote brain health
Oxidative stress is hypothesized to play a role in the development of degenerative brain diseases including Parkinson’s and Alzheimer’s.
Large quantities of antioxidants and other healthy plant chemicals are present in tart cherries and tart cherry juice, which may protect brain cells.
In one study, healthy older men and women who regularly drank 16 ounces (480 ml) of tart cherry juice saw an improvement in their antioxidant defenses.
Another trial had 12 weeks of either 6.5 ounces (200 ml) of tart cherry juice or a placebo being consumed by elderly people with mild-to-moderate dementia.
The verbal fluency and short- and long-term memory of adults in the cherry juice group improved, compared to those in the placebo group who showed no improvement.
directions for safety, dosage, and time
You might wish to adhere to dosage recommendations that are comparable to those used in the research above if you’re interested in the health advantages of tart cherry juice.
The juice was administered twice daily in quantities of 8 ounces (240 ml) to participants in the majority of studies that found benefits.
It is estimated that this is equivalent to eating 200 tart cherries daily.
Studies employing powdered supplements typically utilized 480 mg of tart cherry juice powder per day.
The majority of the benefits were seen 7 to 10 days after starting the pill.
Additionally, despite having high concentrations of sorbitol, a form of sugar alcohol that some people can have stomach pain and diarrhea, this juice is safe for the majority of people.
In addition, tart cherry juice includes quercetin, a natural substance that may interact with several drugs, particularly blood thinners. Before consuming significant quantities of tart cherry juice, anyone taking medications should speak with their doctor.
The conclusion
Tart cherry juice is a simple addition to almost any diet, rich in nutrients, and may provide several impressive health advantages.
It appears to be particularly efficient at easing muscle aches and enhancing sleep.
Therefore, those who are physically active and those who have sleep problems should think about trying this drink.
Choose an unsweetened variety or make your own by blending two handfuls of tart cherries with some water.
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