Health Benefits Of Tart Cherry Juice

While sweet cherries are usually enjoyed fresh, tart cherries are most often consumed frozen, dried, or juiced. Tart cherry juice is derived from the fruit of the Prunus cerasus tree, native to Europe and Southwest Asia. Also known as Montmorency cherries, these sour fruits have become widely popular over recent years. Here in this article, we will take a look at the tart cherry juice benefits, its nutritional facts, safety, and recommended dosage. Keep reading!

Know Your Ingredient: Tart Cherry Juice

What Is It?
Tart cherry juice is a beverage made from the fruit of the tart cherry tree, which is native to Europe and Asia.

What are Its Benefits?
It has antioxidants and anti-inflammatory compounds and is known to improve sleep, boost exercise recovery, and support heart and cardiovascular health.

Who Can Use It?
It can be used by most people and is especially beneficial for reducing muscle soreness and improving sleep quality.

How Often?
The recommended daily serving is 8–12 ounces (about 240–350 ml) per day.

Caution
Overconsumption may lead to an upset stomach, diarrhea, or other gastrointestinal issues.

Nutritional Facts

According to the USDA, an 8 oz serving of 100% tart cherry juice can provide you with the following nutrients (1).

Tart cherry juice is a good source of polyphenolsⁱ  They are a significant class of chemical compounds with naturally occurring properties that provide defense against particular cancers, cardiovascular conditions, diabetes, and neurological illnesses. and antioxidants (2). Rich in dietary fiber and low on the glycemic index, tart cherry juice makes for a healthy drink in several ways (3). Let’s delve deeper into its potential benefits in the next section.

Health Benefits Of Tart Cherry Juice

While some preparations of tart cherry juice may have added sugars, the unsweetened organic version can provide you with the following health benefits:

• May Increase Strength And Reduce Muscle Soreness

Tart cherry juice may benefit sportspersons, athletes, and physically active people in reducing muscle damage and soreness. Marathon runners who drank tart cherry juice before and on the day of the event, reported significantly less pain, soreness, or muscle damage compared to the others on placebo (4). In a similar study, drinking tart cherry juice for 2 days after the event, helped the marathon runners recover faster (5). Another study on athletes, also concluded that tart cherry juice promotes muscle recovery and strength (6).

While most studies report the beneficial effects of tart cherry juice, there are also a few studies that did not find any significant benefits (7). This warrants the need for further research.

• Could Help You Sleep Better

Organic tart cherry juice is a natural source of the hormone melatonin and its precursor tryptophanⁱ  It is an amino acid necessary for infants to develop normally as well as for the body to produce and maintain its proteins, muscles, enzymes, and neurotransmitters. , which might help you deal with symptoms of insomnia and make you sleep better (8). Research indicates that people who drank two 8 oz servings of tart cherry juice every day for 2 weeks, reported an increase in their sleep duration by an average of about 84 minutes (9). Another study further suggests that tart cherry juice might be just as effective as valerian in reducing insomnia (10).

Denise Canellos, who is a professor of nutrition and a blogger, writes on her blog about the health benefits of tart cherry juice she experienced: “Both my husband and I have experienced fewer aches and pains and better sleep using tart cherry juice and capsules (i).” She also states that mixing cherry juice in smoothies or taking them in capsule form has also worked wonderfully and without any side effects for her.

• May Reduce Symptoms Of Arthritis And Gout

Tart cherry juice is also known to be beneficial in reducing inflammation and joint pain, particularly in osteoarthritisⁱ  A condition that affects the joints and causes degeneration of the tissues therein over time. It is the most common form of arthritis and affects elderly people more frequently. (11). Drinking two 8-oz (240-ml) servings of sugar-free tart cherry juice every day was shown to slightly reduce the pain and stiffness of osteoarthritis after a duration of 6 weeks (12).

Studies also suggest that tart cherry juice might be beneficial for gout, a kind of inflammatory arthritis caused by the build-up of uric acid crystals. It is usually characterized by repeated episodes of intense pain and swelling. Drinking tart cherry juice seems to help reduce uric acid levels in obese and at-risk people (13), (14).

Trivia

Tart cherry juice is usually made from Montmorency cherries named after Montmorency, a suburb in Paris. Tart cherry juice is used to make Kriek lambic, a type of cherry beer, in Belgium.

Traditional treatment of gout usually involves avoiding trigger foods, medications, and self-care. Studies have shown that drinking tart cherry juice regularly might help reduce the occurrence of these painful attacks by half (15), (16).

A review of studies citing the beneficial effects of tart cherry juice or cherry extract on gout and uric acid levels reported a reduced risk of gout attacks on cherry intake. However, due to a difference in methodologies used, the authors noted a need for further comprehensive studies (17).

• Might Promote Brain Health

Tart cherry juice is a good source of phytonutrients like antioxidants and phenolicⁱ  It is commonly present in fruits, which are renowned for their capacity as antioxidants and the link between their intake and the prevention of certain diseases. compounds that may help reduce oxidative stress and protect brain cells from possible damage (18), (19). The antioxidants in tart cherry juice may also help reduce symptoms of mild-to-moderate dementia and improve brain function in older adults (20). Tart cherry juice may also be helpful in reducing the pain caused due to nerve damage (21).

• May Help Support Heart Health

Studies have suggested that the antioxidants in tart cherry juice may help improve cardiovascular conditions.

A regular intake of tart cherry juice might help reduce cholesterol, and systolic blood pressure ultimately supporting your overall heart health (22), (23).

• May Help Lose Weight

Animal studies on mice have suggested that tart cherry juice might help reduce weight, blood cholesterol levels, and belly fat. However, further studies are warranted to establish the same for humans (24).

• May Reduce Anxiety

Although tart cherry juice is not a treatment for anxiety, it may have some indirect effects that may help. The juice is rich in antioxidants and anti-inflammatory compounds that are beneficial to one’s overall well-being (25). An improvement in one’s general health may help ease anxiety.

Further, tart cherry juice contains melatonin, a hormone that helps regulate sleep patterns. Getting better sleep can be beneficial for managing stress and anxiety (26).

While this in no way makes for a standalone treatment for anxiety, these positive effects may contribute to a calmer and more relaxed state of mind.

While we know the many benefits of tart cherry juice, we should also keep in mind that most of its benefits were reported only after the intake of a specific dosage for a certain duration. Let’s understand what amount of cherry juice ensures its health benefits while avoiding any possible risks of overdose.

Dosage And Safety

Most benefits of tart cherry juice were observed after seven to ten days of regular supplementing with 480 ml of the juice. While tart cherry juice is generally safe, higher doses might cause digestive issues for some people due to its high sorbitol (sugar alcohol) content (27).

Quercetin in tart cherry juice may also interact with certain blood thinner medications like Warfarin (28). In such cases, you should consult a doctor before adding tart cherry juice to your regular diet.

Quick Tip

You can add honey, lemon juice, pepper, watermelon, or grated ginger to enhance the flavor of the juice. Additionally, you can use coconut water instead of normal water to make your juice.

Infographic: Top 6 Reasons To Add Tart Cherry Juice To Your Diet

While everyone relishes cherries in cakes and puddings, its major benefit lies in consuming it as a juice. If you aren’t sure why this fruit needs to be incorporated into your daily diet in the first place, the infographic below will convince you. Check it out now to discover the top 6 reasons why you need to add tart cherry juice to your dietary regimen.

Illustration: StyleCraze Design Team

To Sum Up

Frequently Asked Questions

How can you incorporate tart cherry juice into your diet?

You can incorporate tart cherry juice into your diet by simply drinking it on its own. If you prefer a milder taste, you may dilute it with water to reduce its tartness. Alternatively, you may add the juice to your smoothies and salad dressings. You may also freeze it to prepare popsicles for a quick, refreshing snack.

Does tart cherry juice make you poop?

The vitamin C, fiber, and fructose in tart cherries offer them natural laxative properties. The cherry juice helps relieve constipation and makes one poop.

Is tart cherry juice good for the liver?

Yes, tart cherry juice is good for the liver. It has polyphenols and antioxidants that reduce the risk of liver disease and promote liver health.

Is tart cherry a diuretic?

Yes, tart cherry has diuretic properties.

Illustration: Tart Cherry Juice: Nutritional Facts And Health Benefits

Image: Stable Diffusion/StyleCraze Design Team

Tart cherry juice is packed with essential vitamins and minerals. From reducing inflammation to improving sleep, watch this video to learn about why this delicious juice should be included in your diet.

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Reda ElmardiRDN

   

Reda Elmardi is a registered dietician, certified nutritionist, and certified strength and conditioning specialist trainer. He has more than 10 years of experience and has been an NSCA Certified Strength and Conditioning Specialist Trainer since 2015.

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Varsha PatnaikHealth & Wellness Writer

 

Varsha holds a master's degree in biotechnology from Ravenshaw University, Cuttack, and is a certified diet and nutrition coach with two years of experience. She combines her scientific knowledge and her passion for writing to produce research-backed content in the health and wellness domain.

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Ravi Teja TadimallaCo-Editor-in-Chief

Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Payal Karnik is a senior health and wellness writer and a Certified Health and Nutrition Life Coach. She is a biotechnology graduate from the University of Mumbai with a keen interest in writing and a natural curiosity for science.

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