Tart Cherry Juice Benefits: 7 Proven Health Advantages

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!

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.

In This Article

Nutritional Facts

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

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Tart cherry juice is a good source of polyphenols i 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.

Key Takeaways

• Tart cherry juice may help in relieving muscle pain and soreness after a workout and arthritis discomfort.
• It may help in boosting melatonin levels, which provides good sleep.
• Regular consumption may reduce cholesterol and systolic blood pressure, promoting heart health.
• You may drink it to lose weight naturally.

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

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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

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Organic tart cherry juice is a natural source of the hormone melatonin and its precursor tryptophan i 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

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Tart cherry juice is also known to be beneficial in reducing inflammation and joint pain, particularly in osteoarthritis i 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 ).

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

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Tart cherry juice is a good source of phytonutrients like antioxidants and phenolic i 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

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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.

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.

To Sum Up

Tart cherry juice is a nutrient-rich drink that might provide key health benefits and boost the immune system when taken in regulated quantities. It is especially effective in reducing muscle damage and soreness and can thus be beneficial to sportspeople and athletes. With its melatonin content, it also helps you sleep better. To get the most out of its polyphenols and antioxidants, you should opt for organic unsweetened tart cherry juice.

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.

Personal Experience: Source

StyleCraze’s articles are interwoven with authentic personal narratives that provide depth and resonance to our content. Below are the sources of the personal accounts referenced in this article.

References

1. ORGANIC 100% TART CHERRY JUICE TART CHERRY https://fdc.nal.usda.gov/fdc-app.html#/food-details/1010101/nutrients
2. Chemical profile and antioxidant capacities of tart cherry products https://www.sciencedirect.com/science/article/pii/S0308814608013885
3. Nutrients | Free Full-Text | A Review of the Health Benefits of Cherries | HTML https://www.mdpi.com/2072-6643/10/3/368
4. Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial https://www.ncbi.nlm.nih.gov/pubmed/20459662
5. Influence of tart cherry juice on indices of recovery following marathon running https://pubmed.ncbi.nlm.nih.gov/19883392/
6. Montmorency cherry juice reduces muscle damage caused by intensive strength exercise https://www.ncbi.nlm.nih.gov/pubmed/21233776
7. Effect of tart cherry juice on recovery and next day performance in well-trained Water Polo players https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5109721/
8. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality https://pubmed.ncbi.nlm.nih.gov/22038497/
9. Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms https://pubmed.ncbi.nlm.nih.gov/28901958/
10. Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study https://www.ncbi.nlm.nih.gov/pubmed/20438325
11. (PDF) Efficacy of Tart Cherry Juice to Reduce Inflammation Biomarkers among Women with Inflammatory Osteoarthritis (OA) https://www.researchgate.net/publication/279508007
12. Randomized double-blind crossover study of the efficacy of a tart cherry juice blend in treatment of osteoarthritis (OA) of the knee https://linkinghub.elsevier.com/retrieve/pii/S1063458413008029
13. Montmorency tart cherry (Prunus cerasus L.) concentrate lowers uric acid independent of plasma cyanidin-3-O-glucosiderutinoside https://www.sciencedirect.com/science/article/pii/S1756464614002886
14. Consumption of 100% Tart Cherry Juice Reduces Serum Urate in Overweight and Obese Adults https://linkinghub.elsevier.com/retrieve/pii/S2475299122130131
15. Effectiveness of Cherries in Reducing Uric Acid and Gout: A Systematic Review https://pubmed.ncbi.nlm.nih.gov/31885677/
16. An Internet Survey of Common Treatments used by Patients with Gout Including Cherry extract and Juice and other dietary supplements https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4974079/
17. Effectiveness of Cherries in Reducing Uric Acid and Gout: A Systematic Review https://www.hindawi.com/journals/ecam/2019/9896757/
18. Sweet and sour cherry phenolics and their protective effects on neuronal cells https://pubmed.ncbi.nlm.nih.gov/16366675/
19. Tart cherry juice decreases oxidative stress in healthy older men and women https://www.ncbi.nlm.nih.gov/pubmed/19692530
20. Consumption of anthocyanin-rich cherry juice for 12 weeks improves memory and cognition in older adults with mild-to-moderate dementia https://www.ncbi.nlm.nih.gov/pubmed/26482148
21. Tart Cherry Juice as a Treatment for Peripheral Neuropathy https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566454/
22. Tart cherry juice consumption reduces blood pressure in older adults https://udspace.udel.eduhandle/19716/19851
23. Impact of tart cherry juice on systolic blood pressure and low-density lipoprotein cholesterol in older adults: a randomized controlled trial https://pubmed.ncbi.nlm.nih.gov/29862410/
24. Regular tart cherry intake alters abdominal adiposity adipose gene transcription and inflammation in obesity-prone rats fed a high fat diet https://www.ncbi.nlm.nih.gov/pubmed/19857054
25. Effects of tart cherry juice on biomarkers of inflammation and oxidative stress in older adults https://pubmed.ncbi.nlm.nih.gov/30678193/
26. Sleep and anxiety: From mechanisms to interventions https://pubmed.ncbi.nlm.nih.gov/34979437/#
27. Gastrointestinal Disturbances Associated with the Consumption of Sugar Alcohols with Special Consideration of Xylitol: Scientific Review and Instructions for Dentists and Other Health-Care Professionals https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5093271/
28. REVIEW OF ANTIOXIDANTS IN FRUIT BERRIES AND ITS IMPACT IN IMMUNE SYSTEM https://www.researchgate.net/profile/Julijana-Tomovska-2/publication/355192320_Asian_Journal_of_Plant_and_Soil_Sciences_REVIEW_OF_ANTIOXIDANTS_IN_FRUIT_BERRIES_AND_ITS_IMPACT_IN_IMMUNE_SYSTEM/links/61667f1b25be2600acdcbc2c/Asian-Journal-of-Plant-and-Soil-Sciences-REVIEW-OF-ANTIOXIDANTS-IN-FRUIT-BERRIES-AND-ITS-IMPACT-IN-IMMUNE-SYSTEM.pdf
29. Hyperkalemia – StatPearls – NCBI Bookshelf https://www.ncbi.nlm.nih.gov/books/NBK470284/

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