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I couldn’t help but be curious when I started to see pure cherry juice appearing on grocery store shelves and at nearby farmer’s markets all year long. That’s because tart cherry juice benefits1 have recently become popular in the health industry due to its wide range of potential nutritional advantages.
Cherries are the freshest seasonal fruit at their peak in the summer and have a reputation for being a sign of warmth.
I did some study before I began drinking to see what kinds of advantages this wonderfully sour beverage may truly provide.
I was shocked to read the research that showed how tart cherry juice blend was being used by professional athletes to lessen the discomfort from strenuous exercises and hasten their recovery. The related health benefits of tart cherry juice extend beyond just that, however.
1. What Are the Cherry Juice Benefits for Your Health?
Numerous studies are being conducted by researchers to find even more advantages in the areas of cardiovascular health and even cancer.
The delectable tart beverage offers several possible health benefits. Here are seven different applications that can persuade you to start adding tart cherry juice.
1.1. Has a Filling Punch
First and foremost, one serving of tart cherry juice contains a ton of vitamins and minerals. In addition to some manganese, potassium, copper, zinc, and vitamin K, it also includes a significant quantity of vitamins A and C.
Cherry juice has around 56 mg of flavonoids, which have antioxidant properties. Antioxidants aid in reducing inflammation and slowing down cell damage. The body might develop ailments like cancer and heart disease as a result of excessive inflammation2.
1.2. Addresses Muscle Pain
When scientists started looking into cherry juice’s benefits on recuperation3, fitness enthusiasts—and athletes in particular—started to take notice.
When it comes to easing muscular discomfort4, cherry juice has become popular. Cherry juice has been the subject of several studies, including this one from the International Journal of Sports Nutrition in 2010.
The findings revealed that after consuming sour cherry juice for seven days, there was less discomfort compared to the placebo group.
Although the juice has been related to a decrease in muscular pain and inflammation, people’s antioxidant capacities also become better, lowering oxidative damage after exercise5.
1.3. Improves Physical Endurance
Tart cherry juice may aid with strength and discomfort and may eventually help athletes improve their overall endurance. Because of its low glycemic index, anti-inflammatory and antioxidative properties, and blood-flow enhancing effects, the tart cherry concentrate may improve endurance exercise performance, according to a 2020 meta-analysis that took into account ten studies published in the Journal of the American College of Nutrition.
1.4. Combats Inflammation
You’ve already heard this advice a million times, but persistent inflammation may aggravate a wide range of chronic diseases, so anything that might shield us from it is beneficial. That explains why anti-inflammatory foods6 are the main component of so many diets.
Anti-inflammatory substances, such as anthocyanins, help shield our cells from harm, preventing problems like heart disease and poor cardiovascular health from occurring.
1.5. Improves Sleep
Sleeping poorly all night long? Tart cherry juice is being investigated as a potential way to gradually enhance your sleep hygiene. One of the foods rich in melatonin, a hormone generated naturally by our bodies that aids in regulating our internal circadian clocks, is tart cherries. To aid with sleep, many individuals use OTC melatonin supplements.
An increase in exogenous melatonin7 from the consumption of tart cherry juice concentrate, according to data from a randomized controlled study that was published in the Journal of European Nutrition in 2011, may help manage sleep disturbances and improve sleep duration and quality in healthy men and women.
1.6. Addresses Gout and Other Arthritic Conditions
Additionally, some studies suggest consuming tart cherry juice beverages may be beneficial for treating gout, a severe type of arthritis that often affects the big toe.
More recent trials are now being conducted, and this 2019 research shows the potential to lower flare-ups. It is hypothesized that tart cherries may lower uric acid levels.
More study is required to clarify whether exposure may be advantageous since the majority of studies have focused on osteoarthritis, a condition in which the cartilage lining of the joints thins.
1.7. Reduces High Blood Pressure
On hypertensive males, short research from Northumbria University in New Castle found that drinking tart cherry juice concentrate had the same impact as taking medicine in lowering high blood pressure.
Another study, published in the journal Food & Function, found a decrease in systolic blood pressure 8and LDL cholesterol. This study included both men and women in its research. Despite the smaller size of these studies compared to some of the others, the findings were nevertheless encouraging enough to indicate the need for more research.
2. How Does Tart Cherry Juice Aid in Sleeping?
Americans as a whole claim to not get enough sleep each night. Juice from tart cherries may be beneficial. According to studies, drinking cherry juice promotes deeper and longer sleep.
Tryptophan and melatonin are most likely to blame for tart cherry juice’s beneficial effects on sleep. A hormone that aids in the body’s transition to sleep, melatonin is released by the body at certain periods of the day. Tryptophan is necessary for a restful night’s sleep since it aids in the body’s production of melatonin8.
Tryptophan amounts to 9 milligrams per 100 grams of tart cherry juice. People need between 250 and 425 mg of tryptophan per day. Experts recommend taking tryptophan before night in studies on tryptophan supplements and sleep.
Similarly to this, sipping Montmorency cherry juice in the evening may be the best time to fall asleep. After a dinner of items that promote sleep, sipping a glass of tart cherry juice may have further advantages.
Melatonin is also present in sour cherries, and there is evidence that consuming tart cherry juice enhances the body’s melatonin supply.
Increasing your melatonin consumption will probably help you fall asleep more quickly and have better quality sleep.
3. What Amount of Tart Cherry Juice Should I Consume?
In order to avoid accidentally adding too much sugar to your diet, it is recommended to use tart cherry juice without added sugar if you are thinking about using it as a sleep aid. You may also get tart cherry extract as a supplement in tablet form if the tart flavor of cherry juice is not to your liking.
There are no safety problems with consuming up to 16 ounces of sour tart cherry juice or 480 mg of tart cherry extract capsules once a day for up to two weeks, according to the National Institutes of Health (NIH) Office of Dietary Supplements.
4. Tart Cherry Juice: Is It Safe to Drink?
Make sure it is pure tart cherry juice prepared from Montmorency cherries if you decide to attempt drinking tart cherry juice for any potential health benefits. These deep red cherries, which are often referred to as sour cherries, have a sweet-tart taste profile on their own.
Because of its distinct nutritional profile, this kind of cherry juice benefits has been the subject of most research.
They are mostly cultivated in Michigan, although they are also grown in certain other places in the country. Look for cherry juice that is 100% pure (not diluted) and free of added sugar.
The majority of the benefits are seen after 7–10 days of regular consumption, but the key to obtaining these advantages is consistency and ingesting enough juice as regularly as feasible.
According to a 2010 research published in the Scandinavian Journal of Sports Medicine, marathon runners who drank tart cherry juice five days before and 48 hours after the race had less discomfort and inflammation and recovered more quickly than those who took a placebo.
The advantages of drinking tart cherry juice may be better appreciated during certain high-intensity events rather than everyday exercises, according to one study, although additional research is required.
To get the best results, be sure to pay attention to how any particular brand processes the juice. Be cautious when examining powders or concentrates; depending on how they are prepared, they may often be less powerful.
5. What Negative Impacts Might Tart Cherry Juice Have?
While drinking tart cherry juice is generally considered to be harmless, it does include a significant quantity of sorbitol, a natural sugar alcohol also present in berries and prunes that, if eaten in excess, may lead to recurrent bloating, gas, and in rare instances, diarrhea.
Those who have Crohn’s disease, ulcerative colitis, or other stomach disorders should be aware of whether this is contributing to their digestive problems.
Since tart cherry juice is a fruit byproduct and contains a high sugar content while being often regarded as having a low glycemic index, those with type 1 or type 2 diabetes should also speak with their doctor before ingesting tart cherry juice.
6. Frequently Asked Questions
6.1. Can you drink cherry juice every day?
Yes, absolutely! Drinking cherry juice contains nutrients that are beneficial for health.
6.2. Is cherry good for the skin?
Yes! Cherry contains nutrients such as vitamins A, B, C, and E which help keep skin glowing and healthy.
6.3. What is the best time for cherry juice?
Cherries are considered to be effective for sleep. Therefore, it is preferred by people to take them in the evening which helps to sleep at night.
6.4. Is the cherry cool or warm?
Cherries are considered to be cool and have heat-removing qualities. Therefore, it is consumed in the summer.
- Howatson, Glyn, et al. “Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality.” European journal of nutrition 51 (2012): 909-916. ↩︎
- Yang, Myung‐Soon, Kyoung‐Jin Min, and Eunhye Joe. “Multiple mechanisms that prevent excessive brain inflammation.” Journal of neuroscience research 85.11 (2007): 2298-2305. ↩︎
- Alcoff, Linda, and Laura Gray. “Survivor discourse: Transgression or recuperation?.” Signs: Journal of Women in Culture and Society 18.2 (1993): 260-290. ↩︎
- Combes, X., et al. “Comparison of two induction regimens using or not using muscle relaxant: impact on postoperative upper airway discomfort.” British journal of anaesthesia 99.2 (2007): 276-281. ↩︎
- Aoi, Wataru, et al. “Oxidative stress and delayed-onset muscle damage after exercise.” Free Radical Biology and Medicine 37.4 (2004): 480-487. ↩︎
- Lu, Chi-Cheng, and Gow-Chin Yen. “Antioxidative and anti-inflammatory activity of functional foods.” Current Opinion in Food Science 2 (2015): 1-8. ↩︎
- Brzezinski, Amnon, et al. “Effects of exogenous melatonin on sleep: a meta-analysis.” Sleep medicine reviews 9.1 (2005): 41-50. ↩︎
- Smulyan, Harold, and Michel E. Safar. “Systolic blood pressure revisited.” Journal of the American College of Cardiology 29.7 (1997): 1407-1413. ↩︎
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