Cherry Juice, also referred to as sour, dwarf or Montmorency cherries, are becoming increasingly popular over the last couple of years.
In comparison to sweet apples, which are inclined to be enjoyed fresh, tart cherries are often consumed dried, frozen or juiced
Tart cherry juice is made of the fruit of the Prunus cerasus tree, native to southwest Asia and Europe, and is linked to a number of intriguing health advantages.
Nevertheless, some sour juice kinds can contain significant quantities of added sugars. Thus, it’s reasonable to anticipate the most benefits from unsweetened varieties.
Listed below are 10 science-based health benefits of tart cherry juice.
Rich in Nutrients
Tart cherry juice is rich in a variety of nutrients. An 8-ounce (240-ml) serving comprises 119 calories and also the following
Carbs: 28 grams
Fiber: 5 grams
Protein: 2 g
Fat: 1 gram
Vitamin A: 62 percent of the RDI
Vitamin C: 40 percent of the RDI
Manganese: 14% of the RDI
Potassium: 12 percent of the RDI
Copper: 12% of the RDI
Vitamin K: 7% of the RDI
Tart cherry juice also contains smaller amounts of B vitamins, iron, calcium, magnesium, omega-3 and omega-6 fats, in addition to antioxidants and other beneficial plant chemicals
In comparison with sweet cherry varieties, tart cherries contain 20 times more vitamin A, and their antioxidant levels are up to five times higher
1 simple way to tell tart cherries from candy varieties is by their colour. Sweet cherries are normally darker in colour, whereas tart cherries retain their vivid red color after being harvested.
Keep in mind that a number of varieties of tart cherry juice contain considerable amounts of sugars, so choose for an unsweetened variety.
May Boost Strength and Reduce Muscle Soreness
Physically active individuals may be especially interested in tart cherry juice’s effect on muscular strength and soreness.
A vast majority of studies have reported favorable effects
In one study, long distance runners drank either 24 oz (710 ml) of tart cherry juice or a placebo in the seven days leading up to and on the afternoon of a race.
The runners awarded cherry juice experienced three times less pain during and after the race compared to those given the placebo
In a different study, runners awarded 16 oz (480 ml) of cherry juice in the days leading up to and immediately following a marathon experienced less muscle damage, inflammation and soreness. They also regained faste.
Similar results have been discovered after supplementing daily with 480 mg of tart cherry powder
Furthermore, sour cherry juice and nutritional supplements can increase muscle strength.
One group of men had been given sour cherry nutritional supplements or a placebo in the days leading up to and immediately after an intense resistance training session.
The tart cherry group dropped around 4 percent less muscle power as a result of the training compared to men given the placebo.
Tart cherry supplements can also reduce muscle breakdown, muscle soreness and speed up healing in resistance-trained individuals
Although the majority of studies report beneficial effects, it’s important to be aware a few found no advantages. Thus, more research is required on this topic
Can Help You Sleep
Tart cherry juice may be a safe and beneficial way to deal with insomnia and boost the amount of sleep you get each night.
That’s because tart cherries are naturally full of melatonin, a hormone responsible for sleepiness.
Additionally, tart cherries have a good amount of tryptophan and anthocyanins, two chemicals which can help the body create melatonin and lengthen its effects.
Research shows that supplementing with tart cherry juice increases amounts of melatonin and helps improve sleep quality and duration
In 1 study, participants experiencing insomnia drank either 16 oz (480 ml) of tart cherry juice or the exact same amount of a placebo juice every day for two weeks. The cherry juice improved sleep period by an average of 85 minutes
Interestingly, tart cherry juice Appears to Be just as, or even more, capable of reducing insomnia than valerian and melatonin — the two most studied natural remedies for insomnia
Tart juice can be claimed to reduce arthritis symptoms, such as joint inflammation and pain.
In 1 study, tart cherry juice decreased specific blood markers of inflammation in women with osteoarthritis, the most common Sort of arthritis
In a second study, patients who consumed two 8-ounce (240-ml) bottles of tart cherry juice per day experienced slightly less pain and stiffness following six weeks. However, the differences observed between patients given the cherry and also those given a placebo were very small
Studies have also looked at the impact of tart cherry juice to gout, a sort of arthritis accompanied by repeated attacks of swelling and intense pain.
Drinking sour cherry juice seems to reduce blood levels of uric acid — a chemical that may trigger gout when present in too Substantial concentrations
Additionally, many studies report that people with gout who consume fresh cherries or cherry concentrate every day are around 50% less likely to suffer with the assault. On the other hand, the entire number of research on this subject is limited and most are observational.
Thus, it is difficult to determine whether the cherry is the cause of the symptoms or whether individuals with fewer constipation symptoms are more likely to use alternative treatments like juice.
Degenerative brain disorders like Parkinson’s and Alzheimer’s are considered to be caused, in part, by oxidative stress.
Tart cherries and their juice contain large amounts of antioxidants and other beneficial plant compounds that may have protective effects on cells
In one study, absorbing 16 ounces (480 ml) of sour cherry every day improved antioxidant defenses in healthy older men and women
In a different study, older adults with mild-to-moderate dementia consumed 6.5 ounces (200 ml) of tart cherry juice or a placebo for 12 weeks.
Adults in the cherry team experienced improvements in verbal fluency and short term and long term memory, whereas individuals in the placebo group experienced no improvements
May Strengthen the Immune System
Tart juice is rich in many vitamins, minerals and beneficial plant chemicals proven to supply a boost to your immune system.
Specifically, researchers think that tart cherries’ high antioxidant content might assist in preventing infections.
For instance, one study investigated the impact of this juice on upper respiratory tract infections commonly experienced by marathon runners after a race.
A pair of runners drank tart cherry juice at days leading up to and immediately after a marathon race while some other consumed a placebo.
50 percent of those runners given the placebo created URTS following the race, whereas none of these in the tart cherry juice group did
Other Potential Benefits
Tart cherry juice may provide various other health benefits.
May protect against influenza: Certain antioxidants within sour cherry might help turn off genes involved in cancer development. But this hasn’t been tested directly on humans yet.
May lessen pain: Tart cherry juice may help lessen peripheral neuropathy, a kind of pain brought on by nerve damage
May reduce blood pressure: Studies show that sour cherry juice intake may lead to modest reductions in blood pressure levels
might help you lose weight:
Tart cherry was discovered to decrease weight, belly fat and blood cholesterol levels in mice. However, human studies have been neede
Safety, Dosage and Timing Instructions
If you’re interested in the benefits of tart cherry juice, then you may choose to follow dosage instructions like those used in the research above.
Especially, the majority of the studies that observed advantages gave participants daily 8-ounce (240-ml) doses of this juice.
This is Thought to be the equivalent of consuming about 200 sour beers each day
Regarding tart cherry juice powder, studies utilizing powdered supplements typically utilized around 480 mg per day.
Benefits were mostly observed following 7–10 days of supplementing.
Additionally, this juice is safe for most people, even though it includes high levels of sorbitol — a kind of sugar alcohol that can cause stomach pain and diarrhea for some.
Tart cherry juice also contains quercetin, a plant chemical that may interact with certain medications, particularly blood thinners. Individuals on medications should consult a health care provider before adding large quantities of sour cherry juice into their diet.