Why tart cherry juice

That said, some tart cherry juice varieties can contain substantial amounts of added sugars. Tart cherry juice is rich in various nutrients. An 8-ounce ml serving contains calories and the following 1 :. Tart cherry juice also contains smaller amounts of B vitamins, calcium, iron, magnesium, omega-3 and omega-6 fats, in addition to antioxidants and other beneficial plant compounds 1 , 2. Compared to sweet cherry varieties, tart cherries contain 20 times more vitamin A , and their antioxidant levels are up to five times higher 1 , 3 , 4 , 5.

One easy way to tell tart cherries from sweet varieties is by their color. Sweet cherries tend to be darker in color, whereas tart cherries retain their bright red color after being harvested. Keep in mind that some varieties of tart cherry juice contain substantial amounts of added sugars, so opt for an unsweetened variety. Tart cherry juice contains many nutrients and beneficial plant compounds.

Compared to sweet cherry juice, it may also contain higher levels of certain nutrients. In one study, long distance runners drank either 24 ounces ml of tart cherry juice or a placebo in the seven days leading up to as well as on the day of a race. The runners given cherry juice experienced three times less pain during and after the race compared to those given the placebo 6.

In another study, runners given 16 ounces ml of cherry juice in the days leading up to and immediately following a marathon experienced less muscle damage, soreness and inflammation.

They also recovered faster 7. Similar results have been observed after supplementing daily with mg of tart cherry powder 8 , 9 , One group of men was given tart cherry supplements or a placebo in the days leading up to and immediately following an intense resistance training session. Tart cherry supplements may also reduce muscle breakdown, muscle soreness and speed up recovery in resistance-trained individuals 9 , 10 , Thus, more research is needed on this topic 12 , Tart cherry juice intake in the days leading up to and immediately following intense physical exercise may reduce muscle strength loss and soreness.

It may also speed up recovery. Tart cherry juice may be a safe and effective way to treat insomnia and increase the amount of sleep you get each night.

Moreover, tart cherries contain a good amount of tryptophan and anthocyanins, two compounds that may help the body create melatonin and lengthen its effects. Research shows that supplementing with tart cherry juice increases levels of melatonin and helps improve sleep quality and duration In one study, participants suffering from insomnia drank either 16 ounces ml of tart cherry juice or the same amount of a placebo juice each day for two weeks.

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What are the benefits of cherry juice? Benefits Gout symptoms Antioxidants Immune system Vision Osteoarthritis symptoms Recovery after exercise Short-term memory Sleep How to obtain Summary Cherry juice is a popular drink with links to several health benefits, including boosting the immune system, improving memory, and aiding sleep. Benefits of cherry juice. Share on Pinterest The possible benefits of cherry juice include fewer gout symptoms, improved vision, and a stronger immune system.

Fewer gout symptoms. A stronger immune system. Improved vision. Fewer osteoarthritis symptoms. Better recovery after exercise. Better short-term memory. Improved sleep. How to obtain cherry juice.

Share on Pinterest Homemade cherry juice is a healthful alternative to processed juices. Scientists identify new cause of vascular injury in type 2 diabetes. Adolescent depression: Could school screening help? In sleep research of tryptophan supplements, experts have people take tryptophan before bed. Similarly, drinking tart cherry juice may be most effective for sleep when it is consumed in the evening.

Drinking a glass of tart cherry juice after a meal of sleep-supporting foods may provide added benefit. Tart cherries also contain melatonin , and there is evidence to show that drinking tart cherry juice increases melatonin available in the body.

Increasing your intake of melatonin is likely to prompt you to fall asleep quicker and experience better sleep quality. If you are considering tart cherry juice for sleep, it is best to opt for juice without added sugar, so you do not inadvertently add too much sugar to your diet.

If the sour taste of the cherry juice does not suit your preferences, you can also buy tart cherry extract as a supplement in pill form. The National Institutes of Health NIH Office of Dietary Supplements reports there are no safety concerns associated with drinking up to 16 ounces of tart cherry juice or taking milligrams of tart cherry extract capsules once per day for up to two weeks.

Following the same schedule every night can help your body downshift from the day and prepare for sleep. You may want to consider adding tart cherry juice to your bedtime routine. Try drinking a glass about an hour before bed to prevent having to use the restroom during the night. Pairing tart cherry juice with your evening book or bath may help you wind down. If the taste prevents you from drinking tart cherry juice nightly, you may prefer the capsules. Putting the supplement on your nightstand or next to your couch can serve as a helpful reminder to take them.

Or, you can set an alarm on your phone to remind yourself to take the supplement before bed. Sarah has covered news topics for digital and print publications. She holds a degree in broadcast journalism from the University of Nevada. Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website.

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Our editors and medical experts rigorously evaluate every article and guide to ensure the information is factual, up-to-date, and free of bias. Updated September 10, Written by Sarah Shoen. Sign up below for your free gift. Your privacy is important to us. Was this article helpful?

Yes No. Kelley, D. A review of the health benefits of cherries. Nutrients, 10 3 , Zhang, Y. Well, if you make tart cherry juice your beverage of choice, the fog might just begin to lift. Tart cherries are rich in anthocyanin, an antioxidant flavonoid that research has shown to have a positive effect on cognitive function. In fact, in a study involving dementia patients, the individuals treated with cherry juice showed significant improvements in verbal fluency and memory, both short and long-term.

Plus, scientists believe that the anthocyanins in tart cherry juice might also have a preventative effect when it comes to cognitive decline. Tart cherry juice is an excellent source of magnesium, calcium, phosphorus, and iron. Perhaps most notably, cherry juice also contains an impressive amount of potassium, a nutrient that plays a large role in regulating blood pressure and reducing the risk of stroke. Remember how we mentioned the anthocyanins in cherry juice have a positive effect on cognitive processes?

Well, anthocyanins boast a bunch of other health benefits, including improved immune function. Research shows that anthocyanins have antimicrobial and antibacterial properties that help the body fight off certain infections— listeria , E.

Coli and staph infections, to name a few. High blood pressure and high LDL cholesterol you know, the bad kind are among the factors associated with the development of cardiovascular disease, which is the leading cause of death in the United States.

The good news is that tart cherry juice contains compounds that reduce oxidative stress and inflammation—two major culprits when it comes to most diseases—and at least one study suggests that drinking it regularly can even lower blood pressure and cholesterol levels.

That said, tart cherry juice does show some promise because of its anti-inflammatory properties and because obesity and systemic inflammation are closely connected. In fact, one study showed that tart cherry powder reduced abdominal fat by weight and body fat by percent in rodents. The takeaway? Hint: Over-the-counter painkillers work by reducing inflammation.

As such, it should come as no surprise that research points to tart cherry juice—given its aforementioned anti-inflammatory properties—as a potential treatment for pain associated with various types of arthritis. Steer clear of any cherry juice that has added sugar, as the cons of excess sugar consumption outweigh the benefits of the juice. Your best bet is to head to a health food store and look for unsweetened and additive-free cherry juice made from sour, ruby-red Montmorency cherries.