What Is Tart Cherry Juice Good For Health Wise
- July 6, 2022
Tart cherry juice is made from the fruit of the Prunus cerasus tree, native to southwest Asia and Europe, and is linked to a number of interesting health benefits.In another study, runners given 16 ounces (480 ml) of cherry juice in the days leading up to and immediately following a marathon experienced less muscle damage, soreness and inflammation.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.The tart cherry group lost up to 4% less muscle strength as a result of the training when compared to men given the placebo ( 10 ).Summary: Tart cherry juice intake in the days leading up to and immediately following intense physical exercise may reduce muscle strength loss and soreness.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 ( 14 ).In one study, tart cherry juice reduced certain blood markers of inflammation in women with osteoarthritis, the most common type of arthritis (16).In another study, patients who consumed two 8-ounce (240-ml) bottles of tart cherry juice daily experienced slightly less pain and stiffness after six weeks ( 17 ).Studies have also looked at the effect of tart cherry juice on gout, a type of arthritis accompanied by repeated attacks of swelling and intense pain.Drinking tart cherry juice seems to reduce blood levels of uric acid — a chemical that can trigger gout when present in too high concentrations (18).Tart cherries and their juice contain large amounts of antioxidants and other beneficial plant compounds that may have protective effects on brain cells ( 21 ).In one study, consuming 16 ounces (480 ml) of tart cherry juice daily improved antioxidant defenses in healthy older men and women ( 22 ).In another study, older adults with mild-to-moderate dementia consumed either 6.5 ounces (200 ml) of tart cherry juice or a placebo for 12 weeks.Summary: The high antioxidant levels in tart cherry juice may help improve brain function and reduce symptoms of mild-to-moderate dementia.For instance, one study researched the effect of this juice on upper respiratory tract symptoms commonly experienced by marathon runners after a race.A group of runners drank tart cherry juice in the days leading up to and immediately following a marathon race while another consumed a placebo.Additionally, this juice is safe for most people, though it contains high amounts of sorbitol — a type of sugar alcohol that can cause stomach pain and diarrhea for some.Individuals on medications should consult a doctor before adding large amounts of tart cherry juice to their diet. .
Is Tart Cherry Juice Good for You? Pros and Cons, Nutrition
Although additional research is needed, tart cherry juice appears to improve overall health by reducing inflammation in the body.However, the same thing that makes tart cherry juice so potent can also create complications for people with certain medical conditions.In a randomized, placebo-controlled study, tart cherry juice significantly reduced inflammation biomarkers that are common in chronic diseases. .
5 benefits of cherries for gout, sleep, nutrition, and more
Some evidence suggests that they may also help lower inflammation, protect heart health, and improve sleep as part of a healthy diet.However, it can result in sore muscles or, if a person exercises in a way that causes strain, injury.A 2020 meta-analysis involved participants who consumed tart cherry concentrate as a powder or juice for 7 days until 1.5 hours before exercising.The results revealed that tart cherry consumption improved a person’s endurance during exercise.Scientists need to carry out more research to determine whether or not cherries can reduce recovery times and soreness after exercise.Nutritional value In addition to having specific health benefits, cherries are also a source of many important nutrients.Add dried cherries to fruit and nut mixes, cereals, muesli, and granolas.Pair cherries with savory foods, such as salads, cheeses, seafood, or pork. .
8 Health Benefits of Tart Cherry Juice (Spoiler: It's not)
While you might find them for a fleeting few weeks at the farmers market, tart cherries are different from the sweet, juicy gems you pop all summer long.A scientific study published in the Journal of the International Society of Sports Nutrition tested the effects of cherry juice on healthy, long-distance runners, whose sport often results in “acute muscle damage...acute inflammation and decreased force production that can last up to one week post-exercise.” The results of this study suggest that tart cherry juice does indeed show promise as a (decidedly tastier) replacement for the NSAIDs typically relied upon to reduce and prevent exercise-induced muscle pain.Bottom line: If you’re going to be hitting the gym hard anytime soon, tart cherry juice might help you bounce back from your workout a little faster.Drinking tart cherry juice on the regular might lead to a sounder night’s sleep—or at least that’s the conclusion of research published in the Journal of American Therapeutics.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.The research into the medical benefits of tart cherry juice is ongoing, but one fact about this beverage is already well-established—namely that it’s loaded with nutrients your body needs for optimal health.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.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.Don’t swap your workout with a glass of juice just yet—more research needs to be done to determine the benefits of tart cherries for weight loss.As long as you steer clear of the sweetened stuff, cherry juice won’t hurt your waistline—and it might even help you make some progress.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. .
Does Tart Cherry Juice Really Have Health Benefits? Urology of
Tart (or sour) cherry juice has developed quite a reputation as an arthritis cure, anti-inflammatory agent, and even a natural sleeping aid.And lately, thanks to their growing reputation as a health food, tart cherry extracts and powders are also showing up in the supplement aisle.Anthocyanins have beenlinked with a wide range of health benefits—everything from improved lung and brain function to reduced risk of heart disease and cancer.Human studies using tart cherry juice have also been linked to benefits including reduced oxidative stress, inflammation, and arthritis pain.In addition, there’s been quite a bit of research looking at the effect of tart cherry juice or concentrate on elite athletes.Results suggest that by reducing inflammation and oxidative stress, tart cherry products can help to eliminate post-workout muscle soreness.But, for me, the design of the studies leaves an important unanswered question: Are tart cherries more beneficial than any other antioxidant-rich fruit or vegetable?In terms of reducing oxidative stress and inflammation, I suspect that whatever benefits you get from tart cherries would be available from other anthocyanin-rich fruits and vegetables as well.High fruit and vegetable intake is, in fact, linked withreduced inflammation and oxidative stress and reduced arthritis pain.Whole fruits and vegetables are much more filling than juice or powder, in part because of the fiber but also due to the physical action of chewing them and the time it takes to consume them.In my experience, when people start eating more whole fruits and vegetables, they tend to have less room on their plates and in their stomachs for junk food and empty calories.However, a few small studies that have looked at the effects of cherry juice concentrate or powders on sleep quality produced only modest or negligible benefits.And the best way to ensure a healthy dose of plant-nutrition is not to pop a pill or swig a juice, but to focus on getting those five servings of vegetables a day, in addition to whatever fruit you enjoy. .
Our proprietary "Star-Rating" system was developed to help you easily understand the amount of scientific support behind each supplement in relation to a specific health condition.While there is no way to predict whether a vitamin, mineral, or herb will successfully treat or prevent associated health conditions, our unique ratings tell you how well these supplements are understood by the medical community, and whether studies have found them to be effective for other people.For over a decade, our team has combed through thousands of research articles published in reputable journals.To help you make educated decisions, and to better understand controversial or confusing supplements, our medical experts have digested the science into these three easy-to-follow ratings.3 Stars Reliable and relatively consistent scientific data showing a substantial health benefit.This supplement has been used in connection with the following health conditions: Used for Why 2 Stars Athletic Performance and Reducing Pain and Speeding Muscle Strength Recovery after Intense Exercise 8–12 ounces twice daily of a tart cherry juice product equivalent to at least 80 mg per day of anthocyanins or 100–120 cherries daily Anthocyanins in tart cherry may support faster muscle recovery in athletes.In a small, double-blind study, young men drank 12 ounces twice daily of tart cherry juice blended with apple juice [note: ratio not given in study], equivalent to 80 mg per day of anthocyanins or 100 to 120 cherries per day.Two double-blind trials investigated the effects of tart cherry juice in long distance runners.2 Stars Insomnia 1–8 ounces up to twice daily for seven days Tart cherries contain a small amount of the sleep-regulating hormone melatonin and may improve some measures of sleep quality.In a double-blind trial, healthy young people took one ounce daily of a tart cherry juice concentrate, estimated to contain the equivalent of 90-100 tart cherries, for seven days, which resulted in increased urine levels of melatonin and improvement in several measures of sleep quality.Two double-blind trials investigated the effects of tart cherry juice in long distance runners.In a small double-blind study, women with fibromyalgia drank 10.5 ounces twice daily of either tart cherry juice (equivalent to 100 to 120 cherries or 80 mg of anthocyanins per day) or a placebo juice for ten days prior to performing a session of intense elbow flexion exercise.While about one-third of the women reported significantly less elbow muscle pain when using tart cherry juice before exercise, the average effect in the overall group was no better than with the placebo.Tart cherries contain anthocyanins and other flavonoids that have anti-inflammatory effects according to test tube and animal studies.In a preliminary human trial, people with osteoarthritis who took 400 mg per day of tart cherry extract (supplying 100 mg per day of anthocyanins) for three months had reduced joint tenderness and reported less joint pain and disability.Traditional Use (May Not Be Supported by Scientific Studies) Tart cherries are most popular as a food in Europe and Russia.If you take medication, always discuss the potential risks and benefits of adding a new supplement with your doctor or pharmacist.If you take medications, always discuss the potential risks and benefits of adding a supplement with your doctor or pharmacist.Khoo GM, Clausen MR, Pedersen BH, Larsen E. Bioactivity and total phenolic content of 34 sour cherry cultivars.Traustadóttir T, Davies SS, Stock AA, et al.
Tart cherry juice decreases oxidative stress in healthy older men and women.Improved antioxidant and anti-inflammatory potential in mice consuming sour cherry juice (Prunus Cerasus cv.Khoo GM, Clausen MR, Pedersen BH, Larsen E. Bioactivity and total phenolic content of 34 sour cherry cultivars.Traustadóttir T, Davies SS, Stock AA, et al. Tart cherry juice decreases oxidative stress in healthy older men and women.Improved antioxidant and anti-inflammatory potential in mice consuming sour cherry juice (Prunus Cerasus cv.Ballmer-Weber BK, Scheurer S, Fritsche P, et al.
Component-resolved diagnosis with recombinant allergens in patients with cherry allergy. .
Tart Cherry Juice vs. Black Cherry Juice: Benefits and Risks to
Cherries have antioxidant compounds that are linked to health benefits like lowering inflammation to prevent chronic disease, treating gout symptoms and helping with muscle pain and stamina during your workout.The carbs in tart cherry juice are important in your diet to provide your body with glucose, which is converted to energy and used to support bodily functions and physical activity.Tart cherries, like all red fruits and vegetables, are rich in anthocyanins — a class of antioxidant phytochemicals, or disease-fighting agents, found in plant-based foods, per the USDA.People with osteoarthritis who drank two 10.5-ounce bottles of tart cherry juice daily for 21 days saw a significant reduction in pain and inflammation, according to a December 2012 study in the Journal of Food Studies.Carcinogens are harmful substances in the air, water and foods that may damage the cells, triggering changes that could lead to cancer, according to the National Human Genome Reseach Institute.Tart cherry juice offers anthocyanins and other disease-fighting chemicals that may be beneficial for halting cell transformation that may lead to cancer.The anthocyanins in tart cherry juice have been associated with reduced cancer cell spread and inhibited tumor formation, according to a December 2004 study in the Journal of Biomedicine and Biotechnology.Two daily cups of tart cherry juice is linked to lower systolic blood pressure and harmful LDL cholesterol in older adults, according to a January 2019 study in Nutrients.On top of that, tart cherry juice contains quercetin, a powerful antioxidant that's tied to significantly decreased blood pressure, according to a July 2013 study in the International Journal of Preventative Medicine.Gout is an arthritic condition that is usually characterized by pain in and around the big toe area but may also affect your hands, wrists, elbows and other parts of the body.The antioxidants and anti-inflammatory agents in tart cherry juice have been shown to alleviate the pain associated with gout, per July 2017 research in the American Journal of Lifestyle Medicine.Anthocyanins like those in tart cherry juice have been found to have a potential benefit for memory and mental processes and may slow the progression of degenerative brain disorders such as Alzheimer's.Drinking cherry juice was found to improve cognitive functioning in older adults with mild to moderate dementia, according to October 2015 research in the European Journal of Nutrition.The people who drank 6.5 ounces of cherry juice per day for a period of 12 weeks showed improvements in speech fluency as well as short-term and long-term memory.The anti-inflammatory and antioxidative capacity in cherries is thought to have an effect similar to that of over-the-counter nonsteroidal anti-inflammatory drugs, according to June 2014 research in the Scandinavian Journal of Medicine and Science in Sports."Research has shown in both endurance cardio and strength training that tart cherry juice can you recover faster thanks in part to less muscle damage, inflammation and soreness.".And people who drank just 2 to 3 ounces of tart cherry concentrate (in juice or powdered form) a week to 1.5 hours before exercising significantly improved endurance in cycling, swimming and running, according to a January 2020 meta-analysis in the Journal of the American College of Nutrition..Even further, runners who had 11 to 12 ounces of tart cherry juice twice daily for seven days prior to a long-distance relay and during the race reported significantly less pain following the run than those who consumed a placebo, per a May 2010 study in the Journal of the International Society of Sports Nutrition.Another May 2015 study in the Journal of the International Society of Sports Nutrition examined the effects of tart cherry juice on stress and respiratory inflammation response following a marathon.When compared to a placebo, drinking tart cherry juice was shown to add 84 minutes of sleep a night for people with insomnia, according to an April 2018 study in the American Journal of Therapeutics.The polyphenols, or plant compounds, in cherries may account for its positive heart health benefits, including reduced blood pressure, insulin resistance, and cholesterol, according to a June 2016 study in the American Journal of Clinical Nutrition.The study showed that drinking 2 ounces of tart cherry juice reduced heart disease risk in people with high blood pressure.Researchers reported that the phenolic acids in tart cherry juice were possibly responsible for the beneficial reduction in blood pressure.Another study showed that black cherries lower uric acid level in the blood, which may reduce the inflammation associated with gout, per the June 2003 research in the Journal of Nutrition.When buying ready-made tart cherry juice, be sure to check the nutrition facts label and choose a product that doesn't have added sugar.Sorbitol is a poorly digestible carb and draws water into the intestines, so its laxative effect can cause diarrhea if you have too much, per August 2019 research in Canadian Family Physicians.In some individuals, such as those with a medical malabsorption issue, sorbitol can cause abdominal bloating, pain or cramps; loose stool; constipation; excessive burping; and headache, according to Nutrients Review.. .
Health Benefits of Tart Cherry Juice
Many of you may have heard about those who take their daily dose of kombucha and apple cider vinegar, and tart cherry juice falls into this category, as it is also a natural, nutritious ritual you can easily add to your diet.All of these vitamins, minerals and antioxidants can help strengthen your immune system and fight heart disease.There has been evidence that tart cherry juice can help reduce belly fat and lower cholesterol.Tart cherry juice is not going to make you magically lose weight, but it will assist you in a weight-loss plan.Tart cherries have high amounts of tryptophan and anthocyanins, which help the body produce melatonin — a hormone that aids in the regulation of sleep cycles. .
Tart Cherry Juice Benefits
According to a 2015 study published in the journal Applied Physiology, Nutrition and Metabolism, drinking tart cherry juice may play a role in reducing muscle soreness.In the study, cyclists who consumed tart cherry juice concentrate prior to and after strenuous activity reported less muscle soreness both during and after exercising.Other studies looking at other forms of exercise, like running and strength training, showed similar reductions in soreness from drinking the juice or taking a powdered tart cherry supplement.Deemed the "silent killer," high blood pressure increases your risk of suffering from a heart attack or stroke.According to a study published in 2016, Montmorency tart cherry juice concentrate significantly lowered blood pressure levels comparable to what's achieved by a single anti-hypertensive medication.This study shows that daily consumption of the concentrate could result in a decreased risk of developing cardiovascular disease. .
Cherries 101: Nutrition, Benefits, Types, and More
The simplest way to enjoy sweet cherries is to eat them as a snack fresh out of the fridge, taking care to remove the pits and stems before swallowing.You can also cook frozen cherries down into a no-sugar added sauce to top ice cream, yogurt, pancakes, and even meat (such as chicken or pork). .