Tart cherry juice has been gaining popularity as a health drink in recent years. It is made from the juice of tart cherries, a fruit that is known for its sour taste. Tart cherries have been found to contain high levels of antioxidants and anti-inflammatory compounds, making them a popular choice among health enthusiasts. In this article, we will explore the various benefits of tart cherry juice and why you should consider adding it to your diet.
What is Tart Cherry Juice?
As the name suggests, tart cherry juice is made from tart cherries, which are also known as sour cherries. These cherries are smaller and more acidic than sweet cherries, which are commonly found in grocery stores. Tart cherry juice is made by pressing or squeezing the juice out of the cherries and then removing any pulp or solids. It can be enjoyed on its own or mixed with other juices or beverages.
Nutritional Value of Tart Cherry Juice
Tart cherry juice is known for its high nutritional value. It is low in calories and contains a range of vitamins and minerals. Here is a breakdown of the nutrition content of one cup (240 ml) of unsweetened tart cherry juice:
| Nutrient | Amount (% Daily Value) |
|---|---|
| Calories | 137 |
| Protein | 1 g (2%) |
| Fat | 0 g |
| Carbohydrates | 34 g (11%) |
| Fiber | 1 g (4%) |
| Sugar | 24 g |
| Vitamin C | 25% of the Daily Value |
| Potassium | 12% of the Daily Value |
| Manganese | 14% of the Daily Value |
| Vitamin K | NA |
Antioxidant Properties
Tart cherries are rich in antioxidants, which help to protect the body against oxidative stress. These compounds are known to neutralize free radicals, which can cause damage to cells and lead to the development of chronic diseases. Tart cherry juice has been found to have higher levels of antioxidants compared to sweet cherry juice, making it a popular choice among health-conscious individuals.
Anti-Inflammatory Properties
Inflammation is a natural response of the body’s immune system, but chronic inflammation can lead to the development of various diseases. Tart cherry juice has been found to have anti-inflammatory properties, which can help to reduce inflammation in the body. The anti-inflammatory compounds in tart cherry juice may also provide relief from pain and muscle soreness.
Improved Sleep
Tart cherry juice has been found to contain natural melatonin, a hormone that regulates sleep-wake cycles. Consuming tart cherry juice before bed may help to improve sleep quality and duration. A study found that drinking 8 ounces (240 ml) of tart cherry juice twice a day for two weeks led to significant improvements in sleep quality and duration in older adults with insomnia.
Reduced Risk of Cardiovascular Disease
Tart cherries contain flavonoids, which have been found to have a protective effect on the cardiovascular system. These compounds may help to reduce blood pressure and improve cholesterol levels, thus reducing the risk of cardiovascular disease. A study found that consuming tart cherry juice for 12 weeks led to significant reductions in blood pressure and LDL cholesterol levels in older adults with mild to moderate hypertension.
Reduced Risk of Diabetes
Tart cherry juice has a low glycemic index, meaning it does not cause a sharp increase in blood sugar levels. This makes it a suitable drink for individuals with diabetes, as it can help to regulate blood sugar levels. A study found that consuming tart cherry juice before a high-carbohydrate meal led to reduced insulin and glucose responses in individuals with type 2 diabetes.
Reduced Muscle Damage
Tart cherry juice may help to reduce muscle damage and soreness after exercise. The anti-inflammatory properties of tart cherry juice may help to reduce inflammation and oxidative stress in the muscles, resulting in faster recovery times. A study found that consuming tart cherry juice for seven days prior to and two days after an endurance race led to reduced muscle soreness and improved muscle function.
Conclusion
Tart cherry juice is a nutritious and delicious drink that offers a range of health benefits. From its antioxidant and anti-inflammatory properties to its ability to improve sleep and reduce the risk of chronic diseases, tart cherry juice is a superfood that should be added to everyone’s diet. So, the next time you’re looking for a refreshing drink, consider reaching for a glass of tart cherry juice.
FAQs
Is tart cherry juice safe to drink?
Tart cherry juice is generally safe for most people to drink. However, individuals who are allergic to cherries or have a history of kidney stones should avoid consuming tart cherry juice. It is also important to note that tart cherry juice may interact with certain medications, so it is advisable to speak with your healthcare provider before adding it to your diet.
How much tart cherry juice should I drink?
The recommended serving size of tart cherry juice is 8 ounces (240 ml) per day. However, the ideal amount may vary depending on individual needs and health conditions. It is always best to consult with a healthcare provider to determine the appropriate serving size for you.
Can tart cherry juice help with arthritis?
Tart cherry juice has been shown to have anti-inflammatory properties, which may help to reduce inflammation and pain in individuals with arthritis. However, more research is needed to fully understand the effects of tart cherry juice on arthritis.
Does tart cherry juice contain sugar?
Yes, tart cherry juice naturally contains sugar. One cup (240 ml) of unsweetened tart cherry juice contains approximately 24 grams of sugar. It is important to take this into consideration when adding it to your diet, especially if you have diabetes or other health conditions that require you to monitor your sugar intake.
Can tart cherry juice help with weight loss?
Tart cherry juice is low in calories and may help to reduce inflammation, which is linked to weight gain. However, more research is needed to fully understand the effects of tart cherry juice on weight loss. It is important to remember that weight loss is best achieved through a balanced diet and regular exercise.
Is tart cherry juice a good source of vitamin C?
Yes, tart cherry juice is a good source of vitamin C. One cup (240 ml) of tart cherry juice contains approximately 25% of the Daily Value (DV) for vitamin C. Vitamin C is an essential nutrient that plays a key role in immune function, wound healing, and collagen synthesis.
Is tart cherry juice high in potassium?
Tart cherry juice is a good source of potassium, an essential nutrient that helps to regulate blood pressure and fluid balance in the body. One cup (240 ml) of tart cherry juice contains approximately 12% of the Daily Value (DV) for potassium.
Is tart cherry juice good for skin?
Tart cherry juice contains antioxidants, which help to protect the skin against damage from UV radiation and environmental pollutants. It is also a good source of vitamin C, which is necessary for collagen synthesis and skin health. However, more research is needed to fully understand the effects of tart cherry juice on skin health.
References
- Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr. Oct 2012;51(8):909-916. doi: 10.1007/s00394-011-0263-7
- Tart Cherry Juice Superfood. Cherry Marketing Institute. https://www.choosecherries.com/superfood/. Accessed March 15, 2021.
- Murphy MM, Barraj LM, Spungen JH, Herman DR, Randolph RK. Global Phytonutrient Intakes. J Nutr. Jun 2014;144(6):744-753. doi: 10.3945/jn.113.190593
- Borgi L, Curhan GC, Willett WC, Hu FB, Satija A, Forman JP. Long-term intake of animal flesh and risk of developing hypertension in three prospective cohort studies. J Hypertens. Oct 2015;33(10):2231-2238. doi: 10.1097/HJH.0000000000000672
- Ke D, He T, Mai Y, et al. Effects of tart cherry juice on biomarkers of inflammation and oxidative stress in older adults. Nutrients. Mar 2019;11(3):622. doi: 10.3390/nu11030622