Sweet cherries are normally eaten fresh, but tart cherries are usually eaten frozen, dried, or juiced. The Prunus cerasus tree, which is native to Europe and Southwest Asia, produces tart cherry juice. These sour fruits, sometimes known as Montmorency cherries, have become increasingly popular in recent years. We’ll look at the nutritional data, health advantages, safety, and suggested dosage of tart cherry juice in this article.
Polyphenols and antioxidants are abundant in tart cherry juice (2). Tart cherry juice is high in dietary fibre and has a low glycemic index, making it a healthful drink in various aspects (3). In the following part, we’ll look deeper into its possible benefits.
Health Benefits of Tart Cherry Juice
While some sour cherry juice preparations may contain additional sugars, the unsweetened organic form has the following health benefits:
(1) Increases strength and reduce muscle soreness.
Sportspeople, athletes, and physically active people may benefit from tart cherry juice to reduce muscle damage and discomfort. When compared to the placebo group, marathon runners who drank sour cherry juice before and on race day reported much less discomfort, soreness, and muscle damage.
In a similar study, marathon runners who drank sour cherry juice for two days after the race recovered faster. Another study on athletes discovered that sour cherry juice boosted muscle strength recovery.
While the majority of studies show that tart cherry juice has health advantages, a few studies have found no such benefits.
(2) Reduce Arthritis and gout symptoms
Tart cherry juice has also been shown to help with inflammation and joint discomfort, especially in people with osteoarthritis. After 6 weeks, drinking two 8-oz (240-ml) doses of sugar-free tart cherry juice per day was found to improve the pain and stiffness of osteoarthritis.
Gout, an inflammatory disease characterised by the build-up of uric acid crystals, may also benefit from tart cherry juice, according to research. It’s frequently marked by recurrent bouts of excruciating pain and swelling. Drinking sour cherry juice appears to assist obese and at-risk adults lower their uric acid levels.
Gout is traditionally treated by avoiding trigger foods, taking medications, and taking care of oneself. According to studies, consuming tart cherry juice on a regular basis can help cut the frequency of these painful bouts in half.
A review of trials on the effects of tart cherry juice or cherry extract on gout and uric acid levels found that cherry consumption lowered the risk of gout attacks. However, the authors acknowledged that more extensive research are needed due to differences in methodology used.
(3) Promotes Heart Health
The antioxidants in sour cherry juice have been shown in studies to assist improve cardiovascular health. Regularly consuming tart cherry juice may lower cholesterol and systolic blood pressure, thereby improving overall heart health.
(4) Help With Weight Loss
Tart cherry juice has been shown in animal experiments to help reduce weight, blood cholesterol levels, and belly fat in mice. However, more research is needed to confirm the same in humans.
While we are aware of the numerous benefits of tart cherry juice, we should keep in mind that the majority of these benefits were only reported after a specific dosage was consumed for a specific period of time.
Let’s figure out how much cherry juice you need to reap the health advantages while minimizing the risk of overdosing.
(5) Promotes Sound Sleep
Organic tart cherry juice is a natural source of the hormone melatonin and its precursor tryptophan, which may help alleviate insomnia symptoms and improve sleep quality.
According to research, persons who took two 8 oz doses of tart cherry juice every day for two weeks had an average sleep duration increase of 84 minutes. According to another study, sour cherry juice may be just as beneficial as valerian in treating insomnia.
(6) Good For The Brain
Tart cherry juice is high in antioxidants and phenolic compounds, which may lower oxidative stress and protect brain cells from harm. The antioxidants in tart cherry juice may also aid older persons with mild-to-moderate dementia lessen symptoms and enhance brain function. Tart cherry juice may also aid in the relief of pain caused by nerve injury.
Dosage and precautions
Most of the benefits of tart cherry juice were seen after taking 480 ml of the juice every day for seven to ten days. Even though tart cherry juice is generally safe, some people may have trouble digesting it if they drink too much of it because it has a lot of sorbitol (a sugar alcohol).
Tart cherry juice contains quercetin, which may interact with blood thinners like Warfarin. If this is the case, you should seek medical advice before incorporating sour cherry juice into your usual diet.
Points To Remember
- Antioxidants and polyphenols abound in tart cherry juice.
- Along with its numerous health benefits, it helps relieve muscle discomfort and promotes better sleep.
- Excessive usage, while normally harmless, might have negative consequences.
Frequently Asked Questions
- Is it possible to consume tart cherry juice every day?
Yes, an 8-ounce amount of tart cherry juice can be taken every day.
- Is it true that tart cherry juice is harmful to your kidneys?
Because tart cherry juice has a moderate potassium content, it is not advised for people with chronic kidney disease or hyperkalemia.
- When is it best to consume tart cherry juice?
You can drink sour cherry juice every day in the morning or evening, and it will help you sleep better.
When consumed in controlled amounts, tart cherry juice is a nutrient-dense beverage that may give important health advantages. It is particularly good at reducing muscular damage and discomfort, making it useful for athletes and sportspeople. It also aids in improved sleep due to its melatonin content. You should use organic unsweetened tart cherry juice to receive the greatest polyphenols and antioxidants.
This article provides general information about the topic and is not be taken as medical advice or as an alternative to medical advice, treatment, and/or diagnosis. Always consult with your doctor before trying out any of the remedies/recipes suggested in the blog post.
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