What Are the Health Benefits of Tart Cherry Juice? Explained
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While it is not as commonly consumed as orange or apple juice, tart cherry juice has become increasingly popular among health enthusiasts. This is mainly due to its numerous health benefits. Tart cherries taste more sour than sweet cherries commonly found in supermarkets.
Tart cherry juice offers numerous potential health benefits, including improved heart health, better management of inflammation, and healthier immunity. This delicious beverage can also help support strong bones and joints, improve sleep quality, and even reduce risk factors for certain chronic illnesses. So, what are the health benefits of tart cherry juice.
So, what are the health benefits of tart cherry juice, and what are some it’s potential side effects.
Nutritional Quotient
Tart cherry juice is rich in various nutrients. An 8-Ounce/240-milliliter (mL) serving contains the following:
Calories: 149
Carbs: 35 grams (g)
Protein: 1 g
Fat: 1.5 g
Copper: 12% of the Daily Value
Potassium: 9% of the Daily Value
Manganese: 7% of the Daily Value
Magnesium: 7% of the Daily Value
Iron: 6% of the Daily Value
Vitamin A: 6% of the Daily Value
1. The Potential to Reduce Inflammation
One of the biggest benefits of tart cherry juice is its potential to reduce inflammation, which has been linked to many chronic diseases. Studies suggest that regular consumption of tart cherry juice could soothe inflammation-related joint pain and help to improve mobility in people with conditions like osteoarthritis or fibromyalgia.
Additionally, compounds found in tart cherry juice may combat oxidative stress in the body and reduce the risk for certain diseases. It contains anthocyanins, a type of flavonoid shown to reduce inflammation.
2. Boosts Immunity
Tart cherry juice is rich in vitamin C, a powerful antioxidant that helps boost the immune system. Vitamin C is important for maintaining healthy skin, bones, and connective tissue and plays a role in wound healing.
Tart cherries have 20 times more vitamin A than sweet cherries. They also have five times higher levels of antioxidants.
3. Benefits for Arthritis
Studies suggest that people with arthritis who regularly drink tart cherry juice can significantly reduce pain and inflammation. Thanks to compounds like anthocyanins and proanthocyanidins. The antioxidant power of tart cherry juice works to reduce inflammation and help ease joint pain.
Gout, a type of arthritis caused by the build-up of uric acid crystals in the joints, can be prevented by tart cherry juice. Tart cherry juice can help lower the risk of gout by reducing uric acid levels in the blood. It has been proven that tart cherry juice can reduce the risk of gout attacks by up to 50%.
Drinking tart cherry juice may also help people with arthritis maintain better mobility and range of motion in joints affected by their condition.
4. Improved Heart Health & Blood Pressure Management
Tart cherry juice is packed with helpful phytonutrients that promote heart health. These help the body maintain healthy cholesterol levels, prevent clogged arteries, and support healthy blood pressure. Studies demonstrate that drinking four ounces of tart cherry juice can reduce systolic blood pressure by five percent for those with high bloodstream pressure conditions.
Additionally, the high levels of polyphenols and anthocyanins in the juice have been shown to help reduce inflammation, which is a crucial factor in the development of heart disease. Drinking tart cherry juice regularly can help improve your heart health by lowering your risk of developing high blood pressure, high cholesterol, and other cardiovascular problems.
5. Help With Sleep Quality and Stress Reduction
Not only are tart cherries proven to help with physical problems, but they can also improve mental health. Tart cherry juice is especially effective in helping people relax, reducing stress, and improving sleep quality. Tart cherries are a natural source of melatonin, a hormone that regulates sleep-wake cycles. Research has found that drinking tart cherry juice can increase melatonin levels in the body, which helps control circadian rhythms for better circadian-adjusted sleep patterns.
6. Brain Health & Neuroprotection Boosting Results.
Tart cherry juice has also been found to sharpen cognitive skills, boost motivation and provide some neuroprotection from neurological conditions such as Alzheimer’s Disease and Parkinson’s Disease. The antioxidants in tart cherry can reduce inflammation in the brain, which can be beneficial in preventing age-related memory decline. Further studies are needed on this topic, but initial results are promising.
7. Aids in Exercise Recovery
Tart cherry juice has been shown to reduce muscle soreness and speed up recovery time after exercise. One study found that drinking tart cherry juice before and after a marathon helped to reduce muscle damage and inflammation, leading to faster recovery times.
Antioxidants and anti-inflammatory polyphenol compounds in tart cherry juice help lessen pain and accelerate strength recovery after exercise. They also decrease blood markers of oxidative stress.
Tart Cherry Juice Side Effects
While tart cherry juice is generally safe for most people to consume, there are some potential side effects to be aware of.
- May cause stomach upset: Some people may experience stomach upset or diarrhea after drinking tart cherry juice. This is usually due to the high concentration of fructose in the juice, which can cause digestive issues in some individuals.
- Interacts with some medications: Tart cherry juice can interact with certain medications, such as blood thinners and anti-inflammatory drugs. If you take any medication, talking to your doctor before consuming tart cherry juice is essential.
- May increase the risk of kidney stones: Tart cherry juice contains oxalates, which can increase the risk of kidney stones in some individuals. If you have a history of kidney stones, avoiding consuming large amounts of tart cherry juice is best.
- High in Sugar: Tart cherry juice is naturally high in sugar, so it’s important to be mindful of your intake if you have diabetes or are watching your sugar intake.
Conclusion
Tart cherry juice is a delicious and nutritious way to boost your health. From reducing inflammation and promoting better sleep to supporting heart health and aiding in exercise recovery, there are many reasons to consider adding this potent fruit juice to your diet. As with any new food or supplement, starting slowly and being mindful of any potential side effects is essential. With its many health benefits, tart cherry juice is worth trying.