Tart cherries, sometimes known as sour, dwarf, or Montmorency cherries, have grown in popularity in recent years. Tart cherries, as opposed to sweet cherries, are frequently consumed dried, frozen, or juiced. But do you know what is the benefit of tart cherry juice? Well, being prepared from the fruit of the Prunus cerasus tree, it is associated with various potential health advantages such as improved immune health, better sleep, increased muscle strength, and more.
This blog will help you explore all the potential health benefits of tart cherry juice. For the maximum benefits of it, make sure to consume it in moderate quantities. We will also give insights into its nutrition, dosage, timing, and certain side effects & precautions.
What Are the Benefits of Tart Cherry Juice?
Many people wonder what is the benefit of tart cherry juice as it's becoming increasingly popular as a natural health drink. Here are the science-backed health benefits of the unsweetened organic form of tart cherry juice are as follows:
1. Reduce Muscle Damage and Pain
Tart cherry juice may help athletes and people who exercise reduce muscle damage and discomfort. One clinical trial reports that marathon runners who drank sour cherry juice before and after the race reported considerably less pain, soreness, or muscular injury than those who drank a placebo. In a similar study, marathon runners recovered faster after drinking sour cherry juice for two days following the event. Also, this juice helped in muscle strength recovery.
2. Improves Sleep
Organic tart cherry juice is a natural substance of melatonin and its precursor, tryptophan, which may help you deal with insomnia symptoms and sleep better. According to research, persons who take 2 to 8-ounce glasses of tart cherry juice every day for two weeks reported an improvement in sleep duration of approximately 84 minutes. A study by the National Medicine Library reveals that tart cherry juice may be just as helpful as valerian in decreasing insomnia.
3. Help with Weight Loss
What is the benefit of tart cherry juice?" is a common question among those looking to add healthier options to their weight loss diet. Researchers have found that cherry juice can help you lose weight. It helps by lowering high cholesterol levels and reducing abdominal fat. Unfiltered cherry juice is high in fiber, which aids digestion and boosts metabolism. One or two glasses of Cherry juice, combined with a balanced diet and fitness plan, can produce positive outcomes.
4. Reduce Gout Symptoms
Tart cherry juice is known for its ability to alleviate gout, a kind of arthritis characterized by frequent attacks of inflammation and extreme pain. This nutritious juice appears to lower blood levels of uric acid, a substance that, in excessive concentrations, can cause gout. Furthermore, multiple studies showed a 50% chance of reducing gout attacks when people with gout drink raw cherry juice or tart cherry juice concentration.
5. Boosts Immunity
If you suffer from regular spells of infection, cherry juice can help. Cherry juice, which is rich in vitamin C and other antioxidants, will safeguard your body against microbial illnesses by strengthening your immune system. In addition, it can also combat existing germs and viruses that cause colds and flu. To combat the seasonal changes, prepare yourself a glass of Cherry juice.
Also Read: Boosting Your Immunity - What To Do & What Not To Do
6. Improves Skin Health
Have you ever thought about why cherry juice extract is so popular in skin care products? The reason is that this juice is high in antioxidants and vitamins, which can protect the skin from cellular damage caused by free radicals. It also possesses skin-lightening effects that can help to decrease blemishes and dark spots, revealing younger, fresher-looking skin. This is among the greatest.
7. Prevents Cancer Risks
The benefits of tart cherry juice in combating cancer are significant. Anti-carcinogenic qualities and antioxidants called anthocyanins aid in the fight against malignant cells and effectively prevent the problem. Moreover, some compounds in the fruit can help avoid breast, skin, lung, and liver cancer. For the best benefits, consume a glass of this juice 3 to 5 days a week.
8. Promotes Liver Health
Cherry juice can purify your liver and clear poisons that have accumulated. This improves liver activity, which aids in the formation of bile juice. Because of its anti-inflammatory and antioxidant characteristics, cherry juice can help reduce the risk of several liver disorders, such as cirrhosis. It is basically among the most significant health advantages of cherry juice.
9. Improves Vision
Tart Cherry juice is also highly suggested if you have vision difficulties. This drink is high in vitamins C, A, and K, which can assist in strengthening the optic nerve and enhance eye vision. Additionally, it also aids in reducing the signs of macular degeneration induced by aging causes.
10. Boosts Blood Circulation
Anthocyanins are a type of phytonutrient known to promote healthful and efficient blood circulation throughout the body, lowering the chance of cognitive decline. It also improves the blood vessels because of the high copper content. Vitamin A aids in the production of hemoglobin, which is responsible for successfully delivering oxygen to all organs.
11. Reduces High Cholesterol
A flavonoid is one of the best-known of the many strong antioxidants found in cherry juice. It not only destroys free radical damage but also aids in the fight against LDL, or bad cholesterol, in the body. This prevents a variety of cardiovascular issues, including strokes and heart attacks.
12. Treats Respiratory Issues
Cherry juice is well-known for treating various respiratory issues such as asthma, COPD, and other aerobic activity symptoms. Once again, the antioxidant flavonoid possesses anti-inflammatory effects. One or two glasses of cherry juice will help clear your respiratory tract by lowering inflammation. This makes breathing easier!
13. Supports Brain Health
Tart cherries and their juice contain antioxidants and other beneficial plant chemicals, which may protect brain cells. Experts found that drinking 16 ounces (480 mL) of tart cherry juice every day increased antioxidant defenses in healthy older men and women. Older persons with mild-to-moderate dementia were given either 6.5 ounces (200 ml) of tart cherry juice or a placebo for 12 weeks. This juice helps with the improvements in adults who are experiencing short and long-term memories.
14. Maintains Long and Healthy Hairs
The antioxidants will also aid in maintaining the scalp healthy and the hair follicles activated for proper hair growth. The juice helps grow hair thicker and stronger and prevents hair loss. In addition to drinking cherry juice, a hair pack containing cherry extracts can help with dandruff, itchy scalp, and other hair problems.
15. Reduce High Blood Pressure
According to the CDC, around half of the adult population in the U.S. struggles with high blood pressure issues. Consuming tart cherry juice can help reduce blood pressure levels. Its anti-inflammatory and anti-oxidative effects help maintain the increased blood pressure. In addition, the potassium in it keeps the normal range of blood pressure.
Tart Cherry Juice Nutrition
According to the U.S. Department of Agriculture, in one cup of tart cherry juice, you get:
Calories: 159
Protein: 0.83 gram
Fat: 1.45 grams
Carbohydrates: 36.9 grams
Fiber: 0 grams
Sugar: 32.8 grams
Calcium: 35 mg
Potassium: 433 mg
Iron: 1.13 mg
Zinc: 0.081 mg
How Much Tart Cherry Juice Should You Drink a Day?
There is no specific recommended daily amount of tart cherry juice, as it can vary based on age, gender, weight, and activity level. However, moderate consumption is generally around 8 ounces (240 mL) per day. It's important to remember that tart cherry juice can contain natural sugars, so it should be consumed in moderation as part of a balanced diet. The better idea is to choose unsweetened tart cherry juice.
When is the Best Time to Have Tart Cherry Juice?
In general, you can have tart cherry juice at any time. However, if you want to choose the time to get the benefits you're seeking:
Drink it after the workout, if you want muscle recovery.
Have it one hour before bedtime, in case you are looking for better sleep.
What Happens If You Drink Too Much Tart Cherry Juice?
You should avoid drinking tart cherry juice in excessive amounts due to the following reasons:
Drinking excessive amounts of tart cherry juice can cause digestive discomfort, including abdominal pain, diarrhea, and nausea.
Additionally, it can lead to an increased risk of cavities and tooth enamel erosion due to the high acid content.
Overconsumption of tart cherry juice may also result in an excessive intake of natural sugars. This, in turn, can increase blood sugar levels and potentially contribute to weight gain.
Therefore, consuming tart cherry juice in moderation is important as part of a balanced diet.
What Could be the Possible Side Effects of Tart Cherry Juice?
Though juice has many health benefits, excess consumption may lead to several health problems.
Vomiting
Diarrhea
Indigestion
Acid Reflux
Mouth Sores
Ulcers
Sensitive Stomach Allergies
Precautions While Taking Tart Cherry Juice
The following are some precautions you should take when drinking tart cherry juice:
Medications: Certain medications and tart cherry juice can have interaction. Those medications include corticosteroids, blood thinners, and also antibiotics. So, always seek medical guidance before consuming the juice.
Diabetes: Be careful, if you are diabetic. This is because some brands of tart cherry juice contain added sugar and in addition natural sugars. This can increase your blood sugar levels. Therefore, the best advice is to see a doctor first.
Pregnancy and Breastfeeding: If you are pregnant or are also breastfeeding, always consult with healthcare providers. Though this juice is safe, you can discuss it with doctors in case you have any type of allergies or glucose intolerance.
Allergies: If you are allergic to cherries, avoid this juice completely. They can lead to allergic reactions, developing symptoms like hives, face or throat swelling, trouble breathing, or itching. Also, you need to be more aware if you have pollen or birch allergies. This is because cherries mature on trees.
Other health conditions: If you are living with liver disease, kidney disorders or stones, or heart conditions, talk with your doctor. Some experts find that cherry concentrates can cause kidney injury. Moreover, people with immune system disorders, bleeding disorders, and arthritis issues should also be careful.
Final Thoughts
We hope our article has helped you understand all the health benefits of tart cherry juice in detail. When consumed in moderation, tart cherry juice is a nutritious drink that may give important health advantages. It is very good at reducing muscular damage and discomfort, making it useful for athletes and sportspeople. The other benefits of tart cherry juice include reducing inflammation, improving sleep quality, and potentially aiding in recovery after exercise. Moreover, it also promotes better sleep due to its melatonin content. Make sure to choose pure unsweetened tart cherry juice for effective health outcomes.
Frequently Asked Questions
What does tart cherry juice do to your body?
Tart cherry juice enhances oxidative stress which helps reduce cell damage and improves skin and overall health.
Can I drink tart cherry juice twice a day?
Yes, you can drink it two times a day. Drinking before bedtime can help improve sleep.
How quickly does tart cherry juice work?
Tart cherry juice might take a few hours to show its effects. However, its long-term effects might show up in 6 to 8 weeks.
Is tart cherry juice a laxative?
No, tart cherry juice is not considered a laxative. But, in some people, it can cause diarrhea, bloating, and gas if taken too much.
Is it better to drink tart cherry juice at night or in the morning?
Many people find it better at night time, just 30 minutes or 1 hour before going to sleep.
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