Tart Cherry Juice: Benefits, Uses, and Nutrition Facts

Tart Cherry Juice: Benefits, Uses, and Nutrition Facts. Tart cherry (Prunus cerasus), also commonly called tart cherry, is a fruit. The Montmorency tart cherry is the most popular type grown in the U.S. 8+ Substitute for lemon juice. When choosing a lemon juice substitute, it is advisable to consider any health or nutritional needs.

Tart cherry fruit contains chemicals that might reduce swelling and act as antioxidants. Some tart cherry products are marketed for specific health purposes, but up to 97% of tart cherries grown are used in cooking and baking.

People commonly use tart cherries for muscle soreness after exercise, improving athletic performance, high blood pressure, and other purposes, but there is no good scientific evidence to support most of these uses.

What Is Tart Cherry Juice?

Tart cherry juice is extracted from Montmorency cherries, also known as sour cherries. Tart cherries are a rich source of antioxidants. Recent medical research has suggested that they offer a range of health benefits, from exercise recovery to better sleep. Although more research is needed, tart cherry juice appears to improve overall health by reducing inflammation in the body.

Tart cherries vs. sweet cherries

Sweet cherries taste great when eaten raw. Tart cherries are more commonly dried, pressed into juice, frozen, or canned to be used for fillings in dishes like pies. 

Both tart and sweet cherries have high amounts of polyphenols, which are antioxidants that include anthocyanins, hydroxycinnamic acid, and flavanols. Each type of cherry has different levels of these antioxidants. Anthocyanins, for example, give cherries their red color, and they also provide anti-inflammatory benefits. 

Best Fruits for Weight Loss. When it comes to weight loss, not all foods are created equal. While restrictive diets often eliminate entire food groups, scientific research consistently shows that certain fruits can actually accelerate weight loss efforts while providing essential nutrients your body needs. Understanding which fruits offer the greatest benefits—and why—can transform your approach to healthy weight management.

Tart cherry juice concentrate

Tart Cherry Juice: Benefits, Uses, and Nutrition Facts. Tart cherry juice concentrate has some or all of its water content evaporated. To drink it, you’ll need to mix tart cherry juice concentrate with water first, usually 1 ounce of concentrate with 7 ounces of water for a single serving. Follow directions on the container to mix it for the best taste.

Uses & Effectiveness 

Possibly Effective for

• Athletic performance. Taking tart cherry by mouth might somewhat improve muscle strength and endurance.

There is interest in using tart cherry for a number of other purposes, but there isn’t enough reliable information to say whether it might be helpful.

Side Effects

When taken by mouth: Tart cherry fruit and fruit juice are commonly consumed in foods. Tart cherry fruit extract or powder is possibly safe when taken short-term. Some people might have diarrhea after taking tart cherry products. There isn’t enough information to know if tart cherry stems are safe or what the side effects might be.

Special Precautions and Warnings

When taken by mouth: Tart cherry fruit and fruit juice are commonly consumed in foods. Tart cherry fruit extract or powder is possibly safe when taken short-term. Some people might have diarrhea after taking tart cherry products. There isn’t enough information to know if tart cherry stems are safe or what the side effects might be.

Pregnancy and breast-feeding: Tart cherry fruit is commonly consumed in foods. There isn’t enough reliable information to know if medicinal amounts of tart cherry fruit or stems are safe. Stay on the safe side and stick to tart cherry fruit in food amounts.

Tart Cherry Juice Nutrition

One cup of tart cherry juice contains:

• Calories: 159
• Protein: 0.8 gram
• Fat: 1.5 grams
• Carbohydrates: 36.9 grams
• Fiber: 0 grams
• Sugar: 32.8 grams

Tart cherry juice is a good source of:

• Magnesium
• Calcium
• Phosphorus
• Iron
• Zinc

Tart cherry juice is also an excellent source of potassium. Studies have shown that potassium may help keep blood pressure in a healthy range and reduce the risk of stroke.

Tart Cherry Juice Benefits

Tart cherry juice is a rich source of vitamins and minerals. But the same thing that makes it so potent can also create problems for people with certain medical conditions.

Research has found a number of potential health benefits of drinking tart cherry juice:

Anti-inflammatory effects

Tart cherry juice contains anthocyanins, which are anti-inflammatory compounds that may help to combat some chronic diseases. In a randomized, placebo-controlled study, tart cherry juice significantly reduced signs of inflammation that are common in chronic diseases.

How Tart Cherry Juice Boosts Health and Eases Recovery

Study participants included 16 semi-professional male soccer players aged 21 to 29 years who were randomly assigned to either a Montmorency tart cherry concentrate group or a placebo control group. Montmorency group participants consumed about 1 ounce of a commercially available Montmorency tart cherry juice concentrate mixed with 100 mL of water twice per day for seven consecutive days—for four days prior to the simulated trial and for three days after the trial. Following the same schedule, placebo group participants consumed a calorie-matched fruit cordial with less than 5 percent fruit mixed with water and maltodextrin. The 30 mL dosage of Montmorency tart cherry juice concentrate contained a total anthocyanin content of 73.5 mg, or the equivalent of about 90 whole Montmorency tart cherries.

Participants were instructed to consume a low polyphenolic diet for 48 hours prior to beginning each Montmorency or placebo supplementation routine and throughout the seven-day consumption period. Food diaries were used to assess compliance, which helped researchers more accurately measure the efficacy of the phenolic-rich compounds in the Montmorency tart cherry concentration intervention.

 Better Heart Health

Tart cherry juice may also contribute to better cardiovascular health. The antioxidants and anti-inflammatory compounds in tart cherry juice help to reduce oxidative stress and inflammation, which are key factors in heart disease. Not only this, it can even lower blood pressure and improve cholesterol levels.

Support for Weight Management

If you are looking to lose weight, make tart cherry juice a part of your regular diet. The juice is low in calories and contains compounds that can help regulate appetite and metabolism. The antioxidants and anti-inflammatory properties contribute to overall metabolic health, making tart cherry juice a supportive addition to a balanced diet and exercise regimen.

Improved Cognitive Function

Did you know tart cherry juice can also be beneficial for your brain health? According to the Multidisciplinary Digital Publishing Institute (MDPI), tart cherries and their juice are rich in antioxidants and other beneficial plant compounds that might help protect brain cells. Another  2009 study found that drinking 16 oz (480 mL) of tart cherry juice daily enhanced antioxidant defences in healthy older adults.

Potential Gastrointestinal Benefits

The fibre in tart cherries can do wonders for your digestive health. It aids digestion and helps maintain regular bowel movements. Drinking tart cherry juice daily might help prevent constipation and keep your gut healthy. Also, its anti-inflammatory properties can ease inflammation and discomfort in your digestive system.

Does drinking cherry juice help with gout?

Cherries have antioxidant and anti-inflammatory properties. Some people may find drinking cherry juice helps with gout flare-ups. However, the evidence to support this is conflicting.

Here are five frequently asked questions (FAQs) about Tart Cherry Juice: Benefits, Uses, and Nutrition Facts: