Nutritional information
A cup of tart cherry juice contains:
- Calories: 159
- Protein: 0.8g
- Fat: 1.5 grams
- Carbohydrates: 36.9 grams
- Fiber: 0 g
- 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. Research shows that potassium may help keep blood pressure within a healthy range and reduce the risk of stroke.
Potential health benefits of tart cherry juice
Tart cherry juice is a rich source of vitamins and minerals. However, the same factors that make tart cherry juice so effective can also cause complications for people with certain medical conditions.
Research has found that drinking tart cherry juice has many potential health benefits:
Anti-inflammatory effect
Tart cherry juice contains anthocyanins, anti-inflammatory compounds that may help fight some chronic diseases. In a randomized, placebo-controlled study, tart cherry juice significantly reduced biomarkers of inflammation common in chronic disease.
These anti-inflammatory properties can provide arthritis sufferers with the relief they need. Research shows that tart cherries can help reduce pain and stiffness associated with arthritis and other painful joint conditions.
Sports recovery and performance
Several studies have shown that tart cherry juice significantly aids exercise recovery and post-exercise muscle pain. In a randomized, placebo-controlled study, college athletes experienced reduced post-exercise muscle pain and strength loss after drinking tart cherry juice twice daily for eight days.
In addition to aiding recovery, tart cherry juice may improve athletic performance. Studies have shown that it can enhance endurance exercise performance due to its low glycemic index (causing a small, slow rise in blood sugar levels), anti-inflammatory and antioxidant capabilities (fighting disease), and effects on promoting blood flow.
better sleep
If you suffer from insomnia, tart cherry juice may help you get better sleep. Studies show that tart cherry juice can increase sleep duration and sleep efficiency in people with insomnia. This may be because tart cherry juice increases the bioavailability of tryptophan and increases the body's production of melatonin.
Antioxidant properties
Tart cherry juice may help improve the body's oxidative stress associated with aging. Studies in older adults show that tart cherry juice improves antioxidant defenses and reduces oxidative damage. Another randomized controlled trial showed that tart cherry juice could improve cognitive performance in older adults due to its antioxidant properties.
Potential Risks of Tart Cherry Juice
Because tart cherry juice contains such potent ingredients, you should consult your doctor before taking it or any other supplement. Consider the following before drinking tart cherry juice:
sugar content
Tart cherry juice contains sugar, and some brands may contain added sugar. If you have diabetes or another condition that affects blood sugar, you should talk to your healthcare provider before adding tart cherry juice to your diet. If drinking tart cherry juice is not recommended, you can still get the benefits of tart cherries through capsule supplements.
drug interactions
Tart cherry juice may interact with certain medications. For example, medications used to control blood pressure and cholesterol levels. If you are concerned about tart cherry juice interactions with medications, talk to your healthcare provider.
