Cherry juice is more than just a refreshing drink. It’s a nutritional powerhouse packed with antioxidants, vitamins, and minerals that offer numerous health benefits. From boosting your immune system to improving sleep, cherry juice can be a game-changer for your overall well-being. Let’s explore 10 surprising benefits of this vibrant beverage:
1. Relieves Joint Pain and Reduces Inflammation
Cherry juice is loaded with antioxidants, which help protect your body from cell damage. These antioxidants, particularly anthocyanins, have powerful anti-inflammatory effects. In people with arthritis, this can help alleviate joint pain and stiffness. A clinical study demonstrated that those who drank tart cherry juice experienced significant reductions in joint pain and stiffness [1]. Additionally, animal studies show that cherry juice can prevent bone loss, potentially benefiting people with conditions like osteoporosis [2].
2. Helps Manage Blood Pressure Naturally
Tart cherry juice has been shown to help lower systolic blood pressure—the pressure exerted when the heart pumps blood. One study had participants drink 16 ounces (480 milliliters) of tart cherry juice daily for 12 weeks, resulting in a noticeable reduction in systolic blood pressure [3]. This could be due to the juice’s ability to improve blood vessel function and reduce oxidative stress, which contributes to high blood pressure.
3. Supports Heart Health by Lowering Bad Cholesterol
Low-density lipoprotein (LDL) cholesterol is often referred to as the “bad” cholesterol because high levels can lead to a build-up of cholesterol in your arteries, increasing the risk of heart attacks and strokes. Research suggests that tart cherry juice helps reduce LDL levels, potentially preventing plaque buildup in the arteries and supporting heart health [3].
4. Speeds Up Recovery After Exercise
After a strenuous workout, muscle soreness and inflammation are common. Drinking tart cherry juice can help reduce muscle damage and soreness, speeding up recovery. Studies have shown that athletes who consume cherry juice after exercise regain muscle strength and reduce soreness more quickly than those who don’t [4,5]. The juice’s anti-inflammatory and antioxidant properties are key contributors to this recovery process.
5. Lowers the Risk of Gout Attacks
Gout is a form of arthritis characterized by severe pain and swelling, caused by an excess of uric acid in the blood. Studies have found that tart cherry juice can reduce uric acid levels, thereby decreasing the likelihood of gout attacks [6]. Regular consumption of cherry juice or eating cherries can help prevent flare-ups and alleviate symptoms in people who already suffer from gout due to its anti-inflammatory properties.
6. Improves Sleep Quality with Natural Melatonin
Tart cherry juice is known for its natural melatonin content, a hormone that regulates sleep-wake cycles. A small study found that drinking two 8-ounce servings of cherry juice daily helped people with insomnia sleep longer and better [7]. The melatonin in the juice helps promote sleep, making it a natural remedy for those struggling with insomnia or poor sleep quality [8].
7. Helps Control Blood Sugar for Diabetes Management
Some research suggests that tart cherry juice can help manage diabetes by lowering blood sugar levels. A small study showed that it reduces A1C levels, a measure of average blood sugar over three months, in people with diabetes. Additionally, it may help stabilize fasting blood sugar levels, reducing the risk of blood sugar spikes [4]. Animal studies also suggest that cherries may lower the risk of developing diabetes in populations at risk [9].
8. Promotes Mental Health by Reducing Stress and Anxiety
Cherry juice doesn’t just benefit your body—it can also have a positive effect on your mind. Research shows that consuming cherry juice may help reduce symptoms of stress and anxiety [4]. The antioxidants and anti-inflammatory compounds in tart cherry juice are believed to play a role in supporting brain health, reducing oxidative stress, which can contribute to mental health issues like anxiety.
9. Boosts Memory and Cognitive Function
Memory loss, particularly in older adults or those with dementia, may be improved by drinking cherry juice. In a small study, participants who drank 7 ounces (200 milliliters) of tart cherry juice daily for 12 weeks showed improvements in both short-term and long-term memory [10]. This could be due to the anti-inflammatory and antioxidant effects of anthocyanins, which help protect brain cells and improve cognitive function.
10. Strengthens the Immune System with Essential Vitamins
Tart cherry juice contains essential vitamins, including vitamin A and vitamin C, which play a crucial role in boosting immune function. These vitamins help your body fight off infections by supporting white blood cell production and functioning. Moreover, research suggests that cherries may also help fend off harmful bacteria, enhancing the body’s natural defenses against illnesses [11].
How Often and When to Drink Cherry Juice
There isn’t a universally recommended dose of cherry juice to experience its benefits, but research suggests that drinking one to two glasses daily is effective. Here’s a practical approach to incorporating cherry juice into your routine:
For Muscle Soreness and Recovery:
- Frequency: Daily or twice daily.
- Timing: Before or after exercise.
For Sleep Improvement:
- Frequency: Twice daily.
- Timing: Once in the morning and once 1-2 hours before bed.
For Other Health Benefits:
- Frequency: Daily.
- Timing: Can be consumed at any time.
Note: Even unsweetened cherry juice contains natural sugars. Some brands may include added sugars. Opt for unsweetened cherry juice to minimize added sugar intake. A typical serving size is 8 ounces (240 ml) of tart cherry juice. However, some people may prefer a concentrated form or supplements.
Warning:
Cherry juice can be a healthy addition to your diet, but it’s important to be aware of its sugar content.
- Digestive Issues: Sorbitol, a natural sugar alcohol found in cherry juice, can cause abdominal pain and diarrhea in some people.
- Diabetes: Individuals with diabetes or other blood sugar conditions should exercise caution and monitor their intake. Always consult with a healthcare professional before making significant changes to your diet, especially if you have underlying health conditions or are taking medications.
Remember: While cherry juice offers potential health benefits, it’s important to consume it in moderation and as part of a balanced diet. Excessive intake could lead to unwanted side effects.
References:
- Schumacher HR, Pullman-Mooar S, Gupta SR, Dinnella JE, Kim R, McHugh MP. Randomized double-blind crossover study of the efficacy of a tart cherry juice blend in treatment of osteoarthritis (OA) of the knee. Osteoarthritis Cartilage. 2013 Aug;21(8):1035-41. doi:10.1016/j.joca.2013.05.009
- Moon N, Effiong L, Song L, Gardner TR, Soung DY. Tart cherry prevents bone loss through inhibition of RANKL in TNF-overexpressing mice. Nutrients. 2018;11(1):63. doi:10.3390/nu11010063
- Chai SC , Davis K , Wright RS , Kuczmarski MF , Zhang Z . Impact of tart cherry juice on systolic blood pressure and low-density lipoprotein cholesterol in older adults: a randomized controlled trial. Food Funct. 2018 Jun 20;9(6):3185-3194. doi: 10.1039/c8fo00468d
- Kelley DS, Adkins Y, Laugero KD. A review of the health benefits of cherries. Nutrients. 2018;10(3):368. doi:10.3390/nu10030368
- McHugh MP. “Precovery” versus recovery: Understanding the role of cherry juice in exercise recovery. Scand J Med Sci Sports. 2022 Jun;32(6):940-950. doi: 10.1111/sms.14141.
- Chen PE, Liu CY, Chien WH, Chien CW, Tung TH. Effectiveness of cherries in reducing uric acid and gout: a systematic review. Evid Based Complement Alternat Med. 2019;2019:9896757. doi:10.1155/2019/9896757
- Losso JN, Finley JW, Karki N, et al. Pilot study of the tart cherry juice for the treatment of insomnia and investigation of mechanisms. Am J Ther. 2018;25(2):e194-e201. doi:10.1097/MJT.0000000000000584
- Juhnevica-Radenkova K, Moreno DA, Ikase L, Drudze I, Radenkovs V. Naturally occurring melatonin: Sources and possible ways of its biosynthesis. Compr Rev Food Sci Food Saf. 2020;19(6):4008-4030. doi:10.1111/1541-4337.12639
- Van der Werf R, Walter C, Bietiger W, Seyfritz E, Mura C, Peronet C, Legrandois J, Werner D, Ennahar S, Digel F, Maillard-Pedracini E, Pinget M, Jeandidier N, Marchioni E, Sigrist S, Dal S. Beneficial effects of cherry consumption as a dietary intervention for metabolic, hepatic and vascular complications in type 2 diabetic rats. Cardiovasc Diabetol. 2018 Jul 20;17(1):104. doi: 10.1186/s12933-018-0744-6.
- Kent K, Charlton K, Roodenrys S, Batterham M, Potter J, Traynor V, Gilbert H, Morgan O, Richards R. Consumption of anthocyanin-rich cherry juice for 12 weeks improves memory and cognition in older adults with mild-to-moderate dementia. Eur J Nutr. 2017 Feb;56(1):333-341. doi: 10.1007/s00394-015-1083-y.
- Khoo HE, Azlan A, Tang ST, Lim SM. Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits. Food Nutr Res. 2017 Aug 13;61(1):1361779. doi: 10.1080/16546628.2017.1361779.
