Sometimes, things are simply better sour than sweet.
Tart cherry juice, which is derived from Montmorency or sour cherries, has become one of those fruit options known for its high nutritional profile. A powerhouse for health benefits, tart cherry juice is great for multiple reasons. One, it has numerous anti-inflammatory properties; two, it is ideal for constipation relief; three, it supports a healthy microbiome; four, it reduces oxidative stress, and five, it improves sleep regulation.
Let’s dive more deeply into these top health benefits and discuss practical ways to incorporate tart cherry juice into your daily routine!
1. Anti-Inflammatory Properties
According to Harvard Medical School, chronic inflammation is one of the key factors in all major diseases. This is made even more concerning by the fact that it disproportionately affects Black populations.
When it comes to chronic inflammation and its downstream effects, we’re talking about everything from cardiovascular disease to arthritis, diabetes, and more.
The reason tart cherry juice helps with such inflammation is that it’s rich in something called anthocyanins, which are compounds common in many plants. Research in journals like Nutrients finds that when older adults consume 480 ml of tart cherry juice daily for 12 weeks, their bodies exhibit very real changes in inflammatory markers.
One such primary marker, C-reactive protein (CRP), is reduced by as much as 25 percent in older populations regularly consuming the juice. For Black individuals, who face higher rates of hypertension and heart disease, these anti-inflammatory compounds are also great for reducing cardiovascular risk factors.
Tart cherry juice has even been shown to lower systolic blood pressure and LDL cholesterol, thanks to both its anti-inflammatory and antioxidant properties.
You May Also Like
So drink up!
2. Relief from Constipation
Constipation is a common digestive issue affecting millions of people every day. Good news is, tart cherry juice contains the exact ingredients you need for smoother bowels: dietary fiber and sorbitol. Fiber helps promote regular bowel movements, while sorbitol – a natural sugar alcohol – has laxative effects.
These benefits occur because the compounds and ingredients in tart cherry juice stimulate your body’s need to go while also softening the stool. It’s actually very similar in action to prune juice, another great juice for constipation issues.
Tart cherry juice also contains potassium, which helps with muscle contractions in your digestive tract, leading to more regular bowel movements.
Overall, adding tart cherry juice to the diet may provide a gentle, natural approach to relieving constipation. Given differences in Black individuals’ microbiomes, this can be a game-changer.
3. Microbiome Health
Speaking of microbiomes, a healthy gut environment is crucial for overall health. Believe it or not, it can impact way more than just your digestion. With the right balance of gut bacteria, you get not just improved gastrointestinal health, but improved immunity, and even improved mental health!
In one recent study from Frontiers in Nutrition, researchers found that compounds in tart cherry juice, called polyphenols, can act as prebiotics. This is potentially highly useful for fostering beneficial gut bacteria like Bifidobacterium and Lactobacillus.
If you haven’t heard of these bacteria, they produce what are known as short-chain fatty acids, critical for supporting your gut barrier function and reducing inflammation.
For Black communities, where processed foods and elevated stress can really hurt, this is a vital function. For optimal results, pair your tart cherry juice with probiotic-rich foods like yogurt or fermented vegetables.
4. Reduced Oxidative Stress
Oxidative stress is a term that gets thrown around a lot, but what does it actually mean?
In reality, it refers to an imbalance of ‘free radicals’ and antioxidants. Basically, free radicals are damaging, tiny little things that are free to move around and hurt your body on a cellular level. Antioxidants, fortunately, help address these potentially dangerous radicals.
In fact, by lowering oxidative stress, antioxidants can help stave off chronic diseases like cancer and Alzheimer’s, most notably in Black populations.
Thanks to tart cherry juice and its potent source of antioxidants, anthocyanins, and vitamin C, your body receives maximum benefits. Studies indicate that older adults consuming 200+ ml of tart cherry juice twice daily show much lower levels of oxidative stress biomarkers. Some research even demonstrates that tart cherry juice can increase your body’s DNA repair activity, which is a huge benefit!
If you’re looking to protect your cells from oxidative damage and possibly prevent degenerative diseases, definitely look into tart cherry juice.
RELATED: Could the ‘Sleepy Girl’ Mocktail Be Your Answer to Better Sleep?
5. Sleep Regulation
Last but certainly not least is improved sleep.
Whether you have poor sleep quality, not enough sleep, or too much sleep, sleep irregularities can wreak havoc on your body and mind over time. Unfortunately, they are more prevalent in Black communities, thanks in part to stress, poor healthcare access, and socioeconomic factors.
This is where tart cherry juice comes in. A natural source of melatonin and tryptophan (the chemical in turkey that makes you sleepy), tart cherry juice is a great way to unwind. In studies of people with insomnia, drinking tart cherry juice twice a day actually increased average sleep time by almost an hour and a half.
For people struggling to catch Zzzs, this can be a big difference. If you’re looking to get better sleep, enjoy improved mental health, heightened cognitive function, and increased resilience against stress, drinking tart cherry juice before bedtime may just be what you need.
Incorporating Tart Cherry Juice into Your Daily Routine
Not that you’ve heard of all the great benefits, let’s make sure you’re consuming it properly. Ideally, you want to aim for eight to 16 ounces of unsweetened tart cherry juice daily.
Not sure how to incorporate it?
For a morning boost, mix four ounces of tart cherry juice with sparkling water and a splash of lemon. It’s a healthy, low-sugar way to start the day. You can also use tart cherry juice as a post-workout recovery drink. In this case, a solid eight ounces after exercise can help lower muscle soreness and inflammation.
If you just want to enjoy the juice, many people opt for smoothies, with other things like spinach, bananas, and yogurt. Some people even like to use the juice in salad dressings or marinades for its unique flavor and nutrition profile.
And finally, don’t forget to use it for your evening ritual. You can sip eight ounces an hour before bed for better sleep, and use a small snack like almonds to increase the absorption of tryptophan for optimal sleepiness.
Just make sure you’re purchasing 100% pure, unsweetened varieties. Some good brands to check out are Cheribundi Pure Tart Cherry Juice, which you can find at most retailers like Walmart or Amazon. Lakewood Organic Pure Tart Cherry Juice is also a great option, typically found at Whole Foods, Sprouts, or online.
At the end of the day, tart cherry juice is generally safe, but there are always precautions to take. If you’re on blood thinners, antibiotics, or corticosteroids, talk to your doctor before starting. Typically, a lower dose is the way to go, as you can judge how you feel and respond.
Bottoms up!
