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5 Healthy Reasons to Eat Tart Cherries

5 Healthy Reasons to Eat Tart Cherries

1. Tap into their nutrient power.

When it comes to nutrition, tart cherries offer a lot of nutritional bang for the calorie buck. In fact, when you look at a bright red tart cherry, the nutrition power is staring right back at you! Rich in anthocyanins, a powerful plant nutrient that not only gives tart cherries their sparkly red hue, but has anti-inflammatory, antioxidant and pain-reducing properties, too. Tart cherries are also packed with other easier-to-pronounce nutrients, including vitamin A, potassium, and fiber. A half cup of dried cherries provides nearly 50% of our daily recommended amount of vitamin A, a nutrient that’s essential for a healthy immune system, eye health, and that helps preserve healthy skin. And tart cherries are one of the few known natural sources of melatonin, a hormone that is important for promoting a healthy sleep cycle.

2. Optimize your exercise recovery.

More than 50 studies have looked at the health benefits associated with tart cherries, and many have been in the area of sports nutrition and recovery. Consuming tart cherries (in juice and concentrate) as part of a training routine for athletes, from runners to cyclists, has shown to decrease inflammation and oxidative damage and reduce muscle damage and pain and speed recovery from exercise. Now that’s a tart and tasty performance plus!

3. Get more—and better—zzz’s.

A good night’s sleep doesn’t simply come from the number hours your head actually hits the pillow. The quality of that time spent on your mattress matters, and important research has shown that tart cherries can help improve sleep quality, duration, and efficiency in individuals with insomnia. With more than 30 percent of Americans suffering from sleep disturbances, finding natural ways to help has become a priority. Studies in which adults consumed tart cherries twice daily for period of time have shown benefits ranging from speeding up that challenging transition from ”restless to rest” (falling asleep!) to less waking up during the night. Research has even shown to help increase the overall duration of sleep in those suffering from insomnia. One recently presented study from Louisiana State University found that when older adults with insomnia drank Montmorency tart cherry juice regularly for two weeks, their sleep times increased by nearly 90 minutes! You can rest easier knowing there may be a simple solution to ease into better sleep.

4. Keep your ticker tickin’.

A growing body of research has shown that tart cherries offer help for our hearts. Studies published out of Michigan State University and other research institutions have shown that tart cherries can help lower cholesterol and triglyceride levels. Also, the anthocyanins in tart cherries have shown to have anti-inflammatory properties; inflammation has been tagged as a risk factor for heart disease and a number of other chronic health issues, from metabolic syndrome to diabetes. Yet another reason to show some heart-felt love for the tart cherry.

5. Make a healthy plant-based diet more exciting.
From the Dietary Guidelines Advisory Committee to the American College of Cardiology, we are increasingly encouraged to eat a more plant-based diet for good health. Tart cherries offer a versatile and unique opportunity to help us make our plates more interesting and higher in health-promoting plant foods. Tart cherries are available in dried, juice, and frozen forms; they fit conveniently onto our plates year-round. Moreover, the sour flavor has been trending and gaining traction everywhere from restaurant menus to food trucks to the grocery aisle over the last several years. Tart flavor adds a perfect complement — a flavorful punctuation — to sweet, savory, and even spicy dishes in our day-to-day meals. You can incorporate tart cherries with sweet for the classic sweet and sour combination. It’ll make your smoothies more interesting and tasty, and your oatmeal extra-special with a pop of flavor and color. You can also create salad dressings and marinades with tart cherry juice. I like to combine them into savory dishes, from Moroccan-style bean stews flavored with cinnamon and cumin to pepper-roasted Brussels sprouts with a tart cherry glaze, making plant-based dining even more delicious. And don’t miss the opportunity to combine tart cherries with a little cayenne for a spicy-sour sensation to accompany seared ahi or even dark chocolate-cayenne-cherry bark.

Wendy Bazilian is a doctor of public health, registered dietitian, and American College of Sports Medicine certified exercise physiologist. She co-owns Bazilian’s Health Clinic with her husband and business partner, Dr. Jason Bazilian. Dr. Wendy is author of The SuperFoodsRx Diet (Rodale). Wendy has been an expert consultant and advisor to the Cherry Marketing Institute and knows her way around the science (and many uses!) of tart cherries.

As much as we love cherries in our house, we don’t buy just any ones we see. Cherries and berries are some of the most highly and strongly sprayed crops. If possible, always choose organic because the chemical load will be much lower. I would also recommend buying the darkest red cherries, as they have the highest nutritional value and healing properties. Organic frozen cherries are often available in the frozen fruit section and are easy to add to smoothies or other drinks.

Cherries are packed with vitamins A, C, E, and minerals such as iron, copper, zinc, potassium, and manganese. These nutrients support all of the body’s systems and contribute to overall general vitality and strong immune health. Not only this, but cherries have been found to act as a natural painkiller and to reduce chronic diseases such as arthritis and gout. Many of the following support how well your immune system can function. Be sure to check out the #CherryChallenge below!


Cherries are rich with antioxidants, which are the compounds that fight the oxidation of cells in the body (also known as aging). Oxidative damage to cells are caused by free radicals, which are highly reactive molecules that have an unpaired electron. Oxidative damage can look different for every body, and can range from skin wrinkles to cancer. Antioxidants help prevent and repair the damage done. If you’re looking for a way to repair, renew, and rejuvenate the skin, cherries are a great pick for brightening your skin and smoothing out wrinkles.


Inflammation has been linked to almost all bodily ailments. If you are able to manage the inflammation in your body and keep it low, then your body is able to function without constantly overcoming obstructions. Because your body isn’t working so hard just to do the things it needs, you’ll have a lot more energy! Cherries have long been known to overcome inflammation, and have even been explored as a part of a treatment plan for arthritis and gout.

Got muscle soreness? This 2006 study showed tart cherry juice to reduce muscle damage for athletes and people who exercise. Marathon runners who drank tart cherry juice after their run showed faster muscle recovery.

Cherries even help with the inflammation and other factors that are connected to cardiovascular disease and diabetes. Cholesterol, triglyceride, glucose, and insulin levels were all significantly improved in the group that consistently ate a certain amount of cherries in this study. These researchers also measured antioxidant levels, and found them to be higher and the oxidative damage to be lower in the group consuming cherries. Measurements relating to “fatty liver” were also taken, as these measurements are also leading factors in heart disease and Type 2 diabetes. And you guessed it – the group eating cherries had significantly lower levels of “fatty liver.” A study also showed that melatonin found in such foods as cherries can help support treatment of obesity, a risk factor for both cardiovascular disease and Type 2 Diabetes. Studies also show that drinking tart cherry juice will also reduce the risk of stroke and lower blood pressure comparable to blood pressure medication. If you wish to work on these factors, the #CherryChallenge might be just the thing for you! (See below.)


The antioxidant power of cherries alone is an amazing addition to a regimen for those wishing to prevent or combat cancer. In this 5 year study, researchers found that apigenin, a compound found in vegetables and fruit (including a high concentration in cherries), activated a protein in the cell nucleus that kills cancer cells and helps the responsiveness to chemotherapy. Dark cherries have also been found to prevent breast cancer and even stop the growth and spread of aggressive breast cancers, without any toxicity to normal breast cells. Other research points to dark cherries as becoming an important part of breast cancer treatment.

Cherries also have a protective effect against radiation. We are constantly bombarded with electromagnetic fields and radiation from different sources and different intensities. Some occupations (such as computer office work, those in healthcare facilities, etc.) have greater exposure to radiation daily. Dark red cherries help mitigate the effects of these wavelengths on your cellular structure and function.

If you or someone you love is wanting to prevent breast cancer, fight it naturally, or use conventional treatment methods, cherries could be a wonderful support to that journey. (Please consult with a health practitioner you trust before adding cherries into your cancer treatment regimen.) I would also recommend checking out my online course The Cancer Warrior: Building Resiliency the Natural Way.


Where would you be without your amazing brain? Cherries are a fabulous brain food, supporting cognitive function and the nervous system. They soothe overworked neurons and repair the myelin sheath on the nerves. I have seen them work wonders in assisting to clear up brain fog and fatigue, and improve focus and concentration. Research also shows them to be beneficial for preventing and treating mild to moderate dementia in older adults. Bringing in cherries can help support the clarity and productivity in your life.


There’s so much research to support the wonders that cherries can do for a balanced sleep/wake cycle, and I’ve certainly witnessed it myself with my family and clients. The high concentration of melatonin in cherries supports your body’s natural rhythms for getting the amount of sleep and wakefulness that your body needs. So can the food you eat affect your sleep? Absolutely. See also the video below by Dr. Gregor, M.D. on using tart cherry juice for insomnia.

Summer Special: Health Benefits Of Cherries:

1. Prevents Free Radical Damages:

Due to its rich antioxidant content, cherries may help flush out toxins and prevent us from free radical damages. This may further protect us from various seasonal diseases.

2. Prevents Dehydration:

Cherries are loaded with vitamin C that protects our skin from the damages caused by excess sun exposure. Vitamin C also helps prevent dehydration and keep up the water balance in our body.

3, Revs Up Metabolism:

Cherries also contain fibre that helps keep up a good metabolism and regulate digestion and promote bowel regularity - a major concern during the summers.

4. Promotes Weight Loss:

The antioxidant, vitamin C and fibre in cherries may also help promote weight loss. So, if you are looking to lose some weight during the summers, then do add some cherries to your daily diet.

5. Prevents Bad Cholesterol:

Cherries also contain phytosterol that is known to reduce bad cholesterol levels in out body, further nourishing us from within.

While you can have cherry as is, you can add it to your detox water or make smoothie bowl and make the most of the seasonal fruit. Besides, here's a cherry iced tea recipe that may impress your friends and family. Click here for recipe.

About Somdatta Saha Explorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day.

3 Reasons You Need To Eat Tart Cherries + Smoothie Recipe

It is a very well known fact that blueberries, cranberries and oranges are all antioxidant powerhouses, but did you know that tart cherries also pack quite a nutrient punch? Known primarily for their use in cooking, tart cherries have also long been used by traditional healers as a folk remedy for a variety of ailments and diseases. Keep reading to find out the hidden health secrets of tart cherries and why adding this red superfood to your diet will be the sweetest thing you can do for your health!

Anti-Inflammatory Benefits

Along with providing the fruit with its bright red color, the antioxidant compounds in tart cherries – called anthocyanins – have been found to block inflammation at levels comparable to some well-known pain medications. In studies of patients suffering from chronic inflammation (gout, arthritis and debilitating joint pain), a daily dose of tart cherries was effective in reducing inflammatory markers and helping manage pain. This would explain why tart cherries have been deemed “nature’s aspirin”.

Antioxidant Benefits

Tart cherry juice has an extremely high antioxidant capacity. Research has shown that tart cherry juice improves the health of older adults by making them capable of resisting oxidative damage. Oxidative damage may lead to an increased rate of death and disease in the elderly with respect to infections, as well as diseases such as atherosclerosis, cancer, diabetes, and Alzheimer’s. The study concluded that consumption of tart cherry juice afforded older adults better protection against the development of heart disease, cancer and age-related cognitive decline.

Related studies have found that tart cherries can reduce the risk of cardiovascular disease. Quercetin, an antioxidant contained in tart cherry juice, helps lower cholesterol and prevents the oxidation of LDL or “bad cholesterol.” When LDL cholesterol becomes oxidized, it is more likely to adhere to artery walls, form plaque, and contribute to the development of heart attack and stroke.

Sleep Inducing Benefits

Forget warm milk, chamomile tea and counting sheep, tart cherry juice is a key to a better night’s sleep! Research shows that tart cherry juice provides significant improvements in sleep behaviour, most notably longer sleep time, less daytime napping and increased overall sleep efficiency. Scientists attribute the sleep inducing benefits to the melatonin content of the red super fruit since melatonin is a powerful antioxidant critical for sleep-wake cycle regulation. It contains just enough melatonin to keep you asleep without the grogginess and habit-forming effects of traditional sleeping medications.

Best way to take tart cherry juice:

  • Purchase Montmorency tart cherry juice as it is the richest source of melatonin
  • Ingest 90 minutes before bedtime to allow melatonin to work its effects
  • Tart cherry juice: one 8oz serving per day
  • Tart cherry juice concentrate: 1oz concentrate to 7oz water (1-2 glasses/day)
  • Frozen = 2 cups
  • Dried = ¼ cup

Try this delicious recipe and reap the benefits of this incredible superfruit!

Tart Cherry Banana Smoothie Recipe


½ cup almond milk
1 serving of tart cherries (juice/concentrate/frozen/dried)
1 banana
1 tsp chia seeds
1 scoop of your favourite vanilla protein powder (optional)
5 ice cubes

How to Add Tart Cherries to a Diet

Wander through the grocery store in the summer months, and you'll spot dark red, sweet or "Bing" cherries. Lesser known, but equally delicious are tart cherries. The North Carolina State University dubs tart cherries a "superfood" due to their incredible nutritional content. The bright red gems are an excellent source of antioxidants called anthocyanins which may help to prevent cancer and heart disease and which reduce the inflammation associated with gout and arthritis. Tart cherries are rich in nutrients including vitamins A, C and E, iron, potassium, magnesium, folate and fiber. Finally, the little fruits are low calorie with a mere 87 calories per 1-cup serving.

Go shopping. Because tart cherries are delicate and do not ship well, you'll rarely find them in the produce section at the grocery store. Instead look for the fragile fruit in the freezer and canned goods sections. Purchase canned cherries packed in water instead of unhealthy sugar syrup. Pick up a bottle of 100 percent tart cherry juice and a bag of dried cherries, too.

Whip up a smoothie. Blend sweet fruit such as bananas or mangoes with pitted tart cherries. Splash a little tart cherry juice into the blender for an extra dose of nutrients.

Toss a salad. Pile dark leafy spinach on your plate and grate a sharp cheese such as white cheddar on top. Mix together nuts including pecans and walnuts with diced apple, orange slices and a generous scoop of pitted, halved tart cherries and place the mixture on top of the greens. Finish the salad with a tart cherry vinaigrette. Emulsify oil, tart cherry juice, salt, pepper and a little brown sugar or maple syrup and drizzle the dressing over the salad.

Munch on some trail mix. Combine dried tart cherries with nuts, seeds and a handful of dark chocolate chips for a healthy snack on-the-go. Like tart cherries, dark chocolate is an excellent source of antioxidants.

Make a marinade. Puree fresh or dried tart cherries with savory ingredients including garlic, onion, salt, pepper, vinegar and oil. Marinate pork or chicken overnight in the mixture then grill, bake or broil the meat.

Indulge in dessert. Tart cherries are often used as the filling for a flaky, juicy pie. A healthier alternative is cherry crumble. Mix fresh or frozen pitted cherries with a little sugar and a thickener such as corn starch or tapioca. Pile the fruit into a baking dish and top with a mixture of rolled oats, oil, sugar and flour. Bake the crumble until the streusel is golden brown.

Potential Risks of Tart Cherry Juice

Because tart cherry juice has such potent ingredients, you should consult with your doctor before taking it or any other supplement. Consider the following before drinking tart cherry juice:

Tart cherry juice contains sugar, and some brands may contain added sugars. If you have diabetes or another condition that affects blood sugar, you should speak to your healthcare provider before adding tart cherry juice to your diet. You can still reap the benefits of tart cherry through capsule supplements if drinking the juice is not recommended for you.

Tart cherry juice may interact with some medications. For example, medications used to control blood pressure and cholesterol levels. Speak to your healthcare provider if you are concerned about medication interactions with tart cherry juice.


American Journal of Therapeutics: “Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms.”

Arthritis Foundation: “How Cherries Help Fight Arthritis.”

British Journal of Sports Medicine: “Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage.”

European Journal of Nutrition: “Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality.”

Food & Function: “Impact of tart cherry juice on systolic blood pressure and low-density lipoprotein cholesterol in older adults: a randomized controlled trial.”

Food & Function: “Effect of Montmorency tart cherry juice on cognitive performance in older adults: A randomized controlled trial.”

Food Function: “Authentic Tart Cherry Juice Reduces Markers of Inflammation in Overweight and Obese Subjects: a Randomized, Crossover Pilot Study.”

Harvard Medical School: “The importance of potassium.”

Journal of the American College of Nutrition: “Effect of Tart Cherry Concentrate on Endurance Exercise Performance: A Meta-analysis.”

The Journal of Nutrition: “Tart cherry juice decreases oxidative stress in healthy older men and women.”

McGill: “Are There Health Benefits to Tart Cherry Juice?”

USDA FoodData Central: “Cherry Juice, Tart.”

Nutrients: “Effects of Tart Cherry Juice on Biomarkers of Inflammation and Oxidative Stress in Older Adults.”


Your Immune System Affects Every Aspect of Your Health

  • Tart cherries are filled with many vitamins and minerals that boost your immune system
  • Researchers believe that the high antioxidants found in tart cherries can help fight infections
  • Tart cherries have a combination of vitamin c and zinc which complement each other and support the immune system

Strengthen Your Immunity with Tart Cherries

  • According to the Journal of Medical Pharmacology, the flavonoids found in tart cherries can help improve the immune system
  • Tart cherries have nutrients in them that are believed to be essential for a healthy immune system

10 Health Benefits of Tart Cherry Juice

Tart cherries are rich in nutrients, minerals, and plant compounds that are proven to boost your immune system. Being high in antioxidants, it could help fight against infections.
Learn More

A Review of Health Benefits of Cherries

Tart cherries are a rich source of polyphenols and vitamin c that help boost your immune system. Tart cherries promote health by preventing or reducing oxidative stress and inflammation.

5 Reasons to Eat Tart Cherries

A half of a cup of dried tart cherries provides nearly 50% of our daily recommended amount fo Vitamin A, nutrient that is essential for a healthy immune system.

The Bottom Line

This is a pretty small study, and its authors note there should be more research conducted with larger sample sizes for longer periods of time. However, there are other studies out there with similar findings, as well as strong associations between tart cherries and anti-inflammatory properties. 

We are a big fan of tart cherries𠅎specially in their peak summer season𠅊nd have dozens of delicious ways to enjoy them besides drinking a big glass of juice. Check out some of our favorite cherry recipes, like Cherry-Basil Kombucha and Mixed Grain, Cherry, and Snap Pea Salad. Yum!

Hello, this is a Integrative Medicine Dr. Chang kil Yoo. Today, I'm going to answer one of the questions from subscribers which is about how tart cherries affect Rheumatoid Arthritis(RA). There's a website called tippi in the United States where RA patients leave their own experience or advice.

7 Things About Tart Cherry Juice Your Boss Wants To Know Tart Cherry Juice Near Me

This advice is from a 51-year-old American man, who has been diagnosed with RA for about 5 years. He's an American man who has been suffering from RA for about 5 years.

His advice is to eat tart cherries every day, and to drink tart cherry juice every day. Then, let's have a look at why he left this advice. It's about that tart cherries can have beneficial effects on RA. Then, let's take a look at how they work. According to a study, tart cherries reduce CRP levels, which are pain and inflammation markers. And according to a study done in 2016, they reduce inflammatory cytokine involved in RA inflammation. There're these studies.

Undeniable Proof That You Need Tart Cherry Juice Tart Cherry Juice Costco

You can see that tart cherries certainly have beneficial effects on RA inflammation. That's why this 51-year-old American man, who's been suffering from RA for about 5 years, eats and drinks tart cherries every day. Because he's been getting better by doing it. He left the advice here on the tippi website as eating and drinking tart cherries have decreased the inflammation and reduced his pain. To share it with other patients. I think it's a really good website.

In this website, RA patients can share their experiences each other, and also doctors are leaving their comments on the patients. This paper supports his advice. It says tart cherry extracts reduce inflammatory and oxidative stress. By reducing inflammatory and oxidative stress, they have great effects on RA. Eat less meat, and eat lots of vegetables and fruits. You can see that these kinds of fruits or vegetables are definitely good for RA. Please remember that this 10 principles of autoimmune disease diet are to reduce inflammation. Please refer to the tart cherry mentioned today as well. This has been a Integrative Medicine Dr. Chang kil Yoo. .

7 Weight Loss

Those who regularly consume tart cherries will often find themselves maintaining a healthy weight. Why might that be? Well, eating tart cherries actually prevents metabolic syndrome from happening. That is, when your metabolism slows down due to a variety of factors such as age, muscle loss, and diet changes. Even if you don’t want to lose weight, but are fearful of gaining weight, regular consumption of tart cherries can help prevent that. Of course, there are many factors in weight loss, but tart cherries look very promising to those who are overweight.

Eating cherries has so many benefits, that they make a great addition to almost any diet. They taste amazing too, so you won’t have to suffer through eating something just because it’s good for you. Cherries make great additions to smoothies, pies, juices, and trail mix. What is your favorite use for tart cherries?

Watch the video: Trešnje iz Ritopeka (October 2021).