Many people drink orange juice and cranberry juice for health benefits, but people may not know the benefits of eating cherries: more specifically, the benefits of tart cherries and tart cherry juice. You will find that there are many benefits but consumption should be monitored to avoid side effects.
Why eat cherries?
Cherries have many good points to them besides sitting on top of ice cream or being covered in chocolate. They may help you to sleep. The tart types of cherries specifically have increased amounts of melatonin that promote sleep efficiency. Cherries are also good to incorporate into your diet because of their high levels of magnesium, Vitamin A, and Vitamin C.
What is the main benefit of tart cherries?
Insomnia affects millions of Americans. According to the American Academy of Sleep Medicine, the ability of adults to function during the day is affected by insomnia. 10% of adults experience it three times a week, and 33% of adults experience brief periods throughout the week.
Tart cherries contain a different type of enzyme than regular cherries. This enzyme maintains levels of an amino acid called tryptophan in the body longer.
Cherries also contain the sleep hormone melatonin. Melatonin is produced by the pineal gland in your brain naturally. It can also be taken in the form of a supplement. It controls the sleep-wake cycle of the body.
This powerful combination of tryptophan and melatonin in tart cherries can aid in the production of serotonin, and in turn, you may fall asleep faster and stay asleep longer.
Other benefits of tart cherry juice
Antioxidants, fiber, vitamin A, and Vitamin C are just a few of the beneficial nutrients found in tart cherry juice. The ingredients of tart cherry juice aid in sleeping, and other benefits include:
- Strengthening of the immune system
- Improved function of the brain
- Decrease in inflammation
- Decrease in muscle soreness
- Heart and cardiovascular systems protection
- Inflammation reduction
To experience anti-inflammatory effects comparable to kale and pomegranate seeds, try tart cherry juice. All of the above are full of vitamins, minerals, and plenty of antioxidants.
How does tart cherry juice benefit your diet?
Many bodies of work have shown that tart cherries can aid in your body’s ability to lose abdominal fat and adjust metabolism. Tart cherry juice regulates metabolism and combats fat with the ingredient anthocyanin. It gives cherries their red color, and fights the fight in prevention of obesity development. More studies have shown that tart cherries decrease inflammation and fat in the abdomen and lower the risk of metabolic syndrome.
Since tart cherry juice is very refreshing, it is beneficial even without its vitamins and nutrients. Some may choose to drink it instead of sports drinks and sodas. It has less calories and sugar, and this also aids in weight loss and the defeat of unhealthy habits.
A study compared cherry juice against an anti-inflammatory that was used to prevent the formation of tumors in the colon. In the course of the study, it was found that the cherry juice was able to reduce cancer cell growth. The same effect was not produced by the anti-inflammatory medicine.
Most people purchase and drink tart cherry juice. Some just eat tart cherries. However, many also take tart cherries and cherry juice in the form of a supplement.
QUESTION
According to the USDA, there is no difference between a “portion” and a “serving.” See AnswerWho should not take tart cherry juice?
People who have allergies to any of the ingredients should not take tart cherry juice supplements. If you are unsure of the ingredients, ask your medical provider. You should only take supplements if you are over the age of 18.
Supplements can turn your urine fluorescent yellow or darken your stools. Pregnant and breastfeeding moms should ask their doctor before engaging in supplementation. Those with kidney disease, liver disease, heart disease, or kidney stones should also consult their doctors.
Other people who should exercise caution include those with bleeding disorders, rheumatoid arthritis, diabetes, or any immune system disorder. You may need to cease supplementation a few days prior to having medical testing or surgery.
Side effects of tart cherry juice
Minor possible side effects of tart cherry juice or supplementation include nervousness, constipation or diarrhea, trouble sleeping, weight loss, loss of appetite, or excessive hunger. More serious side effects include intense stomach pain, dizziness and constant sleepiness, and memory loss. Consult your doctor or pharmacist if you are experiencing any of these symptoms.
Tart cherry juice is a refreshing drink and a beneficial supplement. As with any new item added to your diet, you should always monitor for side effects and check with your doctor before getting started.
American Chemical Society: "Purified Blueberry Anthocyanins and Blueberry Juice Alter Development of Obesity in Mice Fed an Obesogenic High-Fat Diet."
Cleveland Clinic: Can Cherries Help You Get a Better Night’s Sleep?
Single Care Administrators: "What is Tart Cherry Advanced: Uses, Warnings & Interactions."
