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The scientific evidence supports several health benefits of tart cherry juice, including its antioxidant and anti-inflammatory effects, cardiovascular benefits, sleep improvement, exercise recovery, and cognitive function enhancement. While more extensive and long-term studies are needed to confirm these findings, incorporating tart cherry juice into your diet may offer various health advantages.
Tart cherry juice has gained popularity for its potential health benefits. This article explores the scientific evidence behind the health claims associated with tart cherry juice consumption.
Antioxidant and Anti-inflammatory Properties
Tart cherries are rich in polyphenols and vitamin C, which have potent antioxidant and anti-inflammatory properties. Studies have shown that consuming tart cherry products can significantly reduce markers of oxidative stress and inflammation. For instance, a review of human studies found that tart cherry consumption decreased markers for oxidative stress in 8 out of 10 studies and inflammation in 11 out of 16 studies1. Another study demonstrated that tart cherry juice improved antioxidant defenses in older adults, reducing oxidative damage to nucleic acids2.
Cardiovascular Health
Tart cherry juice may also benefit cardiovascular health. Research indicates that it can lower systolic blood pressure and low-density lipoprotein (LDL) cholesterol levels. In a randomized controlled trial, older adults who consumed tart cherry juice for 12 weeks experienced significant reductions in systolic blood pressure and LDL cholesterol5. Another study found that tart cherry juice acutely reduced systolic blood pressure in men with early hypertension, suggesting potential cardiovascular benefits7.
Sleep Improvement
Tart cherry juice is known to contain high levels of melatonin, a hormone that regulates the sleep-wake cycle. A study involving healthy adults found that consuming tart cherry juice concentrate increased urinary melatonin levels and improved sleep quality, including total sleep time and sleep efficiency4. These findings suggest that tart cherry juice could be beneficial for individuals with sleep disturbances.
Exercise Recovery
Athletes and physically active individuals may find tart cherry juice particularly useful for exercise recovery. A meta-analysis of studies on tart cherry concentrate revealed that it significantly improved endurance exercise performance and reduced muscle soreness, oxidative stress, and inflammation10. Another study showed that tart cherry ingestion reduced serum uric acid levels, which can help alleviate exercise-induced muscle soreness3.
Cognitive Function
Emerging evidence suggests that tart cherry juice may also support cognitive health. In a study of older adults, daily consumption of tart cherry juice for 12 weeks improved cognitive performance, including memory and attention9. These cognitive benefits are thought to be linked to the anti-inflammatory and antioxidant properties of tart cherries.