Cherry juice is a widely-enjoyed beverage that has connections to numerous health advantages, such as promoting the human body’s immunities, increasing recollection, and helping with slumber. However, few scientific studies back up these claims.
Manufacturers generally opt for tart or sour varieties of cherries, like Montmorency, or sweeter types, like black cherries, when making cherry juice. Different kinds of cherries exist, though. Black cherries contain more sugar and more carbohydrates. The levels of nutrients between the two types are similarly equivalent.
A 1-cup serving of unsweetened tart cherry juice typically contains:
- 159 calories
- 33 grams of sugars
- naturally occurring sugars
- traces of some minerals, such as calcium and potassium
- almost no vitamins
- almost no fat
It is argued that consuming cherry juice can lead to improved sleep, greater immune system strength, and facilitate post-exercise rejuvenation.
Antioxidants in cherries
It is essential to comprehend a bit about antioxidants in order to grasp why consuming cherries has health gains. (More specifically, a subcategory of antioxidants called polyphenols).
It is commonly suggested to consume a wide variety of colors in your diet. This way of thinking has its origin in the “rainbow” of plant compounds – including hues of reds, yellows, blues, greens, purples, and oranges – that providing beneficial effects to the creatures eating them.
These chemicals are usually referred to as polyphenolic compounds or simply polyphenols. Resveratrol from grapes is a polyphenol. Oleuropein from olive oil is a polyphenol. Tannins from coffee and tea are polyphenols.
Tart cherries are extremely rich in polyphenols. Polyphenols may include anthocyanins, quercetin, kaempferol, isorhamnetin, neochlorogenic acid, chlorogenic acid, and p-coumaric acid.
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Why eat antioxidant polyphenols? Polyphenols aid your body to reduce oxidative stress, which can cause health issues and speed up the aging process.
They partially lower the amount of reactive oxygen molecules (ROS). During regular metabolic activity, your cells create ROS, which is a type of free radical.
Too much production of reactive oxygen species causes oxidative stress, inflammation, increased body fat, Alzheimer’s, aging to occur at a faster pace, and a variety of other diseases related to being advanced in years.
Polyphenols can help. Researchers think that the advantages derived from tart cherry juice stem mainly from the polyphenols it contains, which have an impact on reducing the presence of Reactive Oxygen Species.
In a moment, you’ll discover all the advantages, but let’s take a look at the nutritional information of cherry juice first. As clearly seen, cherry juice may include polyphenols, however it is not a beneficial part of a ketogenic diet.
Fruits and vegetables that are deep red, purple, and blue in color contain anthocyanins. These pigments are responsible for the hues of these fruits and vegetables. Cherries contain anthocyanins.
More research is necessary to figure out if anthocyanins are beneficial for health, although there is potential for them to bring about health benefits. Check out additional details about the purported health advantages of consuming cherry juice.
Gout is a form of arthritis that tends to affect only one joint at once. It causes pain, swelling, and redness. Someone may experience times when their symptoms temporarily become worse, known as flares, and other times when their symptoms are mild or nonexistent, which is called remission.
In 2012, a research study involving 633 individuals with gout showed that those consuming cherries or cherry extract had a decreased prevalence of recurring gout flare-ups. The scientists speculated this might be attributable to the presence of anthocyanins in the fruit.
A study demonstrated that drinking tart cherry juice had a lowering effect on both uric acid and CRP (a measurement of inflammation). Another study showed that ingestion of sweet cherries diminished the amount of plasma urate (a form of uric acid) in women aged 22 to 40 who were in good health. It seems that consuming cherries can be an effective way to decrease one’s chances of developing gout, according to these findings.
Observational studies support this theory. Researchers examined a group of 633 individuals over the course of a year and discovered that eating cherries was linked to a decreased risk of gout flare-ups.
This isn’t solid proof, however, that cherries prevent gout. The evidence indicates that consuming larger amounts of cherries reduces the frequency of gout outbreaks. It could be the cherries or maybe something else, possibly a change in lifestyle choices that are better for one’s health.
You may lessen your likelihood of gout by drinking coffee, taking vitamin C, and working out. Keep away from cherry juice, as drinking fructose stimulates the creation of uric acid. At long last, it appears that habitually being on a keto diet could potentially abate the chances of acquiring gout, even though further investigation is needed.
Anthocyanins are antioxidants. Antioxidants are believed to have the potential to prevent or reduce the destruction of cells caused by certain factors. Particles called free radicals cause this damage.
Free radicals are generated when someone consumes food or engages in physical activity. Illnesses may be contracted from the surrounding area, such as due to air contamination. Unstable molecules cause harm to cells, which increases the potential of conditions such as cancer and diabetes.
Antioxidants can be found in produce such as fruits and vegetables, so it is important to eat plenty of these items in a balanced diet. No evidence has been found to suggest that antioxidants are connected to stopping diseases.
Anthocyanins from natural sources may have antimicrobial properties. This implies that they possess the capability to annihilate minor living creatures referred to as microbes, for instance, bacteria that cause illness.
Investigations have implied that the anthocyanins found in cherries could aid in combating bacteria. This might lend a hand to fortifying the body’s defence against sicknesses, such as common colds.
Additional studies need to be conducted to discover if the anthocyanins found in cherry juice may be advantageous for the immune system.
It is possible that anthocyanins found in cherries may be of aid to those afflicted by glaucoma. Eyeball pressure is increased by Glaucoma, which can damage vision.
A study studied individuals who were treated with anthocyanins for glaucoma. Some people experienced advancement in their sight after undergoing this procedure.
Osteoarthritis is a widespread type of arthritis that causes aching and tightness in the bones. Medical personnel use the Western Ontario and McMaster Universities osteoarthritis (WOMAC) index to evaluate rigidity, soreness, and various body movements.
Researchers determined that participants who had consumed cherry juice for a period of six weeks showed a slightly higher score on the WOMAC Index than those who had not.
This was compared to those who received a placebo, but there was no meaningful change. It is noteworthy that this research was backed by a corporation that produces and markets cherry juice.
In one experiment, twenty female participants who had osteoarthritis were provided with tart cherry juice for three weeks.
The intervention was successful in quelling inflammation, which was evidenced by a decline in CRP (C-reactive protein). A separate investigation discovered that an infusion of sour cherry seed had the capacity to decrease discomfort, oxidative pressure, and redness in sufferers of osteoarthritis.
Not all studies, however, have found notable effects. A study conducted on 58 people who had Osteoarthritis examined the effects of tart cherry juice over a period of 6 weeks and found that it did not have a significant role in easing their pain compared to a placebo.
An analysis of various studies has demonstrated that intake of collagen protein can be helpful in managing the symptoms of osteoarthritis. Taking collagen supplements can work to help speed up your body’s creation of collagen and may give assistance in constructing fresh cartilage. Collagen is generally scarce in the modern diet.
Always check with your physician if you experience symptoms associated with Osteoarthritis.
Some people have inflamed airways as a result of engaging in intense physical activity. A limited investigation was conducted on individuals who had completed a marathon. An investigation uncovered that the consumption of cherry juice was beneficial in warding off inflammatory symptoms.
Researchers wanted to find out if drinking tart cherry juice for seven days before and during a long distance race would lower muscle discomfort afterwards.
The answer was yes. Cherry juice drinkers reported less pain after the race. The athletes wanted to repeat the use of cherry juice at some point in the future, which is not surprising.
Drinking cherry juice may produce comparable outcomes for long-distance runners. After completing the marathon, these runners had more evidence of restoring isometric muscle power and having a better antioxidant condition. The magnitude of the benefits, however, was relatively modest.
A 2017 study of a small sample size investigated whether elderly people suffering from minor memory loss may benefit from drinking cherry juice. A study conducted over 12 weeks revealed that people who consumed cherry juice daily experienced a slight enhancement in their immediate memory.
Drinking cherry juice may assist grown-ups who have a sleeping disorder to achieve a better quality of rest and a longer sleep duration. Consuming cherry juice can increase the body’s melatonin levels. Melatonin is a molecule that helps maintain normal sleep.
This theory is founded on the results of a mini research project that was undertaken by scientists for a limited time.
The scientists noted that the effects of sleep efficiency, sleep latency, and sleep on the overall improvement of insomnia were usually just moderate or sometimes barely noticeable. Nevertheless, a certain degree of help was seen in cases of insomnia. The researchers, however, point out that cognitive behavioral therapy for insomnia (CBTI) would be more effective.
For better sleep:
- Maximize daytime light and minimize nighttime light, especially blue light from screens
- Keep your bedroom under 70 degrees
- Exercise regularly
- Don’t check email before bed
- Try a nightly dose of 400-500 milligrams magnesium glycinate
And for tough cases of insomnia, consider CBTI
9. Potassium
Remember that a single cup of cherry juice contains 433 milligrams of potassium. The Recommended Daily Allowance (RDA) of potassium for people aged 19 or over is 3400mg for males and 2600mg for females. Cherry juice, it’s clear, is a potassium-rich food.
Why eat potassium? Potassium is crucial for:
- Regulating blood pressure
- Maintaining fluid inside and outside your cells
- Muscle contraction
- Kidney function
- Nerve transmission
- Mediating the effects of sodium
To put it another way, potassium is essential for virtually all bodily processes. Do you need to consume cherry juice to get enough potassium in your diet? Not at all.
Instead of fruit juice, incorporate these low-carb potassium-rich foods into your diet:
- Avocado (690 milligrams per avocado)
- Asparagus (271 milligrams per cup)
- Spinach (271 milligrams per cup)
- Watercress (112 milligrams per cup)
- Salmon (624 milligrams per 6 ounce filet)
- Chicken breast (358 milligrams per cup)
10. Good for heart health
Heart disease is caused by many biochemical activities, such as levels of blood lipids, inflammation, oxidative stress, high blood pressure, and other elements. Certain populations may benefit from consuming antioxidant-filled berries such as tart cherries in order to see an improvement in various markers.
Studies have demonstrated that utilizing tart cherry supplements for the duration of 12 weeks decreases both blood pressure and LDL cholesterol levels in elderly individuals.
The researchers also indicated that taking the same supplements decreases CRP and oxidized LDL levels, and both of these factors are related to a higher risk of cardiovascular disease.
But it’s not just tart cherries that help. Berries have been found to reduce the risk factors associated with heart disease, including low-density lipoprotein (LDL), oxidized LDL (oxLDL), inflammation, and oxidative stress.
These berries can cause the production of nitric oxide to go up, thus enabling a smoother blood flow, and reduce inflammation which would reduce the chances of arterial plaques forming.
Eat a small amount of fresh berries, such as tart cherries, chokeberries, blueberries, raspberries, or cranberries, as an alternative to consuming fruit juices to receive cardiovascular benefits without the high sugar content.
Preparing cherry juice can be an economical and healthier substitute to buying juice. Cherry juice, just like other juice varieties, is frequently produced with added sugar or other sweeteners.
By following these steps, a person can make cherry juice at home using a food processor:
- Wash and stem fresh cherries.
- Combine 1 cup of cherries with one-quarter of a cup of water, scaling up as needed.
- Blend in a food processor until cherries come just loose from the pits.
- Sieve into a bottle or jar.
- Drink within 5 days.
If you are in the market for cherry juice, try to find an unsweetened variety that does not include any added ingredients. Shops that specialize in healthy foods are probably more well-supplied with cherry juice that hasn’t been processed with added chemicals.
All fruit juice contains natural sugars. One should be mindful that consuming excessive quantities of fruit juice could lead to an excessive intake of sugar.
Makers of juice frequently make distinctions on their product labels as to whether or not it is made from concentrated formula or not.
The manufacturers of concentrated cherry juice will squeeze out the pulp from the cherries and extract the liquid. They usually cool the juice for transport, then re-hydrate it prior to it being sold.
At times, they may put in sugar or artificial sweeteners to the water, which will make it far from being a healthy option. This is not always the case, however. Juice with no added sugar that has been concentrated is just as nutritious as juice that has not been concentrated.
If you are determined to have cherry juice, make sure you are drinking tart cherry juice. Tart cherry juice has a lower sugar content than sweet cherry mixes. There are superior methods of introducing cherry polyphenols into the body. You could:
Eat whole cherries
Cherries possess fiber, in contrast to fruit juice, which helps to reduce their glycemic load. For comparison, a cup of tart cherries hold 19 grams of carbohydrates and 2.5 grams of fiber (resulting in 16.5 net carbs).
In conclusion, cherries have a lower carbohydrate amount than cherry juice, but should still be kept to a minimum for a ketogenic diet.
Try cherry juice powders or pills
You could substitute cherries or cherry juice for a tart cherry extract supplement. In studies, a typical amount consumed is 480 milligrams every day. It is usually preferable to obtain your vitamins and minerals from unprocessed foods. Eating whole foods instead of supplements:
- Reduces the risk of overdoing one nutrient, which is potentially toxic.
- Provides you with a wide array of vitamins, minerals, and polyphenols. Many of these compounds are still undiscovered, yet still likely have benefits.
- Harnesses the power of food synergy (nutrients work better together than in isolation).
The conclusion is that, unless there is an essential nutrient that needs to be included in your diet, it is preferable to consume whole foods rather than dietary supplements.
Side notes
Consuming a glass of sour cherry juice would raise your daily count of high-glycemic carbohydrates by 37 grams. If you have a lean physique, you lead an active lifestyle and don’t pay attention to ketosis, then you should have no issue consuming these carbohydrates.
If you are trying to shed pounds, become adapted to fat metabolism, or increase your ketone production, cherries in juice form are not the best choice for meeting your objectives.
Fortunately, there are keto-friendly alternatives to cherry juice. Right. The majority of advantages associated with cherries come from their polyphenols, and these can be obtained from other sources. Without the sugar.
This is certainly beneficial for anyone who is on a ketogenic diet.
