Cherries are a summer time favorite for many people. Not only are they the perfect refreshing and sweet summer snack, but they are also packed with plenty of nutrients! Tart cherries specifically, contain a ton of nutrients that may play a role in reducing the risk of chronic diseases such as; cardiovascular disease, cancer and diabetes (2,6,11). BUT, they are NOT SWEET like their other cherries cousins.
Today we will be diving more into the great health benefits that tart cherries may provide.
Tart Cherries vs Sweet Cherries
So what’s all the ruckus with tart cherries, and how are they nutritionally different from sweet cherries?
Nutrition wise, sweet cherries and tart cherries are both very rich in nutrients (1). However, research suggests that tart cherries have a higher concentration of certain antioxidants such as phenolic compounds and anthocyanins (1,2,3). The higher concentration of certain antioxidants in tart cherries can make them more effective in reducing risk of chronic disease and inflammation. Fresh tart cherries and tart cherry products also contain melatonin which can aid in sleep quality (3,4,7). Many studies done have also suggested that tart cherries may help reduce exercise induced muscle soreness more effectively than sweet cherries (1,5,7).
Overall, both cherries provide plenty of nutritional benefits, but if tart cherries are available they may be the more nutritionally packed option to reach for.
The Health Benefits
- Inflammation
In a study done on 16 participants where inflammation biomarkers were tested before and after the study, the results showed that 11 out of the 16 participants had lower inflammation (1). In another study done on 10 participants all with a BMI over 25.0kgm^2, participants were given 8oz of 100% tart cherry juice or a placebo, everyday for 4 weeks. Results showed that chronic inflammation was significantly lower in the group who consumed 100% tart cherry juice (1,6). One of these studies was conducted with fresh cherries, while the other used 100% tart cherry juice. When analyzing the results of both of these studies; you can see that the anti-inflammatory benefits from tart cherries may be found in not only fresh cherries, but also tart cherry products.
- Oxidative Stress
In the “Antioxidants: health benefits, risk, and the truth!” blog post, we talked about the negative effects that oxidative stress can have on an individual’s health. Some of the negative effects oxidative stress can have on the body range from causing inflammation, to being involved in the progression of many chronic illnesses (1). Tart cherry juice and fresh cherries may help reduce oxidative stress (1,2,5,7,8). In a study done on 20 marathon runners, those who were assigned tart cherry juice before the marathon had less oxidative stress after the race (5).The results were compared to results of those who were assigned the placebo (5).
- Chronic disease
Considering tart cherries pack a ton of nutrients and inflammatory properties, they may aid in preventing chronic diseases such as diabetes, cancer, cardiovascular disease, and obesity (2,6,11).
- Weight loss/management
Tart Cherries may also be beneficial for weight loss and weight management (2,6). They not only contain a variety of nutrients, but they also contain dietary fiber, which is important for satiety purposes (1,12). According to the United States Department of Agriculture, in 154g/1 cup of tart cherries there is about 3g of fiber, 97kcal, and 0g of fat (9,12). As you can see in the nutritional facts of tart cherries, they are a great low calorie snack that can keep you satiated when trying to lose or maintain your weight (8,12).
- Better sleep
Melatonin is a hormone released in the pineal gland that regulates the sleep and wake cycle in humans (3). It is a naturally occurring hormone that is beneficial for improving sleep quality (3,4). Research suggests tart cherries have high melatonin levels making them a great snack for enhancing your sleep quality (4,7). In a study with 20 volunteers, some volunteers consumed a placebo while other volunteers consumed cherry juice for 7 days (4). Sleep quality was measured in all of the participants and the results showed that the total melatonin levels of those who drank cherry juice, was significantly higher (4).
- Muscle recovery
Soreness induced by exercise can be reduced by fresh tart cherries or tart cherry products (1,5,7). Tart cherry juice is very popular in sports nutrition settings because it can help athletes recover more effectively after intense workouts (4,5).
Pairing tart cherry juice with a protein can make your recovery even more efficient by providing your body with the glycogen and protein it needs for muscle repair, post workout.
Nutrient Analysis of Tart Cherries
Ways to incorporate tart cherries into your day
- Add frozen cherries to a smoothie.
- Incorporate it as an Oatmeal or yogurt topping.
- Enjoy as a snack on its own or paired with your choice of protein and fat (cheese stick or nuts).
- Incorporate in a fresh salad with greens.
- Add diced cherries to your pico de gallo for a sweet and savory mix.
- Make cherry pie!
- (10,11)
Final thoughts
Tart cherries make a great summer snack for many reasons. They are sweet and refreshing while providing plenty of health benefits. Their health benefits range from reducing inflammation to helping you get quality sleep ( 1,2,3,4,6,7). Overall, reaching for tart cherries when looking for a sweet snack is always a great idea!
This post was co-written by nutrition student Leslie G.
References:
- Kelley, Darshan S et al. “A Review of the Health Benefits of Cherries.” Nutrients vol. 10,3 368. 17 Mar. 2018, doi:10.3390/nu10030368
- Al Othaim, Ayoub, et al. “Impact of Increasing Concentration of Tart and Sweet Cherries Juices Concentrates on Healthy Mice Gut Microbiota.” Food Frontiers, vol. 1, no. 3, 2020, pp. 224–233., doi:10.1002/fft2.46.
- Kirakosyan, Ara, et al. “Chemical Profile and Antioxidant Capacities of Tart Cherry Products.” Food Chemistry, vol. 115, no. 1, 2009, pp. 20–25., doi:10.1016/j.foodchem.2008.11.042.
- Howatson, Glyn, et al. “Effect of Tart Cherry Juice (Prunus Cerasus) on Melatonin Levels and Enhanced Sleep Quality.” European Journal of Nutrition, vol. 51, no. 8, 2011, pp. 909–916., doi:10.1007/s00394-011-0263-7.
- Howatson, G., et al. “Influence of Tart Cherry Juice on Indices of Recovery Following Marathon Running.” Scandinavian Journal of Medicine & Science in Sports, vol. 20, no. 6, 2009, pp. 843–852., doi:10.1111/j.1600-0838.2009.01005.x.
- Martin, Keith R., et al. “Authentic Tart Cherry Juice Reduces Markers of Inflammation in Overweight and Obese Subjects: A Randomized, Crossover Pilot Study.” Food & Function, vol. 9, no. 10, 19 Sept. 2018, pp. 5290–5300., doi:10.1039/c8fo01492b.
- Blando, Federica, and B. Dave Oomah. “Sweet and SOUR Cherries: Origin, Distribution, Nutritional Composition and Health Benefits.” Trends in Food Science & Technology, vol. 86, 2019, pp. 517–529., doi:10.1016/j.tifs.2019.02.052.
- Alba C., Mayta-Apaza, et al. “Tart Cherries and Health: Current Knowledge and Need for a Better Understanding of the Fate of Phytochemicals in the Human Gastrointestinal Tract.” Critical Reviews in Food Science and Nutrition, vol. 59, no. 4, 2017, pp. 626–638., doi:10.1080/10408398.2017.1384918.
- “Cherries.” SNAP Education Connection, snaped.fns.usda.gov/seasonal-produce-guide/cherries.
- “All About Cherries.” Washington State University Snap-Ed , snaped.fns.usda.gov/seasonal-produce-guide/cherries.
- “Top 10 Ways to Enjoy Cherries.” Have A Plant, fruitsandveggies.org/stories/top-10-wayd-to-enjoy-cherries/.
- “Cherries (Sweet).” Have A Plant, fruitsandveggies.org/fruits-and-veggies/cherries/.
