Tart Cherry Juice is a powerful natural superfood that's lighting a fire in the health food scene. Many are now wondering where to get this fantastic juice while asking the question, which is better: Tart cherry juice vs capsules? Read on to learn the differences between juice and capsules, the benefits of tart cherry juice, and where to find the best tart cherry supplements for your needs.
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This article is for informational purposes only. As a holistic nutrition specialist, I provide information about different superfoods and supplements that may be beneficial for some individuals. Before making any changes to your diet or medical regimen, be sure to discuss it with your doctor.
What is Tart Cherry Juice?
When thinking of cherry juice, it may bring to mind the delicious sweet summer snack that you find in the local farmers market or grocery store. Sweet cherries have different properties than the tart cherries we are discussing today.
While they have their own nutrients and benefits, the tart cherry is what we are discussing today. These sour cherries are far from sweet. They are smaller and have a brighter red color.
True to their name, tart cherries are just that- very tart. However, the sour cherry's tart flavor brings a plethora of health benefits.
Montmorency cherries (Prunus cerasus L.) are used to make tart cherry juice. They come frozen, fresh, dried, cold-pressed into juice, or made into a concentrate, extract, or powder form as a dietary supplement. Health food stores are sure to have products that contain at least one form of this incredible superfood.
There are many reasons why health-conscious consumers are reaching for a tart cherry product or glass of tart cherry juice; from improved athletic performance to reduced chronic inflammation to getting a better night's rest.
The impact of tart cherry juice has taken the world by storm and clinical studies back its proponent's claims.
Health Benefits
Tart cherries contain a multitude of antioxidants that fight free radical damage and relieve oxidative stress. They contain phenolic compounds like anthocyanins and flavonols which offer powerful antioxidant support.
Brain Health
The high antioxidant levels in the Montmorency tart cherries have been shown to help brain health and improve cognitive function and memory in patients with degenerative diseases like Alzheimer's.
Immune Health
Tart cherries are packed with polyphenols and vitamin C, which are known to help improve the immune system and reduce inflammation in the body.
It also contains several vitamins and minerals including high amounts of vitamin A, a fat-soluble vitamin that is crucial to immune function and recovery.
Exercise Recovery
According to this randomized controlled trial, the anti-inflammatory properties of tart cherries also play a vital role in exercise recovery and may reduce muscle soreness and damage during and after strenuous exercise.
Reduce Gout Pain
The same properties that help reduce muscle pain, also help with joint pain and even help reduce the symptoms of gout by flushing the body of excess uric acid.
Combined with the anthocyanins that reduce inflammation, the Montmorency cherry also contains the flavonoid Quercetin. Together, these natural chemical compounds help to break down the uric acid crystals that cause gout pain and encourage the body to eliminate them.
Promote Better Sleep
Studies have shown that tart cherries help to relieve insomnia in older adults. This is because these amazing superfruits are a natural source of melatonin. Melatonin is a hormone created in the body to help one relax into sleep. The cherries help to encourage the natural production of melatonin. Because of this, it does not cause the next-day grogginess that some synthetic forms of melatonin supplementation do. Win!
Improve Heart Health
Combining its antioxidant, anti-inflammatory, and relaxing properties, tart cherry benefits heart health by improving blood flow, reducing high blood pressure, and protecting the heart from free radicals.
Manage Blood Glucose Levels
It might seem counter-intuitive to many type 2 diabetic patients, but this fruit actually helps to regulate blood sugar levels! The antioxidants and anthocyanins increase insulin production. This supports the efforts of those working to reduce and reverse the symptoms of diabetes.
*Important Note: Be sure you are using a quality product without added sugars. Before making any changes, be sure to discuss any dietary changes with your healthcare provider.
Forms of Tart Cherry
Tart Cherry Juice
There are different forms and varying levels of quality when it comes to tart cherry juice. The market is saturated with companies that want to get in on the action when it comes to the health food game. Tart Cherry Juice is no exception.
You may find pure organic cold-pressed tart cherry juice, not from concentrate without added sugar or preservatives.
This is the best option and likely the most expensive. When shopping for myself, my family, or my clients, I always look for juice not from concentrate whenever possible.
It is the least processed version which means it is the least altered. When nature offers a powerful remedy filled with amazing natural healing compounds, the less we do to alter it-the better!
Companies may try to add preservatives and/or create a concentrated form (when they cause water to evaporate from the juice) which saves room.
These processing methods save money by extending shelf life and making the juice cheaper to transport. Many companies use chemicals to speed up the filtration and extraction process of concentrate.
Tart cherry concentrate may lose nutrients during the process. The benefits you seek from this juice are greatly reduced and compromised.
Most companies will not test the levels of nutrients remaining afterward for reasons of cost. This is why concentrate is not guaranteed to have the nutrient benefits that tart cherries promise.
This is not to say that all concentrate is bad, it is just not the BEST.
Tart Cherry Gummies
Gummies can be made from pure tart cherry juice, tart cherry juice concentrate, or tart cherry extract. The juice or its derivatives are typically mixed with gelatin and boiled with a sweetener then left to set in the refrigerator. You can make this at home!
Manufacturing companies tend to add more ingredients to the gummies than the DIY versions. As mentioned above, it is important to consider that the heating process naturally degrades nutrients in the juice. Expect less concentration of nutrients than whole fruit or cold-pressed juice.
Tart Cherry Powder
The tart cherry powder is made from whole freeze-dried cherries and ground into a fine powder. As always, the integrity of the company and its processes make the most difference. Quality and retaining beneficial nutrients are key.
If the company uses additives or chemicals in its product formulas or processing, it naturally harms the quality of the product.
When choosing tart cherry powder, it is best to research the company and its manufacturing practices. Choose organic powder without additives in order to gain the most benefit.
Some companies use just the skins and pulp of the cherries to turn into powder and others use the whole cherry. When juicing for concentrate and non-concentrate, the whole fruit is used.
The powder can be added to water, juice, yogurt, smoothies, or oatmeal as a superfood boost.
Tart Cherry Capsules
Just as it sounds, the capsule form is simply tart cherry powder encapsulated. Using caps instead of powder is convenient for those who are on the go and don't have a problem swallowing pills.
Similar to all other products, check the ingredients label and company's background for the best quality product.
How to Choose
Depending on the quality of the company and its manufacturing processes, the nutritional differences between tart cherry juice vs capsules or powder are slight.
Studies have shown that organic tart cherry juice retains the highest concentration of nutrients.
However, when done correctly, the powder and capsule forms and comparable in health benefits. In this respect, choosing a product form comes down to what works best for you.
If you are on the go and like the convenience of capsules, go ahead! Or, if swallowing pills is not your thing, consider the powder.
If you have the ability and taste for tart cherry juice, make room in your fridge and grab the best one you can find.
In any case, we hope that you enjoy the multitude of health benefits coming your way when consuming this potent superfood.
Products to Consider
Smart Juice Organic Tart Ch...Shop on Amazon
Country Spoon 100% Tart Che...Shop on Amazon
powbab Dried Tart Cherries ...Shop on Amazon
FAQ
You may notice the benefits right away, or within 1-2 hours after consumption with a relaxed feeling and relief from symptoms.
In order to help with chronic conditions or symptoms, it may take 6-8 weeks of daily use in order to show measurable improvement. It takes time for the body to begin healing itself once the nutrients are absorbed and build a level in the body.
Before starting a healthcare regimen, be sure to consult your doctor about dosing and whether this is the right supplement for you.
With juice, it is usually recommended to drink 8 ounces of juice, 1-2 times a day.
For powder or capsules, consult the back of the package and your healthcare provider for specifics. Some companies' recommended dosage is one cap 1-2 times daily.
Those who have had an allergic reaction to tart cherries or any ingredients in its product should not consume them. Those with low blood pressure, blood clotting disorders, kidney or liver disease, diabetes, or any other chronic health condition should consult their doctor first.
* As mentioned above, anyone with a medical condition or health concerns should consult a licensed healthcare professional. This article is for informational purposes only.
Final Thoughts
We hope you've enjoyed this post about one of nature's greatest antioxidant powerhouses, its benefits, uses, and supplement forms.
Tart cherry juice and its powder is an incredibly healthy supplement that is a wonderful addition to a healthy diet and lifestyle.
Have you tried Tart Cherry? How has it helped you? Let us know in the comments below!
Be well,
Natalie
Jessica says
I look for tart cherry in my kids nighttime cough syrups - I didn’t know they had gummies! I’ll have to check out something to replace our melatonin!
Natalie Perry says
tart cherries are a great replacement for melatonin gummies!
amias yusuf says
wow this is very educative.
Katherine McLee says
I hadn't even heard of tart cherries until fairly recently! I feel they are definitely something most people could benefit from taking though! Thank you for sharing all the benefits!
Natalie Perry says
You are welcome!
Katie says
This is so interesting. I have never thought about cheery juice being so beneficial especially for recovery of exclude and dealing with free radicals.
Natalie Perry says
It’s an incredible superfood!
Melissa says
I’d never heard of tart cherries before! You’ve convinced me to try it. Those benefits are amazing. Thanks for sharing this info!
Natalie Perry says
Excellent! Let us know how they work for you 🙂
Whitney Stewart says
This was so interesting! I used to eat cherries quite often when I was younger, but I stopped after awhile for some reason. I may have to get back into it now! Thanks so much for sharing! I love learning about the natural health benefits from food!
Natalie Perry says
Wonderful!