Tart cherry, also known as sour, baking or red cherry, is often overshadowed by consumers. The reason is many people are looking to enjoy fresh cherries as a snack. Most grocery stores and farmer markets usually only offer the sweet cherry, also known as the purple or snacking cherry. Check out this post about the difference between sweet cherries and tart cherries.
Even through the purple fruit offers a sweeter taste when eating fresh, the tart cherry is an excellent choice for eating fresh, dried, juiced, or as a supplement, tart cherry has much to offer.
In this blog post, we’ll dive into the health benefits, nutritional profile, and popular uses of tart cherry, making a case for why it deserves a place in your daily diet.
What Is Tart Cherry?
Tart cherry (Prunus cerasus) is a variety of cherry that is bright red in color and has a tangy flavor. The most popular tart cherry variety in North America is Montmorency. While many individuals may not eat the fresh tart cherry, often due to its tartness, it is widely used in baking, beverages, juicing and supplements.
Nutritional Profile of Tart Cherry
Tart cherry is rich in essential nutrients and powerful plant compounds. Here’s the cherry nutritional information:
- Antioxidants: Tart cherry contains anthocyanins, the compounds responsible for its deep red color. These anthocyanins have potent antioxidant properties that help protect the body from oxidative stress.
- Vitamin C: This vitamin is vital for a healthy immune system and skin health, and tart cherry is a great natural source.
- Fiber: Tart cherry provides a good amount of dietary fiber, promoting healthy digestion.
- Potassium: A key mineral that helps regulate blood pressure and fluid balance in the body.
- Melatonin: Tart cherry is one of the few natural sources of melatonin, a hormone that helps regulate sleep cycles.
The Nutritional Powerhouse Disguised as a Tiny Fruit
USDA Nutritional Information for Dried Cherries - 1/4 Cup Serving
| Nutrient | Amount |
|---|---|
| Calories | 133 kcal |
| Protein | 0.5 g |
| Total Fat | 0.29 g |
| Saturated Fat | 0.05 g |
| Carbohydrates | 32.2 g |
| Sugars | 26.9 g |
| Fiber | 5 g |
| Sodium | 5.2 mg |
| Vitamin C | 7.72 mg |
| Vitamin A | 1987 IU |
| Calcium | 15 mg |
| Iron | 1.7 mg |
| Potassium | 150 mg |
| Magnesium | 8.8 mg |
| Phosphorus | 14.4 mg |
Health Benefits of Tart Cherry
Due to its impressive nutritional profile, tart cherry offers a range of health benefits:
1. Improved Sleep Quality
Tart cherry is famous for its natural melatonin content. Research shows that drinking tart cherry juice can improve sleep quality and duration, especially for people who struggle with insomnia or irregular sleep patterns. If you’re looking for a natural way to improve your sleep, a glass of tart cherry juice before bed may be a great option.
2. Anti-Inflammatory and Pain Relief
The anthocyanins in tart cherry possess powerful anti-inflammatory properties. This makes tart cherry an effective natural remedy for managing arthritis, gout, and other inflammatory conditions. Regular consumption of tart cherry juice or supplements can also reduce muscle soreness and joint pain, which is why many athletes turn to tart cherry for recovery.
3. Exercise Recovery
Research suggests drinking tart cherry juice after workouts has been linked to less muscle soreness and faster recovery times. It is an excellent choice for post-workout recovery.
4. Immune System Boost
The high levels of antioxidants and vitamin C in tart cherry contribute to a stronger immune system. A daily glass of tart cherry juice can maintain strong immune defenses.
Culinary Uses for Tart Cherry
Beyond its health benefits, tart cherry is incredibly versatile in the kitchen. Check out these simple few ways to incorporate it into your meals:
- Tart Cherry Juice: Drinking a glass of 100% pure tart cherry juice daily is one of the simplest ways to enjoy the health benefits of this ruby-red super fruit. Look for juice with no added sugars for the most healthful option.
- Baking: Use dried or frozen tart cherries in pies, tarts, or muffins for a flavorful twist.
- Smoothies: Add and ounce of tart cherry concentrate or fresh tart cherries to your morning smoothie for an antioxidant boost.
- Snacks: Dried tart cherries make a tasty, antioxidant-rich snack, or mix them with nuts for a homemade trail mix.
- Sauces and Chutneys: Tart cherry makes a great base for savory sauces that pair well with poultry or pork.
Tart Cherry Supplements
For those looking lower their sugar intake may want to consider the tart cherry capsule as a convenient alternative. Tart cherry capsules or powders deliver concentrated doses of the fruit’s beneficial compounds, without the need to consume large amounts of fresh or dried cherries. Since you're getting the whole fruit, including the skin, pulp and juice of the fruit in the supplements, the cherry supplement can be particularly helpful for those with joint pain, inflammation, or sleep issues.
Why Choose the Montmorency Tart Cherry?
The Montmorency cherry is known for its particularly high levels of anthocyanins and melatonin. It’s often regarded as the best option when it comes to tart cherry supplements and juices. The majority of the published research on the health benefits of tart cherry use Montmorency cherries at the variety. This reinforces them as a trusted choice and researched choice.
Conclusion
Th tart cherry offers a variety of health benefits including a better night's sleep, reduced joint pain to improved muscle recovery after exercise. So it doesn't matter if you drink a glass of 100% pure tart cherry juice, bake with it, or take a supplement, adding the tart cherry to your diet is a simple yet effective way to support overall wellness. So, the next time you’re searching for a natural health remedy or a delicious new ingredient, give tart cherry a try—it might just become your new favorite superfruit!
For those interested in high-quality tart cherry products, check out our Fruit Advantage Tart Cherry Capsules and explore the natural benefits of tart cherry today.
