The perfect pick-me-up that will love you back… tart cherries! These gorgeous, deep red beauties aren’t just lovely to look at, they’re also loaded with great nutrients that support your health goals from the inside out (1). Whether you enjoy them dried, frozen or as juice, tart cherries are a simple (and delicious) way to show your body a little extra care.
From their role in lowering inflammation to supporting sleep health, there’s one benefit this superfood provides that we’re sure will pique your interest (2,3,4). Research-backed and a favorite among our dietitians, tart cherries punch way above their weight when it comes to everyday wellness.
Read on for the reasons our dietitians love tart cherries and how they can also support your health long after the Valentine’s chocolate is gone.
What are tart cherries and what makes them a functional food?
Dark, deep red cherries are a well-known summertime staple in markets across the country (5). It’s sweet cherries. One bite, they taste like candy. They are juicy, refreshing and undeniably delicious (5). But there’s another cherry variety worth getting to know: tart (or sour) cherries. These beauties are a brighter, more vibrant red and contain less sugar than their sweet counterparts (5). And while they may be sharper, don’t let that fool you. Tart cherries pack a more powerful punch of phytochemicals that give them the amazing health benefits we’ve come to know and love (5).
So what makes tart cherries so special? From inflammation support to logging more sleep, they’ve earned their superfood status for good reason (2,3,4). Here’s why.
1. They are full of antioxidants – help lower inflammation
Tart cherries have earned their superfood status for one big reason: their antioxidant power. They’re packed with all sorts of good stuff, like anthocyanins, polyphenols, vitamins, beta-carotene, ellagic acid and chlorogenic acid (1). Think of these compounds as your body’s little cleanup crew, kicking out free radicals (those pesky troublemakers that can build up over time and cause inflammation) (2).
Research shows that adding tart cherry juice to your diet can help lower inflammation, making these lively little fruits a top choice for anyone looking to support overall health (2).
2. They are a natural boost for better sleep
Struggling to log enough zzz’s? You are certainly not alone. Have you tried sipping tart cherry juice before bed? If not, consider this your invitation to whip up that “sleepy girl” mocktail you’ve been seeing floating around social media. Tart cherries naturally contain melatonin, the hormone that helps regulate your sleep-wake cycle (3). And the science backs it up: studies show that people who drank tart cherry juice experienced better sleep than those who didn’t (3).
The bright side? It can’t hurt to try some tart cherry juice! Just be sure to log it in your MyFitnessPal app to account for the ~80 calories in a 4-oz serving (6). Sweet dreams.
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3. They can help with recovery after hard training
Sore muscles after a hard workout? Supplementing with tart cherries may help (7). Research shows that adding tart cherries to your recovery routine can reduce muscle soreness and support the return of strength and power (7). Some studies even suggest benefits for jump height and sprint performance (7). In addition, tart cherries can help lower certain markers of inflammation in the body, making them a natural little boost to post-workout recovery (2,7).
4. They support heart health
Heart disease is the leading cause of death for adults in the United States, so supporting your heart through what you eat is always a smart move (8). Cherries are a star player here. Research shows that adding tart cherry juice to older adults’ diets can help lower systolic blood pressure and reduce LDL (“bad”) cholesterol (4). Thanks to their antioxidant-rich profile, these vibrant cherries are a simple, tasty way to give your heart some love.
How to add tart cherries to your meals
Tart cherries are studied in many forms, such as whole, juice, powder, extract or supplement. On a daily basis, you will most likely enjoy them whole, dried or as juice, unless you are following a plan with a dietician or healthcare professional.
Here are some simple ways to add tart cherries to your meal plan routine (just choose regular varieties with no added sugar!):
- Smoothies: Have frozen tart cherries on hand. Blend into smoothies for antioxidants and a bit of red. They pair beautifully with chocolate – try cocoa or chocolate protein powder.
- Overnight Oats & Chia Pudding: Toss frozen cherries into your oat or chia pudding for color, flavor and antioxidants.
- Dressings and sauces: Tart cherry juice adds a tangy twist to dressings and sauces. Experiment by mixing it into your favorite recipes!
Bottom line
“Turkey cherries aren’t just delicious, they’re a true nutritional powerhouse,” says MyFitnessPal dietitian Emily Sullivan. Packed with antioxidants that naturally contain melatonin and support everything from inflammation to exercise recovery and heart health, these vibrant red fruits are a simple way to give your body a little extra love (1-7). Whether you enjoy them fresh, frozen, dried or as juice, incorporating tart cherries into your meals and snacks is easy, tasty and scientifically backed. Are you ready to make tart cherries a part of your routine? Log your servings in MyFitnessPal to track calories, nutrients and all the benefits these cheerful little fruits bring to your day.
The post Love at First Bite: The Science Behind Tart Cherry Benefits appeared first on MyFitnessPal Blog.