The perfect pick-me-up you’ll love too…tart cherries! Not only are these gorgeous, deep red beauties beautiful to look at, they’re also packed with beneficial nutrients that support your health goals from the inside out (1). Whether you enjoy them dried, frozen, or as a juice, tart cherries are an easy (and delicious) way to give your body a little extra TLC.
From its role in reducing inflammation to supporting sleep health, there’s a benefit this superfood offers that we’re sure will pique your interest (2,3,4). Scientifically proven and a favorite among our nutritionists, tart cherries punch above their weight when it comes to everyday wellness.
Read on to find out why our nutritionists love tart cherries and how they, too, can 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 popular summer staple at markets across the country (5). These are sweet cherries. When you take a bite, they taste like candy. They are juicy, refreshing and undeniably delicious (5). But there is another type of cherry worth getting to know: sour cherries. These beauties are a brighter, richer red and contain less sugar than their sweet counterparts (5). And while they may be spicier, don’t let that fool you. Tart cherries contain a stronger amount of phytochemicals that give them the outstanding health benefits we have come to know and love (5).
What makes sour cherries so special? From supporting inflammation to increasing sleep, they’ve earned their superfood status for good reason (2,3,4). Here’s why.
1. They’re full of antioxidants – they help reduce inflammation
Tart cherries have earned their superfood status for one important reason: their antioxidant power. They are packed with all kinds of good substances, such as anthocyanins, polyphenols, vitamins, beta-carotene, ellagic acid and chlorogenic acid (1). Think of these compounds as your body’s little cleaning 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 reduce inflammation, making these vibrant little fruits a top choice for anyone looking to support their overall health (2).
2. They are a natural boost for better sleep
Are you having a hard time logging enough Zzz’s? You are definitely not alone. Have you ever tried sipping tart cherry juice before bed? If not, consider this your invitation to make that “Sleepy Girl” mocktail you’ve been seeing on social media. Tart cherries naturally contain melatonin, the hormone that regulates your sleep-wake cycle (3). And science backs it up: Studies show that people who drank tart cherry juice had better sleep than those who didn’t drink it (3).
The positive side? It won’t hurt to try some tart cherry juice! Just make sure to log it in your MyFitnessPal app to account for the approximately 80 calories in a 4-ounce serving (6). Sweet dreams.
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3. They can help with recovery after hard workouts
Sore muscles after a hard workout? A tart cherry supplement might help (7). Research shows that adding tart cherries to your recovery routine can reduce muscle soreness and support a return to strength and performance (7). Some studies even suggest benefits for jump height and sprint performance (7). Plus, tart cherries can help lower certain inflammatory markers in the body, making them a natural little boost for post-workout recovery (2,7).
4. They support heart health
Heart disease is the leading cause of death among adults in the U.S., so supporting your heart through diet is always a smart decision (8). Sour cherries are a star here. Research shows that adding tart cherry juice to the diet of older adults may help lower systolic blood pressure and lower LDL (“bad”) cholesterol (4). Thanks to their antioxidant-rich profile, these vibrant cherries are an easy and delicious way to give your heart some love.
How to add tart cherries to your meals
Sour cherries are studied in many forms, e.g. B. as a whole, as a juice, as a powder, as an extract or as a dietary supplement. In everyday life, you will most likely enjoy them whole, dried, or as juice unless you follow a plan with a nutritionist or healthcare professional.
Here are some easy ways to add tart cherries to your dish Meal plan routine (Just choose plain varieties with no added sugar!):
- Smoothies: Have frozen tart cherries on hand. Blend into smoothies for antioxidants and a hint of red. They go wonderfully with chocolate – try cocoa or chocolate protein powder.
- Overnight oats & chia pudding: Add frozen cherries to your oatmeal or chia pudding to add color, flavor, and antioxidants.
- Dressings & Sauces: Sour cherry juice adds a spicy note to dressings and sauces. Experiment by mixing it into your favorite recipes!
Conclusion
“Tart cherries are not only delicious, they are a nutritional powerhouse,” says MyFitnessPal nutritionist Emily Sullivan. These bright red fruits are packed with antioxidants, naturally contain melatonin, and support everything from inflammation to exercise recovery to heart health. They’re an easy 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, delicious, and science-based. Are you ready to make tart cherries a part of your routine? Log your portions MyFitnessPal to track calories, nutrients and all the benefits these happy little fruits bring to your day.
The post Love at First Bite: The Science Behind the Benefits of Tart Cherries appeared first MyFitnessPal Blog.
