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Tart Cherry Juice and Sleep: Separating Fact from Fiction

Cherry Juice for Sleep
Cherry Juice

As we search for better sleep solutions, it’s easy to get lost in a sea of information and advice. But there is one natural remedy that has gained attention in recent years: tart cherry juice. According to some studies, consuming tart cherry juice may help improve the quality and duration of sleep. However, with so many products on the market, it’s important to separate fact from fiction.

The Science Behind Tart Cherry Juice and Sleep

Tart cherries are a rich source of melatonin, a hormone that regulates sleep-wake cycles. Melatonin is naturally produced in the body, but levels can be disrupted by factors such as stress, caffeine, and exposure to light. By consuming tart cherry juice, which contains melatonin, some people may be able to regulate their sleep-wake cycles and improve their overall sleep quality.

One study, published in the Journal of Medicinal Food, found that consuming tart cherry juice twice a day for two weeks increased sleep time by an average of 84 minutes per night in participants with insomnia. Another study, published in the European Journal of Nutrition, found that consuming tart cherry juice improved sleep quality in older adults.

However, it’s important to note that not all studies have found a significant improvement in sleep with tart cherry juice consumption. More research is needed to determine the effectiveness of tart cherry juice as a sleep aid and to identify the optimal dose and timing.

Choosing the Right Tart Cherry Juice

Not all tart cherry juice products are created equal. Some brands may contain added sugars or other additives, which can negate any potential sleep benefits. It’s important to choose a tart cherry juice that is 100% pure and unsweetened.

Additionally, it’s important to consider the concentration of melatonin in the tart cherry juice. While there is no standard dose of melatonin for sleep, most studies have used doses ranging from 0.1 to 10 mg. Tart cherry juice typically contains less than 0.1 mg of melatonin per serving, so it may be necessary to drink multiple servings to achieve a therapeutic dose.

Potential Risks and Side Effects

While tart cherry juice is generally considered safe for most people, there are some potential risks and side effects to be aware of. Some people may experience gastrointestinal discomfort, such as bloating or diarrhea, after consuming tart cherry juice. Additionally, tart cherry juice may interact with certain medications, such as blood thinners and medications for high blood pressure.

It’s important to talk to a healthcare provider before starting to consume tart cherry juice or any other new sleep aid. They can help determine if it’s safe for an individual’s specific health situation.

Other Sleep-Friendly Foods and Lifestyle Changes

While tart cherry juice may be a helpful addition to a sleep-promoting diet, it’s important to remember that no single food or drink can guarantee better sleep on its own. A balanced diet that includes a variety of nutrient-rich foods, such as whole grains, lean proteins, fruits, and vegetables, can help promote overall health and wellness, including better sleep.

Additionally, lifestyle changes such as establishing a regular sleep schedule, limiting caffeine and alcohol intake, and reducing screen time before bed can also contribute to better sleep.


While tart cherry juice may hold promise as a natural sleep aid, more research is needed to determine its effectiveness and the optimal dose. Choosing a 100% pure and unsweetened product, as well as talking to a healthcare provider before starting to consume tart cherry juice, can help minimize potential risks and side effects.

Ultimately, achieving better sleep requires a multifaceted approach that includes a healthy diet, regular exercise, and good sleep habits. Tart cherry juice may be one tool in this toolkit, but it’s not a magic cure-all.

Cherry Juice

Here are some scientific publications that support the potential benefits of tart cherry juice for sleep:

  1. Pigeon, W. R., Carr, M., Gorman, C., & Perlis, M. L. (2010). Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. Journal of medicinal food, 13(3), 579-583.

  2. Howatson, G., Bell, P. G., Tallent, J., Middleton, B., McHugh, M. P., & Ellis, J. (2012). Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European journal of nutrition, 51(8), 909-916.

  3. Losso, J. N., Finley, J. W., Karki, N., Liu, A. G., Prudente, A., Tipton, R., … & Greenway, F. L. (2018). Pilot study of the tart cherry juice for the treatment of insomnia and investigation of mechanisms. American Journal of Therapeutics, 25(2), e194-e201.

  4. Centers for Disease Control and Prevention. (2021). Sleep and Sleep Disorders. Retrieved from https://www.cdc.gov/sleep/data_statistics.html.

These publications provide evidence for the potential benefits of tart cherry juice for sleep and the importance of continued research to fully understand the optimal dose and timing of consumption.

Our Top Picks for Tart Cherry Juice Brands

There are several brands of tart cherry juice available on the market, ranging in price and quality. It’s important to choose a product that is 100% pure and unsweetened to maximize potential sleep benefits.

One popular brand is Lakewood Organic Tart Cherry Juice, which is USDA certified organic and contains no added sugars or preservatives. A 32-ounce bottle typically costs around $10.

Another option is Country Spoon Montmorency Tart Cherry Juice, which is also 100% pure and unsweetened. A 32-ounce bottle of this brand typically costs around $20.

For those looking for a more budget-friendly option, Knudsen Just Tart Cherry Juice is a good choice. While it does contain a small amount of added sugar, it is still 100% juice and contains no preservatives. A 32-ounce bottle typically costs around $6.

Other brands include Dynamic Health Organic Tart Cherry Juice Concentrate, Cheribundi Tart Cherry Juice, and FruitFast Tart Cherry Juice Concentrate.

Cherry Juice for Gout

  • Limited evidence: While there’s some evidence suggesting cherry juice might help manage gout symptoms, the research is not conclusive. It’s important to understand that cherry juice is not a cure for gout.
  • Medication is tailored: Gout medications are specifically designed to lower uric acid levels in your body, which is the root cause of gout attacks. Cherry juice has not been proven to have the same potent effect.
  • Potential side effects: Even natural products like cherry juice can have side effects or interactions with other medications. It’s crucial to discuss its use with your doctor.
  • Disease progression: Untreated or improperly managed gout can lead to serious complications like joint damage and kidney problems. Prescribed medications are proven to reduce the risk of these complications.


  • Continue prescribed medication: Never stop taking your gout medication without your doctor’s explicit instructions.
  • Talk to your doctor about cherry juice: Ask them if incorporating cherry juice into your diet, alongside medication, could be beneficial in your specific case. They can provide the best advice based on your health history and current treatment plan.

While cherry juice cannot replace prescribed gout medication, it might have a complementary role in managing the condition. Here’s how:

  • Anti-inflammatory properties: Cherries, especially tart cherries, contain anthocyanins, which are natural compounds with anti-inflammatory effects. This might help reduce the pain and swelling associated with gout flare-ups.
  • Uric acid reduction: Some studies suggest that cherry juice could potentially contribute to lowering uric acid levels, the primary culprit behind gout. However, the effect is likely milder compared to prescribed medication.
  • Antioxidant boost: Cherries are packed with antioxidants, which help fight harmful substances in the body that can exacerbate inflammation.

How to incorporate cherry juice:

  • Talk to your doctor: Discuss whether cherry juice is a safe and potentially helpful addition to your gout management plan. They can advise you on any potential interactions with your medications.
  • Form: You can consume tart cherry juice, cherry extract, or fresh cherries.
  • Dosage: While there’s no standardized dosage, studies often use the equivalent of about 8 ounces of tart cherry juice concentrate or 1-2 servings of fresh cherries daily.
  • Moderation: Even natural fruit juices contain sugar. Opt for unsweetened tart cherry juice whenever possible, and consume it in moderation.
tart cherry juice

Here are some important lifestyle changes that can help improve gout symptoms and reduce the frequency of flare-ups:

Dietary Changes

  • Limit purine-rich foods: Purines are broken down into uric acid. Foods high in purines include:
    • Organ meats (liver, kidney, sweetbreads)
    • Red meat (beef, lamb, pork)
    • Some seafood (anchovies, sardines, shellfish)
    • Alcohol, especially beer
  • Hydrate well: Drink plenty of water to help your kidneys flush out uric acid. Aim for at least 8 glasses of fluids daily.
  • Increase low-fat dairy: Studies suggest low-fat dairy products may help reduce uric acid levels.
  • Cherries: Both tart cherries and cherry juice might offer a modest benefit thanks to their anti-inflammatory properties.
  • Limit sugary drinks: Fructose-sweetened beverages have been linked to increased uric acid levels.

Weight Management

  • Maintain healthy weight: Obesity increases the risk of gout. If you’re overweight, gradual weight loss can help lower uric acid levels.
  • Avoid crash diets: Rapid weight loss can temporarily increase uric acid levels and trigger a flare-up.

Other Factors

  • Exercise regularly: Aim for moderate-intensity physical activity most days of the week. Exercise helps with weight management and overall health.
  • Manage stress: Stress can be a trigger for some people. Find healthy stress management techniques that work for you.
  • Protect your joints: During a flare, rest the affected joint and apply ice to reduce inflammation

While cherry juice is generally safe for most people, there are potential side effects to consider, especially if you consume it in large quantities:

  • Gastrointestinal issues: The high fiber content of cherry juice can lead to:
    • Diarrhea
    • Gas
    • Bloating
    • Stomach cramps
  • Fructose content: Cherry juice, like most fruit juices, contains fructose. Excessive fructose intake can be problematic for people with diabetes or those at risk, as it can raise blood sugar levels.
  • Medication interactions: Cherry juice may potentially interact with certain medications, including blood thinners, some antibiotics, and corticosteroids. Always consult with your doctor before using cherry juice if you’re currently on medication.
  • Allergic reactions: While uncommon, some individuals may be allergic to cherries.

How to minimize side effects

  • Moderation: Stick to moderate amounts of cherry juice (around 8 ounces of tart cherry juice concentrate or 1-2 servings of fresh cherries daily).
  • Opt for unsweetened: Choose unsweetened cherry juice whenever possible to control sugar intake.
Cherry Juice Gout

Here’s how cherry juice consumption might affect uric acid levels and inflammation in individuals with gout:

Potential Effects on Uric Acid Levels

  • Uric acid reduction: While not as potent as prescribed medications, some studies suggest that cherry juice could have a mild uric acid-lowering effect. This could be due to the presence of certain compounds in cherries that might encourage uric acid excretion through the kidneys.
  • Limited evidence: It’s important to note that the effect of cherry juice on uric acid levels is not fully conclusive. More robust research is needed to determine the extent of any potential impact.

Potential Effects on Inflammation

  • Anti-inflammatory compounds: Cherries, particularly tart cherries, are rich in anthocyanins, which are natural antioxidants and anti-inflammatory compounds. These compounds might help reduce the inflammation associated with gout flare-ups.
  • Potential for pain reduction: Research suggests that cherry consumption might lead to reduced pain and potentially fewer flare-ups due to its anti-inflammatory effect.

Important Considerations:

  • Not a cure: Cherry juice is unlikely to be a definitive cure for gout. Its potential effects on uric acid levels are likely milder than medication specifically designed to target uric acid reduction.
  • Complementary treatment: Cherry juice could potentially play a complementary role in gout management, alongside prescribed medications and lifestyle changes.
  • Further research needed: While initial studies show promising results, larger and more comprehensive studies are needed to fully understand the impact of cherry juice on uric acid and inflammation in individuals with gout.

The role of cherry juice in treating active gout flare-ups is less clear-cut. Here’s what we know:

  • Potential anti-inflammatory effects: The anthocyanins in cherries have anti-inflammatory properties. This could theoretically help reduce the pain and swelling associated with a gout flare-up. However, the research on the direct effects during a flare-up is limited.
  • Inconclusive evidence: While there is some suggestion that cherry juice might help prevent flare-ups, its effectiveness in actively treating ongoing flare-ups remains less established.
  • Not a replacement for medication: Gout flare-ups often require specific medication prescribed by your doctor to effectively manage the inflammation and pain. Cherry juice should not be considered a replacement for prescribed treatment during a flare.

How it might work (theoretical):

  • Anti-inflammatory effects: The anti-inflammatory properties of cherry juice could potentially lessen the severity of inflammation caused by uric acid crystals during a flare-up.
  • Uric acid reduction: While the effect might be mild, some studies suggest cherry juice could play a role in lowering uric acid levels, thus potentially contributing to reducing the triggers of a flare-up
CHerry Juice Shopping

Here’s a variety of easy ways to incorporate cherries into your diet:

Fresh Cherries:

  • Snack time: Enjoy them as a fresh, satisfying, and healthy snack straight out of the bag.
  • Salads: Add pitted sweet or tart cherries to salads for a burst of color, sweetness, and a delightful texture.
  • Yogurt and oatmeal: Top your yogurt, oatmeal, or cereal with fresh cherries for a boost of flavor and nutrients.

Cherry Juice & Concentrates:

  • Straight up: Drink 8 ounces of tart cherry juice concentrate daily, or a similar amount diluted in water.
  • Smoothies: Add cherry juice or concentrate to your favorite smoothie recipes for an antioxidant punch.
  • Popsicles: Mix cherry juice with other fruit juices and freeze into popsicles for a healthy and refreshing summer treat.

Dried Cherries:

  • Trail mix: Add dried cherries to your homemade trail mix along with nuts and seeds.
  • Baking: Incorporate dried cherries into muffins, cookies, or bread for a sweet and tart flavor.
  • Salads: Toss a handful of dried cherries into salads for a touch of chewy sweetness.

Other ideas:

  • Cherry salsa: Make a fresh cherry salsa with chopped cherries, red onion, cilantro, and a squeeze of lime juice as a delicious dip or topping for grilled fish or chicken.
  • Cherry sauce: Create a sweet-tart cherry sauce to serve over ice cream, desserts, or even pancakes.
Cherry Dreams

There’s some evidence suggesting that cherries, especially tart cherries, might have a positive effect on sleep quality. Here’s why:

  • Natural source of melatonin: Melatonin is a hormone produced by your body that plays a crucial role in regulating your sleep-wake cycle. Tart cherries contain a small amount of melatonin, which could potentially contribute to better sleep.
  • Tryptophan content: Cherries also contain tryptophan, an amino acid that helps your body produce melatonin.
  • Anti-inflammatory properties: The anthocyanins in cherries have antioxidant and anti-inflammatory effects. Inflammation can interfere with sleep, so reducing it could promote better sleep quality.

Research findings:

  • Studies have shown that consuming tart cherry juice can lead to increased melatonin levels, longer sleep duration, and improved sleep quality.
  • Although more research is always beneficial, the results so far indicate a potential benefit of cherries in promoting better sleep.

brand will be available in your specific area:

    • Lakewood Organic: Known for their pure, organic tart cherry juice.
      Image of Lakewood Organic cherry juice
  • Dynamic Health: Offers a variety of tart cherry juice products, including concentrates and blends.
    Image of Dynamic Health cherry juice
  • Cheribundi: Focus on tart cherry juice blends, often marketed towards athletes and promoting recovery benefits
    Image of Cheribundi cherry juice
  • RW Knudsen Family: A well-known brand offering both tart and sweet cherry juice options.
    Image of RW Knudsen Family cherry juice
  • Indian Summer: Specializes in tart cherry juice, frequently highlighting its melatonin content.
    Image of Indian Summer cherry juice

Things to Consider:

  • Availability: What brands are stocked at your local grocery stores or online retailers.
  • Type: Pure tart cherry juice, concentrate, sweetened blends, etc.
  • Organic vs. Conventional: This will impact the price.
Cherry Juice Bowl

Here’s how cherries can potentially benefit heart health:

  • Antioxidants and Anti-inflammatories: Cherries, especially tart cherries, are packed with antioxidants like anthocyanins and flavonoids. These compounds help fight inflammation and oxidative stress, both of which are major contributors to heart disease.
  • Lowering Blood Pressure: Studies suggest that cherry consumption might help lower blood pressure. This is likely due to their potassium content and polyphenol compounds that promote relaxation of blood vessels.
  • Cholesterol Management: Potassium in cherries aids in balancing electrolytes, which can help regulate blood pressure. Additionally, plant sterols found in cherries may contribute to lowering LDL (“bad”) cholesterol levels.
  • Improved Blood Circulation: The antioxidants in cherries might improve blood vessel function and promote better blood circulation, reducing stress on the heart.
Cherry Recipes

Here’s a selection of creative and accessible cherry recipes:

Easy Ideas:

  • Cherry-Almond Overnight Oats: Combine rolled oats, milk (dairy or plant-based), chia seeds, chopped almonds, a touch of maple syrup, and fresh or frozen cherries. Refrigerate overnight for a grab-and-go breakfast.
  • Roasted Cherry & Goat Cheese Salad: Roast pitted cherries in the oven with olive oil, salt, and pepper. Toss them with mixed greens, crumbled goat cheese, toasted nuts (like pecans or walnuts), and a balsamic vinaigrette.
  • Cherry Swirl Yogurt Parfait: Layer plain or vanilla yogurt with cherry sauce (store-bought or simmer fresh/frozen cherries with a bit of honey or maple syrup) and granola.

Slightly More Involved (But Still Accessible):

  • Cherry Salsa: Dice fresh cherries, combine with red onion, cilantro, jalapeño (optional), lime juice, and salt. Perfect for chips, grilled chicken, or fish tacos.
  • Cherry-Balsamic Glazed Chicken: Sear chicken breasts and simmer in a mixture of balsamic vinegar, cherry juice or cherry preserves, and a touch of Dijon mustard.
  • Cherry Clafoutis: A classic, custardy French dessert. Pitted cherries are baked in a simple batter – easy to find recipes online!


  • Homemade Cherry Popsicles: Blend cherry juice with plain yogurt and a bit of honey. Freeze in popsicle molds.
  • Cherry Smoothies: Blend frozen cherries with banana, yogurt, and a splash of milk for a refreshing drink.


  • Sweet vs. Tart: Adjust sweetness in recipes based on your cherry type.
  • Fresh vs. Frozen: Many recipes work with either – frozen is often more budget-friendly.
  • Dried Cherries: Use these in baking, trail mix, or salads when fresh cherries are out of season.
Cherries Exercise

Here’s how cherries, especially tart cherries, might help boost exercise recovery in athletes:

Anti-inflammatory Effects:

  • Anthocyanins: These natural compounds found in cherries have powerful anti-inflammatory properties. They help reduce inflammation caused by strenuous exercise, which can lead to muscle soreness and damage.
  • Reduced muscle soreness: Studies suggest that consuming cherry juice before and after intense workouts might lead to decreased post-workout muscle pain and faster recovery of muscle function.

Antioxidant Power:

  • Fighting oxidative stress: Intense exercise generates oxidative stress, which can contribute to muscle damage and fatigue. The antioxidants in cherries help neutralize harmful free radicals and support the body’s natural repair processes.

Other Potential Benefits:

  • Improved sleep: Some research indicates cherries might help improve sleep quality due to their melatonin content. Proper rest is vital for muscle recovery and overall athletic performance.
  • Reduced muscle damage markers: Studies suggest that cherry consumption can lead to lower levels of certain markers linked to exercise-induced muscle damage.

Ways to include cherries for recovery:

  • Tart cherry juice: Drink tart cherry juice concentrate or diluted juice before, during (mixed in water), and after workouts.
  • Cherry concentrates or supplements: These offer convenience and a concentrated dose of beneficial cherry compounds.
  • Whole cherries: Fresh or frozen cherries are a tasty and healthy snack option.

Here’s a table outlining how antioxidant content can vary across different forms of cherries, along with some explanations:

Form of CherryAntioxidant ContentNotes
Fresh, Tart CherriesHighestThe baseline, contain the full array of antioxidants without processing.
Frozen, Tart CherriesVery HighFlash-freezing preserves most of the antioxidants very well.
Tart Cherry Juice (unsweetened)HighContains a concentrated amount of antioxidants, although some may be lost during processing.
Dried CherriesModerateHave antioxidants, but concentration may be lower due to the drying process. Can have added sugar, reducing antioxidant benefits.
Sweetened Cherry JuiceLowerSweetening dilutes antioxidant content, some may be lost in processing.

Important Considerations:

  • Type of Cherry: Tart cherries generally have a higher antioxidant content than sweet cherries.
  • Processing: Methods like juicing and drying can impact antioxidant levels. Opting for unsweetened juices and dried cherries without added sugar helps preserve more antioxidant benefits.
  • Serving Size: A larger serving of dried cherries might offer a similar antioxidant boost as a smaller serving of fresh cherries.
Mice eating cherries

Findings from an animal study investigating how tart cherry powder affects weight, belly fat, and blood cholesterol, along with some important considerations:

Key Observations from the Study:

  • Reduced body weight and fat: Rats fed a high-fat diet supplemented with tart cherry powder gained less weight and had reduced body fat compared to rats without the cherry powder supplementation.
  • Decreased belly fat: Specifically, tart cherry powder supplementation was observed to reduce visceral fat, the harmful type of fat that accumulates around the abdominal organs.
  • Improved cholesterol profile: The cherry-fed rats exhibited lower levels of total cholesterol and LDL (“bad”) cholesterol, along with improved ratios of good vs. bad cholesterol.

Mechanisms Behind the Effect:

  • Anti-inflammatory properties: Tart cherries’ potent anti-inflammatory effects likely play a role in reducing fat accumulation and improving metabolic markers.
  • Antioxidant power: Cherries fight oxidative stress, which is closely linked to obesity and metabolic imbalances.
  • Potential influence on genes: Researchers suggest that cherries might influence the expression of genes linked to fat metabolism.

Studies exploring the potential link between tart cherry juice and blood pressure reduction, without the images:

Key Studies:

  • Northumbria University Study (2016): Researchers found that men with early signs of hypertension experienced a significant reduction in blood pressure after drinking Montmorency tart cherry concentrate diluted in water. This reduction was comparable to reductions seen with some blood pressure medications.

  • Food & Function Study (2018): This study looked at older adults consuming tart cherry juice. It concluded that tart cherry juice could lower systolic blood pressure and LDL cholesterol, both of which are risk factors for heart disease.

  • Nutrients Study (2019): Researchers observed noticeable reductions in systolic blood pressure and LDL cholesterol in older adults who regularly consumed Montmorency tart cherry juice over a 12-week period.

Potential Mechanisms:

  • Potassium content: Tart cherries contain potassium, a mineral that helps regulate blood pressure.
  • Antioxidant and anti-inflammatory effects: The anthocyanins and other antioxidants in cherries can reduce inflammation and improve blood vessel relaxation, both of which can contribute to lower blood pressure.
Cherry Pain

Tart cherry juice might potentially contribute to pain reduction:

Anti-inflammatory Properties:

  • Anthocyanins: The anthocyanins in tart cherries act as powerful anti-inflammatory agents. They can help reduce inflammation associated with various pain conditions, including:
    • Arthritis pain
    • Muscle soreness from exercise
    • Gout flare-ups

Reducing Muscle Damage:

  • Exercise recovery: Studies suggest that tart cherry juice can help reduce muscle damage and inflammation after intense exercise, leading to less pain and soreness.

Antioxidant Activity:

  • Fighting oxidative stress: Oxidative stress can contribute to inflammation and pain. Tart cherry’s antioxidant content helps neutralize harmful free radicals, potentially relieving pain associated with oxidative damage.

Potential Influence on Pain Signaling:

  • Limited evidence: Some research hints that tart cherry juice might influence pain perception pathways in the body, but further work is needed to confirm and understand these mechanisms fully.
Cherry Juice Cancer

Tart cherry juice help protect against cancer

While research into the anti-cancer effects of tart cherry juice is still in its relatively early stages, here’s what we know so far:

Potential Mechanisms:

  • Antioxidants and Anti-inflammatories: Anthocyanins and other compounds in tart cherries have potent antioxidant and anti-inflammatory properties. These actions could help combat processes like oxidative stress and chronic inflammation, which are linked to an increased risk of various cancers.
  • Inhibition of cancer cell growth: Laboratory studies suggest that tart cherry extracts might inhibit the growth and spread of certain cancer cells, including colon, breast, and prostate cancer cells.
  • Promoting cell death in cancer cells: Some studies indicate that cherry compounds might trigger apoptosis (programmed cell death) in cancer cells, helping to eliminate them from the body.

Important Considerations:

  • Primarily lab and animal studies: Most of the evidence supporting tart cherry’s anti-cancer potential comes from lab experiments or animal studies. More research involving human subjects is needed.
  • Not a cure or prevention guarantee: While promising, it’s crucial to remember that tart cherry juice should not be considered a cure for cancer or a guaranteed preventative measure.
  • Complementary approach: If future research confirms the benefits, tart cherry juice might become a valuable complementary tool alongside conventional cancer therapies.

Cherry Juice contains properties that might indirectly support healthy immune function. Here’s how:

Antioxidants & Anti-inflammatories:

  • Fighting oxidative stress: The antioxidants in tart cherries help neutralize harmful free radicals that can damage cells, including immune cells. This supports the immune system’s ability to function effectively.
  • Reducing inflammation: Chronic inflammation can suppress the immune system. Tart cherry’s anti-inflammatory properties might help keep inflammation in check, indirectly supporting healthy immune responses.

Vitamins and Minerals:

  • Vitamin C and Vitamin A: Tart cherries contain small amounts of Vitamin C and Vitamin A, both of which are essential for various immune functions.
  • Trace minerals: Tart cherries also have trace amounts of minerals like copper and zinc, which play smaller roles in supporting the immune system.

Gut Health:

  • Limited evidence: Emerging research suggests some potential for cherry compounds to positively affect gut bacteria, which indirectly influences your immune system. More research is needed to confirm this.
Cherry Chess

Cherry juice might offer potential benefits for brain health

Antioxidant and Anti-inflammatory Power:

  • Protection against oxidative stress: The brain is highly susceptible to oxidative stress, which can contribute to cognitive decline and neurodegenerative diseases. Tart cherry’s potent antioxidants help protect brain cells from harmful free radicals.
  • Reducing inflammation: Chronic inflammation in the brain has been associated with various neurological disorders. The anti-inflammatory effects of tart cherry juice could be neuroprotective.

Improved Blood Flow:

  • Better brain function: The antioxidants in tart cherry juice might improve blood vessel function and blood flow to the brain, potentially enhancing cognitive function.

Potential Cognitive Benefits:

  • Memory and cognition: Some small studies in older adults suggest that tart cherry consumption might improve certain aspects of memory and cognitive performance.
  • Neurodegenerative diseases: Limited cell and animal studies hint at a potential protective effect against diseases like Alzheimer’s and Parkinson’s, but more research in humans is needed.

Other Mechanisms:

  • Sleep support: Tart cherries’ natural melatonin content may promote better sleep, which is indirectly beneficial for brain health.
bottled cherries

Avoid Cherry Juice with Red 40 food dye, and bladder cancer risk


  • Industrial Chemical: Benzidine is a synthetic organic compound once used in the manufacturing of dyes and rubber products.
  • Known Carcinogen: It’s classified as a Group 1 carcinogen by the International Agency for Research on Cancer (IARC), meaning there’s sufficient evidence of its cancer-causing potential in humans.
  • Exposure Risks: Occupational exposure in industries that used benzidine has been strongly linked to an increased risk of bladder cancer.

Red 40 Food Dye:

  • Synthetic Dye: Red 40 is a widely used synthetic food dye approved by the FDA for consumption in the US.
  • No Benzidine: Importantly, Red 40 itself does not contain benzidine. Strict regulations ensure its manufacturing process excludes benzidine as a contaminant.
  • Safety Concerns Addressed: Concerns about potential benzidine contamination in Red 40 arose decades ago. The FDA has extensively evaluated its safety and continues to affirm it.

Bladder Cancer and Red 40:

  • No Link Found: There is no scientific evidence that Red 40 consumption increases the risk of bladder cancer. Extensive research has not established a connection.

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