Love at First Bite: The Science Behind Tart Cherry Benefits

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 chock-full of good-for-you nutrients that support your health goals from the inside out (1). Whether you enjoy them dried, frozen, or as a 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 a benefit this superfood provides that we’re certain will spark your interest (2,3,4). Research-backed and a favorite among our dietitians, tart cherries punch well above their weight when it comes to everyday wellness. 

Read on for the reasons our dietitians love tart cherries and how they, too, can support your health long after the Valentine’s chocolates are gone. 

What are Tart Cherries and What Makes Them a Functional Food?

Dark, deep red cherries are a familiar summertime staple in markets across the nation (5). These are sweet cherries. One bite in, they taste just like candy. They’re 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 tangier, don’t let that fool you. Tart cherries pack a more powerful punch of phytochemicals that give them the stellar 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’re Full of Antioxidants – Helping Lower Inflammation 

Tart cherries have earned their superfood status for a 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 (the 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 vibrant little fruits a top pick for anyone looking to support overall health (2).

2. They’re A Natural Boost for Better Sleep

Struggling to log adequate zzz’s? You’re definitely not alone. Have you tried sipping on tart cherry juice before bed? If not, consider this your invitation to whip up that “sleepy girl” mocktail you’ve seen floating around social. Tart cherries naturally contain melatonin, the hormone that helps regulate your sleep-wake cycle (3). And science backs it up: studies show people who drank tart cherry juice experienced better-quality 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.

3. They May Help With Recovery After Tough Workouts

Sore muscles after a tough workout? Tart cherry supplementation might 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).  Plus, tart cherries may help lower certain markers of inflammation 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 for adults in the U.S., so supporting your heart through what you eat is always a smart move (8). Tart cherries are a star player here. Research shows that adding tart cherry juice to the diet of older adults 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, like whole, juice, powder, extract, or supplement. In everyday life, you’ll most likely enjoy them whole, dried, or as juice unless you’re following a plan with a dietitian or healthcare professional.

Here are some simple ways to add tart cherries to your meal plan routine (just choose plain, no-added-sugar varieties!):

• Smoothies: Keep frozen tart cherries on hand. Blend into smoothies for antioxidants and a pop of red. They pair beautifully with chocolate—try cocoa or chocolate protein powder.
• Overnight Oats & Chia Pudding: Toss frozen cherries into your oats or chia pudding for color, flavor, and antioxidants.
• Dressings & Sauces: Tart cherry juice adds a tangy twist to dressings and sauces. Experiment by mixing it into your favorite recipes!

Bottom Line

“Tart cherries aren’t just delicious, they’re a true nutrient powerhouse”, shares MyFitnessPal dietitian Emily Sullivan. Packed with antioxidants, naturally containing melatonin, and supporting everything from inflammation to workout recovery and heart health, these vibrant red fruits are a simple way to give your body some 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 science-backed.Ready to make tart cherries 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.

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