11 Surprising Health Benefits of Tart Cherries That Can Improve Your Well-being

Despite their small size, tart cherries offer an impressive range of health benefits. Often known as sour cherries, Montmorency cherries, or Morello cherries, these fruits are commonly used in cooking, baking, and as a tart juice. Whether in cocktails, vinaigrettes, or other dishes, tart cherries are both delicious and packed with nutritious advantages.

"Tart cherries are linked to various health benefits, such as enhancing brain function, reducing oxidative stress and inflammation in cells, and improving sleep quality and duration," says Helen Agresti, RDN.

"These cherries are rich in antioxidants and anti-inflammatory compounds like polyphenols and carotenoids, and they also provide vitamin C, potassium, magnesium, and more," explains Christina Stapke, RDN.

Where to Buy Tart Cherries

Tart cherries are relatively easy to find in various forms. Frozen tart cherries are typically available year-round in most grocery stores, while fresh, in-season cherries (usually from June to August) can be found at grocery stores or local farmers' markets. Tart cherry juice is also widely sold, though it's important to check for added sugars in the juice you choose.

Tart cherry supplements, available in capsule or powder form, are another option. However, consuming the fruit in supplement form means missing out on its fiber content. As Christina Stapke, RDN, advises, it's always better to enjoy the whole, minimally processed fruit for maximum health benefits and flavor.

Tart cherries are naturally juicy and lower in sugar than many other fruits. However, due to their distinctly sour and tart taste, they are often combined with added sugar, particularly in products like tart cherry juice, jams, and desserts.

There are plenty of ways to enjoy tart cherries and their health benefits without the added sugar. For example, the tartness of cherry juice can enhance fresh juices, smoothies, and breakfast bowls, as Helen Agresti, RDN, suggests.

Discover 11 compelling reasons to add tart cherries (or tart cherry juice) to your diet, along with some fun and simple ways to incorporate them into your cooking routine.

Tart Cherries vs. Sweet Cherries

One way to tell tart cherries apart from sweet cherries is by their color. Tart cherries are typically a bright red, while sweet cherries are darker, often approaching a purple-red hue. As the name implies, tart cherries have a sharp, sour flavor, whereas sweet cherries are, as expected, sweeter.

Sweet cherries are the go-to for snacking fresh, while tart cherries are more commonly found in juices or dried. Tart cherries tend to have lower sugar content and higher acidity, which is what gives them their distinctive sour taste.

Both sweet and tart cherries are packed with antioxidants, offering a range of health benefits. Sweet cherries provide more fiber and share similar anti-inflammatory properties with tart cherries.

Health Benefits of Tart Cherries

Tart cherries aren't just a delicious snack—they offer a variety of health benefits, including promoting better sleep and aiding in exercise recovery.

Tart Cherries Contain Amino Acids That Help You Sleep

It's true—tart cherries are excellent for supporting restful sleep. These vibrant red fruits are naturally rich in melatonin and tryptophan, two amino acids that help relax your body and promote sleepiness. "I often suggest my patients consume one to two ounces of tart cherry juice with dinner, so it doesn't cause a spike in blood sugar and provides a nice antioxidant boost while supporting better sleep," says Christina Stapke, RDN.

Tart Cherries Are Full of Essential Nutrients

Tart cherries are packed with anthocyanins, a potent antioxidant, as well as a host of other nutrients like Vitamin A, magnesium, potassium, calcium, and zinc. One cup of tart cherry juice contains 160 calories, 37 grams of carbohydrates, and fewer than 2 grams of fat. If you choose dried tart cherries, be sure to check for added sugars, as some brands may include extra sugar, and you don't want to overdo it given the natural sugar content of cherries.

Tart Cherries Aid Muscle Recovery and Relieve Soreness

Thanks to their powerful anti-inflammatory and antioxidant polyphenol compounds, tart cherry juice is shown to reduce inflammation from intense exercise, support workout recovery, and help prevent or relieve muscle soreness, according to an expanding body of research.

A 2021 meta-analysis published in the International Journal of Sport Nutrition and Exercise Metabolism reinforced previous findings: Consuming tart cherries before and after intense exercise can help reduce muscle soreness and provide more substantial benefits for muscle strength recovery.

Tart Cherries Combat Inflammation and Oxidative Stress to Protect Heart Health

Due to their anti-inflammatory and antioxidant benefits, tart cherries can help guard against heart disease. A 2019 study published in the journal Nutrients discovered that participants who drank 480 milliliters of tart cherry juice daily for 12 weeks experienced increased plasma repair activity compared to a control group. The findings also indicated that tart cherry juice may lower systolic blood pressure and reduce low-density lipoprotein (LDL) cholesterol levels in older adults.

Tart Cherries May Strengthen Your Immune System

Tart cherries are rich in flavonoids, plant compounds that act as antioxidants and support your immune system by combating viruses and bacteria. Cherries, in particular, are abundant in anthocyanins, a specific type of flavonoid. While more research is needed to fully comprehend how anthocyanins influence immune health, their presence in tart cherries may provide antimicrobial benefits to help fight infections and bacteria.

Tart Cherries Support Brain Health

Foods high in antioxidants and flavonoids are great for your brain, and tart cherries contain antioxidant levels comparable to berries, which are among the best foods for brain health. A 2019 randomized controlled trial published in the journal Food & Function found that "daily [Montmorency] tart cherry juice consumption may improve cognitive functions" like learning and short-term memory, thanks to its antioxidative, anti-inflammatory properties and its ability to lower hypertension.

Tart Cherries Aid in Gout Management

Gout is a type of inflammatory arthritis caused by the buildup of uric acid crystals in the joints and surrounding tissues. It’s a common condition that leads to symptoms such as heat, redness, swelling, and pain in the affected areas. Those at higher risk for gout include people with high triglyceride levels, high blood pressure, high blood sugar, and women with low levels of HDL cholesterol.

Tart cherries are rich in anthocyanins, antioxidants known to reduce uric acid levels and, as a result, alleviate gout symptoms. While it’s important to consult a doctor for proper diagnosis and treatment, tart cherry juice may serve as a helpful supplement alongside prescribed medications.

Tart Cherries Can Help Reduce Blood Pressure

Cardiovascular disease remains the leading cause of death in the United States. However, research suggests that drinking tart cherry juice regularly may help lower systolic blood pressure and LDL cholesterol. Always check with your healthcare provider before adding cherry juice to your routine to make sure it won’t interfere with any current medications and that your blood pressure levels are safe.

Tart Cherries May Support Weight Loss

Although human studies are yet to be conducted, animal research shows that consuming tart cherries regularly helps reduce abdominal fat, body fat percentage, and high cholesterol. Researchers believe this effect is due to anthocyanins, the antioxidants found in tart cherries. Based on these findings, they suggest that "tart cherries may help lessen the severity or progression of metabolic syndrome, thereby lowering the risk of developing type 2 diabetes and heart disease."

Tart Cherries Help Regulate Blood Sugar

Type 2 diabetes continues to rise, with projections suggesting 700 million cases by 2045. Controlling blood sugar is vital, as maintaining stable levels can prevent the onset of diabetes. One study found that anthocyanins improve insulin sensitivity, a crucial factor in preventing diabetes and other metabolic disorders.

Tart cherries also help lower hemoglobin A1c levels, which measure the amount of sugar attached to hemoglobin. High A1c levels are a key indicator of diabetes. Although more studies are ongoing, the research so far is encouraging.

Tart Cherries Can Strengthen the Immune System

Packed with nutrients and phytonutrients like antioxidants, Vitamin A, Vitamin C, magnesium, iron, and zinc, tart cherries can help enhance your immune system, supporting your body’s defense against illnesses. In fact, nutrient-dense fruits and vegetables in general can provide a boost to your immunity, so it’s important to include a variety in your daily diet. The anthocyanins in tart cherries have been shown to also possess antibacterial properties.

Tart Cherries May Lower Cancer Risk

The powerful antioxidants in tart cherries play a role in reducing cancer risk. One study discovered that anthocyanins slowed the growth of colon cancer cells in humans and inhibited tumor growth in mice. Another research found that eating polyphenol-rich foods, like tart cherries, can lower the likelihood of developing cancer.

Tart Cherry Potential Side Effects

Although tart cherries offer numerous health benefits, there are a few possible side effects to consider. In some rare instances, tart cherries may cause stomach discomfort or diarrhea, particularly in individuals who are sensitive to sorbitol. Sorbitol, a naturally occurring sugar alcohol in plants, can lead to gastrointestinal issues if consumed in excess or by those with sensitivities.

Another potential concern is sugar-related weight gain. Since most of the calories in tart cherry juice come from sugar, it's important to limit your intake to a moderate amount to enjoy its health benefits without overdoing the sugar. If you're worried about sugar intake, you might opt for a supplement capsule rather than drinking the juice or eating the cherries themselves.

Tart cherries contain compounds like melatonin and tryptophan, which can enhance the effects of medications that have similar sedative properties. If you're currently taking any medications, it's wise to consult with your doctor before making tart cherries a regular part of your diet, whether in the form of juice, fruit, or supplements.

Tart Cherry Recipes

Cherry Gin Rickey

This delightful gin-based drink strikes the perfect balance of cool and tangy, making it an ideal choice for poolside or beachside evenings. Want a kid-friendly version? Just skip the gin for a fun mocktail.

Cherry-Bourbon Chicken Wings

These wings are packed with sauce, offering a tangy and satisfying burst of flavor. The cherries provide a tart contrast to the sweetness of ketchup and brown sugar, while bourbon, cooked just enough to burn off the alcohol, imparts a rich caramel-like taste.