Frequently Asked Questions about Tart Cherries

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Frequently Asked Questions about Tart Cherries

Modern research confirms the importance of adding a variety of foods with bright, vibrant colors that contain a wide range of potent polyphenolic compounds to support the repair process from the damage caused by stress, helping to create a more balanced internal environment. 

Tart Cherry is one of the most underrated foods that should be the first line of defense for supporting a healthy inflammation response. Z Natural Foods takes pride in offering our customers a diverse range of foods in their most versatile form. Our various Tart Cherry powders are prime examples. 

Today, we aim to answer some of the most frequently asked questions about these versatile products and Tart Cherry fruit in general. 

What are tart cherries?

Tart cherries, also known as sour cherries, are not just a fruit but a versatile ingredient that can inspire your culinary creativity. 

These remarkable foods are filled with potent polyphenolic compounds, and their benefits are backed by clinical research. Eagerly awaited every summer, they are smaller than the average Bing or Rainier cherry and have a very short growing season of a few weeks. 

Their tart, tangy, and acidic flavor profile showcases their unique potential for culinary versatility as they are commonly used in jams, cakes, and cocktails. While tart cherries are harvested in the summer, they are available year-round in frozen, powdered, and juice concentrates, ready to spark your culinary inspiration.   

How do Tart Cherries differ from Sweet Cherries?

Both tart and sweet cherries are outstanding sources of potent antioxidants and polyphenolic compounds, and they provide a high level of nourishment. However, there are several primary differences between them. 

Aesthetically speaking, tart cherries are smaller and brighter in color, whereas sweet cherries tend to be dark red and sometimes purple. This phenomenon is quite common with different species of the same fruit. 

For example, wild blueberries tend to be much smaller and slightly more tart than the common blueberry. Furthermore, sweet cherries' more prominent size and deeper red color means they contain more sugar. 

From what we understand, what makes tart cherries more potent than sweet cherries comes down to two aspects. According to the Department of Agriculture, sour cherries are 30 percent higher in polyphenols, and their primary anthocyanins are cyanidin3-glucosylrutinoside, specifically known to support a healthy inflammation response. However, don’t rule out sweet cherries' potent nourishing kick because they contain an average of 300% more total anthocyanins.  

What are the benefits of Tart Cherries?

Foods rich in polyphenolic compounds and antioxidants have been proven to significantly benefit a wide range of issues by modulating specific mechanisms of action, and tart cherries are no exception. 

While tart cherries have a wide range of benefits, they are best known for their potentially positive effect on the inflammation cascade. Essentially, tart cherry has been shown to do the following. 

• It suppresses nuclear factor-kappaB, a protein complex that turns genes on to produce inflammation. This is the initial trigger in the inflammation cascade. 

• It inhibits COX-1 and COX-2 enzymes.

• It suppresses IL-6 and acts as both a pro and anti-inflammatory.

• It down-regulates genes involved in the inflammation process. 

• It lowers uric acid levels.

Furthermore, studies suggest that tart cherries may prevent gout attacks by lowering serum uric acid levels. It is believed that the mechanism of action that contributes to these specific results is the inhibition of XO (Xanthine oxidase, an enzyme required to produce uric acid) or increased renal clearance. 

Are there any scientific studies supporting the benefits of Tart Cherries?

Yes, tart cherries are well-studied for their benefits to specific issues. What seems to be pretty clearly defined about tart cherries is their effects on various mechanisms of action related to inflammation conditions. 

For example, as stated above, tart cherries not only support a healthy inflammation response via the suppression of nuclear factor kappaB but also through the inhibition of COX-1 and COX-2 enzymes, suppression of IL-6, and down-regulation of genes involved in the inflammation process. These findings are not just theoretical but are backed by scientific studies, providing reassurance and confidence in the benefits of tart cherries. 

The following was stated in a randomized controlled trial looking at the effects of Tart Cherry juice on biomarkers of Inflammation and oxidative stress in older adults. 

• A total of 37 men and women between the ages of 65⁻and 80 were randomly assigned to consume 480 mL of tart cherry juice or a control drink daily for 12 weeks. 

• After the 12 weeks of intervention, tart cherry juice significantly increased the plasma levels of DNA repair activity of 8-oxo guanine glycosylase (p < 0.0001). 

• It lowered (p = 0.03) the mean c-reactive protein (CRP) level compared to the control group. 

• A significant group effect was observed for plasma CRP (p = 0.03) and malondialdehyde (MDA) (p = 0.03), indicating that tart cherry juice consumption reduced these inflammation and oxidative stress markers. A borderline significant group effect was observed for plasma oxidized low-density lipoprotein (OxLDL) (p = 0.07), suggesting a potential reduction in oxidative stress. 

• Within-group analysis showed that CRP, MDA, and OxLDL plasma levels decreased numerically by 25%, 3%, and 11% after 12 weeks of tart cherry juice consumption compared with the corresponding baseline values.

Do Tart Cherries really help with exercise recovery and reduce muscle soreness?

When used correctly and consistently, tart cherries have been shown to support muscle recovery and soreness.  

The effects of tart cherry juice consumption were tested in a double-blind, randomized trial of runners participating in a 24-hour relay race. Runners drank a total of 710 milliliters (the equivalency of 100 cherries providing 80 mg of anthocyanins) of beverages containing either tart cherry juice or a placebo for one week before and during the race. While both groups reported pain after the race, the runners who drank the tart cherry juice experienced a substantially lower pain response. 

Scientists also conducted a controlled trial on indices of muscle recovery. Participants were given tart cherry or a control drink for five days before, one the day of, and two days after a marathon race. Runners in the tart cherry group had significantly lower inflammation biomarkers (IL-6 & CRP) compared to the placebo group. The tart cherry group also recovered isometric strength faster than the control runners, demonstrating an accelerated recovery following strenuous exercise.

Can Tart Cherries Improve Sleep Quality?

Tart cherries have been studied for their impact on various aspects of sleep. One of the primary factors for this positive effect is that tart cherries are the number one food source of melatonin. 

If you have ever used a melatonin supplement, you know there is a tiny margin of error when finding your sweet spot. Too much or too little can profoundly affect your sleep and how you feel the following day.

Melatonin (also known as the sleep hormone or the hormone of darkness) is a hormone secreted by the pineal gland that inhibits melanin formation and is thought to regulate the reproductive cycle. Our brains produce melatonin in response to darkness, which helps with the timing of our circadian rhythm and sleep. In a nutshell, melatonin helps induce and control sleep. However, it also affects hormone levels, immune function, inflammation, and cell protection. One of its essential roles is DNA protection and repair. This is why sleep hygiene studies discuss the importance of complete darkness in your sleep environment; exposure to light (especially artificial light) during your sleep cycle can block melatonin production. 

The following was stated in a randomized control trial looking at the effects of tart cherry on melatonin levels and sleep quality after seven days of use.

• Total melatonin content was significantly elevated (P < 0.05) in the cherry juice group. 

• There were significant increases in time in bed, total sleep time, and sleep efficiency total (P < 0.05) with cherry juice supplementation. 

• The timing of the melatonin circadian rhythm was the same, and there was a trend toward a higher mesor and amplitude.

Therefore, the following was concluded. Consumption of a tart cherry juice concentrate increases exogenous melatonin, which improves sleep duration and quality in healthy men and women and might be beneficial in managing disturbed sleep.

In conclusion, here at Z Natural Foods, we believe that foods rich in polyphenolic compounds are the cornerstone and future of understanding the power of foods. 

Ultimately, tart cherries and cherries in general are tremendous foods with proven capabilities. With more research, they show promise for much more. I hope I have clarified some of the most frequently asked questions we get at Z Natural Foods about Tart Cherries and their potent abilities.   

For more information about our Freeze Dried Tart Cherry Powder, go here:

Freeze Dried Tart Cherry Powder

For more information about our Organic Tart Cherry Juice Powder, go here:

Organic Tart Cherry Juice Powder

To review all of our Fruit Powders, go here:

Fruit Powders

About Michael Stuchiner, Master Herbalist
Michael Stuchiner is a Master Herbalist and proud graduate of The School of Natural Healing and has worked in different areas of this field for over 25 years. He is a retired elite-level powerlifter who competed for 27 years. As an avid international traveler, he is passionate about the use of medicinal and tonic herbs, as well as foods traditionally found in local markets in the 35 countries he has visited. Michael brings you his years of experience as a Master Herbalist, traveler, and athlete through the hundreds of articles he has written and his YouTube channel (A Master Herbalist Perspective). He is considered a true educator in this field. For more articles written by Mike, go here: Master Herbalist.