Tart cherries are different from sweet cherries that are in season during the warm summer months. These sweet-sour cherries aren’t eaten fresh; rather they are enjoyed year-round dried, frozen, canned and as concentrated juice. Research has also shown that these delicious cherries contain numerous health benefits including supporting heart health, helping to alleviate arthritis and gout, and promoting quality sleep and muscle recovery.

Unlike sweet cherries, tart cherries aren’t eaten in their fresh state due to their sour flavor. 98 percent of the tart cherries grown in the United States are the Montmorency variety. Michigan produces about 75 percent of the total U.S. supply, while Utah grows about eight percent, New York grows five percent and Wisconsin four percent. There are also tart cherries grown in Washington, Oregon and Pennsylvania.

To harvest these cherries, the fruit is shaken off the tree onto a canvas umbrella and then into large tanks containing 48 degree Fahrenheit water. These tanks hold 1,000 pounds of cherries and 1,000 pounds of water. The cherries remain in the tanks for six to eight hours, while being constantly flushed with cold water to remove the field heat and cool the fruit. The cherries are then taken to nearby processing facilities where they are pitted and either canned, frozen or made into juice.

One cup of frozen tart cherries contains 60 calories, 0.5 grams of fat, 15 grams of carbohydrates and two grams of fiber. Tart cherries contain nine times more vitamin A than blueberries; one serving of tart cherries provides 25 percent of the recommended daily value. They also contain flavonoids, including anthocyanins, which give the fruit its deep red hue and antioxidant and anti-inflammatory properties.

Due to the array of nutrients in tart cherries, research has shown links between the consumption of them and various potential health benefits.

May Support Heart Health

There is initial research on the consumption of tart cherries and their effect on blood pressure and blood lipids (like LDL and HDL cholesterol). One randomized, placebo-controlled, double blind, crossover study published in the American Journal of Clinical Nutrition looked at 15 men with early hypertension and found that those who drank cherry juice concentrate (60 mL or the equivalent of 180 tart cherries) were found to have a reduction in systolic blood pressure.

Another 2018 published randomized, placebo-controlled clinical trial conducted at the University of Delaware looked at 17 men and women ages 65 to 80 years of age. Participants were randomly assigned to drink either 480 mL of tart cherry juice or placebo for 12 weeks. Researchers found that those who consumed the tart cherry juice had significantly lower systolic blood pressure and LDL or “bad” cholesterol compared to the placebo group. However, more research is certainly needed with a larger sample size and for a longer time period.

May Help Minimize Symptoms of Arthritis and Gout

There are numerous studies that explore the connection between tart cherry consumption and arthritis and gout. An inflammatory arthritis is known as gout and is caused when there is a buildup of uric acid crystals in the joints. This leads to pain, swelling and redness of the joints, especially the big toe.

One published study from the USDA’s Human Nutrition Research Center at the University of California, Davis, found that healthy women ages 20 to 40 years who consumed two servings (280 grams) of cherries after an overnight fast showed a 15-percent reduction in uric acid levels typically elevated in gout, along with a decrease in several inflammatory markers that are often elevated with arthritis.

A second published study in the U.K. conducted a randomized, crossover design study of 12 healthy participants who drank two different doses of tart cherry juice. The tart cherries were found to significantly reduce uric acid levels up to eight hours with both amounts; these reduced uric acid levels help decrease gout symptoms. More research is needed with more subjects, and on individuals with or at risk for gout.

May Promote Better Quality Sleep

Initial studies on Montmorency tart cherries have been done with sleep, insomnia and sleep efficiency as they are one of the only food sources of melatonin. One published study conducted at Louisiana State University found that tart cherry juice extended sleep time by 84 minutes. A published pilot study of 15 men and women ages 65 years and older with chronic insomnia found that tart cherry consumption significantly improved their sleep issues they self-reported. As the research is still emerging, more studies are needed to confirm how tart cherries can help bigger and more diverse populations achieve a better night’s sleep.

May Improve Muscle Recovery

Positive results have been found with the consumption of tart cherries and muscle recovery in various sports including long-distance running, cycling, sprinting, field sports and strength training. U.K. researchers published a study with 16 semi-professional male soccer players where Montmorency tart cherries were found to aid recovery following a test that simulated the physical and metabolic demands of soccer, field hockey or rugby. Further, a review article on tart cherry juice in athletes summarized the full body of evidence and found that tart cherry juice lessens pain and accelerates strength recovery after exercise and decreases blood markers of inflammation and oxidative stress. These improvements occur in both strength and endurance exercise.

Timing and dosage of the tart cherries do vary, but most studies recommend pairing tart cherry juice with a workout and consuming 10 fluid ounces pre-workout and an additional 10 fluid ounces (or dried tart cherries snack) within 30 minutes after exercise.

Bottom Line: Tart cherries provide powerful antioxidants and anti-inflammatory polyphenol compounds. Although the research is emerging, adding tart cherry juice or products like dried or frozen tart cherries to your dishes can bring delicious flavor and nutrition.

Related Content:

What Should You Eat Before Bed for Better Sleep?

Should You Be Wary of Sugar in Fruit?

19 Healthy Fruit Desserts to Satisfy Your Craving