Introduction:
According to nutrition experts across the globe, consuming fresh cherries is considered much more nutritious than the juice form. This is because most commercial brands of cherry juices usually have either blends or other fruit juices, sweeteners, or added sugars inside them. When someone directly consumes the whole fruit, they are not likely to miss out on the essential dietary fruit fiber. However, in the juice, one would be consuming less fiber and added sugars. This is the reason why nutritionists advocate that it is wiser to check the nutrition labels carefully before purchasing any fruit juice commercially. It would be ideal to opt for fruit juices that have less added sugar or other fruit juices incorporated or other blends added in them. It would also be a great idea to experiment with fruit juices in the home. Cherry juice is considered a less healthy alternative to the direct consumption of tart cherries because they are likely to be concentrated with other ingredients in them.
What Are the Nutritional Benefits of Cherry Juice?
If someone enjoys cherry juice in moderation or on a regular weekly basis, cherry juice can be included as a part of a nutritious eating plan or diet, despite the drawback of not containing enough fiber.
A cup serving of tart cherry juice would yield approximately 159 kilocalories, 0.02 ounces of protein, 1.301 ounces of carbohydrates, and around 0.05 ounces of negligible fat. The given below nutrition information as enlisted by the USDA (United States Department of Agriculture) for a single serving of tart cherry juice, around 9.52 ounces is as follows :
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Copper: 0.000003 ounces.
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Potassium: 0.01 ounces.
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Iron: 0.00003 ounces.
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Manganese: 0.000003 ounces.
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Fat: 0.04 ounces.
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Sodium: 0.003 ounces.
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Carbohydrates: 1.30 ounces.
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Sugars: 1.15 ounces.
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Fiber: 0 ounces.
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Protein: 0.02 ounces
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Thiamin: 0.000003 ounces.
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Total Calories: 159 kilocalories.
Most of the calories consumed from tart cherry juice are from carbohydrates alone. One is likely to gain around 1.30 ounces grams of carbs from the juice with 1.15 ounces of naturally occurring sugar, and no fiber at all.
Cherry juice comprises approximately 0.000003 ounces of thiamin (contributes to around 13 percent of the daily value determined by the United States Food and Drug Administration), around 0.000003 ounces of copper (contributing to 12 percent of the daily value, 0.01 ounces of potassium (contributing to around 9.2 percent of the daily value), 0.00003 ounces of iron (approximately 6 percent of the daily value), and 0.000003 ounces of manganese (approximately 7 percent of the daily value). Cherry juice also provides approximately 0.02 ounces of magnesium, providing 0.000003 ounces of vitamin B6 or about 5.9 percent of the daily value needed. Small amounts of zinc, phosphorus, and magnesium can be obtained from a single serving of cherry juice.
What Are the Health Benefits of Cherry Juice?
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Improves Muscle Recovery and Boosts Stamina: Based on recent nutrition studies and multiple research investigations, various indicators of muscle damage examined in control groups indicated that the recovery of isometric strength was faster in the cherry juice group in comparison to other fruit juice groups. Additionally, inflammation levels were notably lower in the control group that regularly consumed cherry juice. Initial investigations have shown that the effectiveness of Montmorency cherry powder in reducing inflammation, muscle damage, and muscle soreness is comparable to that of tart cherry juice. This could be especially advantageous for individuals engaged in endurance and strength training, such as athletes, bodybuilders, and fitness enthusiasts.
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Prevent Cellular Damage and Boost Immunity: This benefit of consuming cherry juice would be linked by nutrition research to the anthocyanins that are present in tart cherries. Anthocyanins are pigments that are responsible for the rich red characteristic color of the fruit. They not only act as antioxidants, but they may also exert an anti-inflammatory effect on the body by preventing oxidative or cellular damage by fighting off harmful free radicals. Nutritionists also recommend cherry powder or cherry juice as supplements to boost the antioxidant intake and that can help overall boost cellular health and immunity.
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Improves the Quality of Sleep: Cherries are fruits that are known to contain a high quantity or amount of melatonin, which is a sleep-regulating substance. Melatonin is also commonly available in pharmaceuticals to improve the quality of sleep. Anecdotal reports exist of cherry juice improving the quality of sleep compared to placebo and in some preliminary research studies, the subjects noticed better sleep quality over the night after consuming cherry juice. More scientific evidence is however needed to completely establish this benefit of cherry juice consumption.
What Are the Possible Allergies Associated with Cherry Juice?
Individuals who are prone to birch pollen allergies or the pollen allergy syndrome should not consume cherry juice as cherries may act as a common trigger for allergies. If someone notices any possible allergic symptoms like itching, hives, skin, or peri oral rashes after the consumption of cherries or cherry juice, then immediately report the condition to a professional health care provider or allergist.
What Are the Concerns About Cherry Juices?
Concerns also exist about the right way to prepare cherry juice or even consume tart cherries, because the fruit pits may contain a substance called amygdalin in small amounts that can be possibly converted to cyanide in the bodies. Hence while preparing cherry juice, it is best to completely avoid crushing the pits, or eliminating the pits would be beneficial before putting the cherries in the blender.
Because most juices commercially prepared are either processed or contain more added sugars and additives to improve the shelf life of the product, it is always healthier to prepare homemade cherry juice without adding sugars. Even if someone is purchasing commercial fruit juices, be sure to check the ingredient or the nutrition label for added sugars or other added fruit blends and make sure they are pasteurized. According to the recommendation by the FDA (Food and Drug Administration), commercial juices that are not pasteurized may be contaminated by bacteria.
Conclusion:
Cherry juice holds some promising health benefits to boost endurance, stamina, and cellular health. However, nutrition experts always recommend consuming fresh fruits that have more fiber incorporated than their juiced versions devoid of it. In the case of cherry juice, proper food practices like eliminating fruit pits and avoiding added sugars or additives are essential to availing its nutrition benefits.
