But their anthocyanins are the source of most of the potential benefits that have so many people talking. Anthocyanins are the pigments that give red, purple and blue fruits and vegetables their color.

Aside from making these foods look pretty, these pigments are also high in antioxidants, which play a key role in destroying harmful cells known as free radicals. These cells occur naturally in our bodies and also come from exposure to various hazards, such as pollution, cigarette smoke and other harmful chemicals.

Antioxidants are also the main reason that professional athletes have even been known to sing the praises of tart cherry juice. They believe it may soothe muscle pain and help reduce inflammation following workouts.

Tart cherries also contain both melatonin — a hormone produced by the brain that controls our sleep-wake cycle — and tryptophan — a protein that helps the body produce melatonin. et al. Smith, Jennifer L.

Davis, Kristina. Clifford, Tom. Consumption on Vascular Function in Men With Early Hypertension. Davis, Kristina et al.

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To help control for outside influences that could impact risk factors for heart disease, adults with a prior history of stroke, heart disease, diabetes, gastrointestinal disease, cancer, central nervous system or psychiatric disorders, traumatic brain injury or impaired cognitive function were excluded from the study.

At the end of the week intervention, the group drinking Montmorency tart cherry juice showed significant decreases in systolic blood pressure and LDL cholesterol compared to those drinking the control beverage. They also had lower levels of total cholesterol and higher levels of blood sugar and triglycerides.

Despite the increase in blood sugar levels, their insulin sensitivity, a risk factor for diabetes, did not increase. Neither tart cherry juice nor the control beverage significantly altered body weight, HDL or "good" cholesterol, insulin levels or diastolic blood pressure.

Taken together, the improvements seen in LDL cholesterol and systolic blood pressure may help maintain heart health, the authors conclude.

Montmorency tart cherry juice reduced systolic blood pressure by 4. LDL cholesterol also dropped in participants drinking Montmorency tart cherry juice.

The strengths of the study included the randomized controlled trial study design, along with the blinded groups. Additionally, the analysis of possible confounding variables including dietary intake and physical activity were assessed.

However, the authors say study results could be influenced by various factors, such as sample size, the duration of the study and the self-reporting of diet and physical activity.

A study published in Medicine and Sport Science revealed that tart cherry juice is effective in the prevention, treatment and recovery of soft tissue injury and pain.

Among athletes and non-athletes, it has been proven to reduce inflammatory pain, swelling and irritation resulting from muscle injury. Another study, published in the Journal of International Society of Sports Nutrition , found that ingesting tart cherry juice for seven days prior to and during a strenuous running event can work to minimize post-run muscle pain.

Athletes in the study consumed milliliter bottles of cherry juice twice daily for one week. Anthocyanins are a type of flavonoid present in cherries and other deeply red, purple and blue foods. They work as antioxidants and protect the body from chronic disease, while also improving immune system function.

Anthocyanins have can enhance exercise performance and recovery, and improve cognitive function, including memory, coordination and motor skills.

You can find tart cherry juice at most grocery or health food stores. Look for an organic option with no added sweeteners or preservatives. Tart cherry juice powder or capsules are also available, with doses typically around milligrams per day.

An eight-ounce serving of tart cherry juice contains about calories and 37 grams of carbohydrates, so be sure to use it in moderation in order to avoid excess calorie consumption. If you experience adverse reactions to cherry juice, such as digestive problems, discontinue use.

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So, more research is needed to determine if these health claims can be applied to the population as a whole.

Gout is a type of arthritis inflammation caused by a high level of uric acid in the blood. It results in severe pain in one or more joints — usually in the big toe. Some research has shown that antioxidant-rich anthocyanins in tart cherries can reduce the amount of uric acid in the body, thereby reducing the flare-ups of gout symptoms.

However, more research is needed to determine whether there is enough evidence for using tart cherry juice for inflammation relief related to gout and other forms of arthritis. What may surprise some folks is that consuming tart cherry juice does have potential side effects.

And weight gain can occur as a result of extra calories from drinking excessive amounts of juice and the added sugar found in many brands of tart cherry juice.

The antioxidant benefits of anthocyanins can also be found in many other fruits, vegetables and grains, including:. Sources of potential benefits Tart cherries contain a wide variety of vitamins and minerals, including a significant percentage of the recommended daily intake of vitamins A and C for adults.

Tart cherry juice side effects What may surprise some folks is that consuming tart cherry juice does have potential side effects. How much tart cherry juice should I drink?