The cherry tree is one of the most popular and oldest fruit trees in many countries. The sweet and sour berries ripen in early, mid, or late summer, depending on the variety. The cherry harvest is usually abundant. Therefore, there are usually enough cherries to eat and to stock up on. Cherry juice is another way to obtain the benefits of these berries. We will discuss why you should drink cherry juice and learn about the preparation and consumption of it. We suggest a couple of recipes worthy of attention.
Cherries—A Fruit Worthy of The Royal Table
The fact that monarchs ate cherries as early as the 16th century proves cherry pits found in cultural contexts dating back to this period. Archeologists discovered this evidence on the territory of the Palace of the Grand Dukes of Lithuania. Historical sources also confirm that cherry tree avenues were found on the grounds of the Radvila Palace, where Barbora Radvilaite was born and grew up (close to the current Palace of the Grand Dukes).
The Estates documents also mention cherry, plum, and cherry orchards as early as the 16th century. However, it was not until the end of the 18th century and the beginning of the 19th century that cherries began to be grafted and cultivated more widely on the estates of farmers and peasants. Today, gardens without cherry trees are a rare exception.
Cherry Juice Benefits Based on Scientific Research
In 2010, researchers at Northumbria University (Newcastle upon Tyne, England) published significant data on the beneficial effects of cherries on the human body. More than 50 studies worldwide have confirmed the benefits of cherries for general health and individual bodily functions.
Cherries are rich in polyphenols and anthocyanins, the natural compounds that give the berry its bright, dark color and sweet-sour taste. These compounds are valuable antioxidants, capable of neutralizing free radical damage to the body.
In addition to its ability to help maintain a resistant immune system, cherry juice shows benefits in treating or preventing certain health conditions:
- Anti-inflammatory effects. Anthocyanins in cherries have antimicrobial properties. This means that they kill disease-causing viruses and bacteria. Studies have shown that cherry juice can be an effective treatment for colds.
- Antioxidant effect. Anthocyanins also relieve osteoarthritis and gout symptoms. A 2012 clinical study of 633 people with gout showed that cherry juice reduces gout attacks.
- Glaucoma prevention. The research results are encouraging that cherry anthocyanins may benefit people with glaucoma. Cherry juice may help treat glaucoma and also prevent this disease.
Cherry Juice Helps with Insomnia
Some of the first studies to show the potential benefits of cherry juice for the treatment of insomnia were conducted in the first decade of the 21st century. Professor Glyn Howatson from the University of Northumbria in England and colleagues found that cherry juice impacts better sleep quality. This effect of cherries determines the compound melatonin, which is crucial for the balance of quality sleep.
The study included participants over 50 years old who suffered from insomnia. Investigators divided the subjects into two groups. One group consumed cherry juice twice a day, every day, for two weeks, while the other group took a placebo. The results showed that the cherry juice drinkers had better sleep quality and longer sleep duration.
It was also found that about 23 ml of cherry juice is enough volume to improve sleep quality. Researchers recommend consuming this amount in two servings, half in the morning and the other half 1-2 hours before bedtime.
Cherry Juice Is A Drink for Athletes
Scientists at the University of Northumbria in England have demonstrated the benefits of cherry juice for people who engage in intense sports activities. Initial studies were carried out on marathon runners, and their promising findings have led to further research and more meaningful data.
The main benefits of cherry juice for athletes are related to its effects on muscle function maintenance and rehabilitation. Cherry juice helps to prevent muscle strain during exercise, reduces the likelihood of injury, and helps muscles recover after intense physical activity.
The International Olympic Committee recognizes the results of these studies. They included cherry juice products in athletes’ diets, participating in the 2012, 2016, and 2020 Olympic Games. Elite athletes, from Premier League footballers and NBA players to Grand Tour cyclists, regularly consume cherry juice or products in their training.
How Do I Make Freshly Squeezed Cherry Juice?
Only freshly squeezed and pure cherry juice offers the maximum benefits. Another reason to make this juice at home is that will cost you nothing if you use fresh or frozen berries from your garden. Also, homemade juice will have no added sugar or other preservatives.
The easiest way to make cherry juice is to use a food processor (or cocktail shaker). The most time-consuming part of the process is just pitting the cherries. However, it is highly recommended to do so, as cherry pits contain poisonous substances that may also be extracted into the juice.
You need pitted cherries and water for cherry juice. Use the following proportions: 1 cup of cherries and 1 cup water.
Place the cherries and water in a food processor or cocktail blender and puree until smooth. Strain the resulting mixture through a sieve directly into a glass and drink. If you prepare more juice, you can store them in the fridge for up to 5 days. Excess juice can be frozen.
Homemade Cherry Lemonade
This drink could become a favorite for the summer! It is a very refreshing and easy-to-prepare homemade lemonade that you can drink on its own or blend into a cocktail. Also, this lemonade can be made with or without bubbles. It depends on which water you use—sparkling or plain.
For one pitcher of this lemonade, you will need:
- 2 cups of water (plain or sparkling)
- 2 cups of ice cubes
- 1,5-2 tablespoons of natural cherry juice
- 1,5 limes
- 1/4 cup of sugar (or sweetener to taste and preference)
Preparation:
- Wash the lime and cut it in half. Using a hand-held citrus juicer, squeeze the lime juice into a jug.
- Add the sugar and cherry juice and stir.
- Add the water and stir again.
- Finally, add the ice cubes to the pitcher and serve.
Cherry Sauce
Cherry juice can be an indispensable ingredient for a versatile sauce. If you try this recipe, you may make this sauce many times. It is a simply-made, flavorsome sauce that can flavor salads and meat dishes. It can also be used for barbecue dishes.
You need:
- 2.5 tablespoons natural cherry juice
- 2 tablespoons balsamic vinegar
- 1,5 tablespoons brown sugar or honey
- ¼ teaspoon onion or garlic powder
- ½ teaspoon Dijon mustard
- 3 tablespoons pure olive oil
First, mix all the ingredients except the olive oil in a bowl. Add the oil to the smooth mixture of well-mixed ingredients and mix gently.
Recommendations
Drink about 240 ml of natural cherry juice per day to enrich your diet and get the benefits.
It is best to consume this quantity in two portions, in the morning and evening. If you want to improve your sleep, drink the rest of the juice 1-2 hours before bedtime.
Athletes are recommended to drink cherry juice daily, 3-7 days, and/or 1-2 hours before a competition. These juice should be consumed 2-4 days after intense activity for faster recovery of muscle function. The recommended daily serving of cherry juice for athletes is at least twice the usual serving size.
Can Cherry Juice Have Side Effects?
The main thing to note is that all juices contain a significant amount of natural sugar. Even perfectly healthy people should not abuse the juice to consume it in large quantities. On the other hand, people who need to control their blood sugar levels should limit their consumption of juices.
The potential risks of cherry juice consumption for people with kidney disease are also known. In cases of these contraindications, it is best to consult a doctor about the use of cherry juice.
Cherry juice may also have undesirable interactions with some medicines:
- For blood pressure and high cholesterol
- Blood-thinning medications
- Antibiotics
- Anti-inflammatory drugs (corticosteroids)
Sources:
- Jolita Bernotienė, Rasa Leonavičiūtė, Karalienės Bonos virtuvė. Vilnius, 2018, p. 97.
- Liudvika Didžiulienė-Žmona, Lietuvos gaspadinė, arba pamokinimai, kaip prigulinčiai suvartoti dievo dovanas (papildyta Andželikos Laužikienės ir Rimvydo Laužiko komentarais). Vilnius, 2018, p. 143.
- https://www.northumbria.ac.uk/research/research-impact-at-northumbria/economic-impact/studies-on-cherry-juice-unravel-a-multitude-of-health-benefits/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5617749/
- https://www.medicalnewstoday.com/articles/323752
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6413159/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3133468/
- https://onlinelibrary.wiley.com/doi/full/10.1111/sms.14141
Associative photos from © Canva