Sipping tart cherry juice is an easy and delicious way to get anti-inflammatory compounds linked to reduced joint pain due to physical exercise, improved sleep, and faster exercise recovery. But for a satisfying treat packed with even more nutrients, try blending cherry juice into a smoothie and other drinks.
Adding cherry juice concentrate to your smoothies provides a nice tart-sweet flavor along with the well-researched health benefits. The antioxidants and anti-inflammatories in tart cherries make these smoothies ideal for managing arthritis symptoms, reducing post-workout soreness, and maintain healthy sleep quality.
The Anti-Inflammatory Power of Tart Cherries
The Montmorency cherries is commonly referred to as tart, red or sour cherry. This variety of contain higher levels of inflammation-fighting antioxidants compared to sweet cherries. Learn more about the difference between tart and sweet cherries. These antioxidants include anthocyanins, quercetin, and melatonin. Studies show that the anthocyanins in tart cherries act as natural pain inhibitors.
Along with anthocyanins, tart cherries contain the antioxidant quercetin. Research indicates that quercetin has powerful anti-inflammatory and pain-relieving effects related to joint pain due to physical exercise.
Tart Cherry Smoothie and Drink Inspiration
Try these delicious anti-inflammatory smoothie ideas using tart cherry juice:
Cherry Vanilla Protein Smoothie:
- Tart cherry juice
- Vanilla protein powder
- Banana
- Milk of choice
- Ice.
Chocolate Cherry Recovery Smoothie:
- Tart cherry juice
- Chocolate protein powder
- Peanut butter
- Banana
- Ice.
Cherry Green Tea Smoothie:
- Tart cherry juice
- Greens powder
- Brewed green tea
- Greek yogurt
- Ice.
Cherry Berry Smoothie:
- Tart cherry juice
- Mixed berries, raspberries, blueberries and strawberries
- Spinach
- Avocado
- Chia seeds
- Almond milk.
Cherry Mint Refresher:
- Tart cherry juice
- Fresh mint
- Lemon juice
- Ginger, ice
- Water.
The flavor of cherry juice complements both fruit and veggie smoothies. Try combining it with vanilla, chocolate, berries, greens, citrus fruits, ginger, yogurt, avocado, mint, spinach, kale, or nut milks.
Smoothie Boosts for Joints, Exercise, and Sleep
To target specific benefits, add extra ingredients to your cherry smoothies:
For Joint Pain Relief
- Turmeric - Curcumin is a potent anti-inflammatory.
- Ginger - Contains gingerols that reduce inflammation.
- Cinnamon - Has antioxidants that relieve arthritis.
- Collagen peptides - Supports joint and cartilage health.
For Exercise Recovery
- Protein powder - Repairs and rebuilds muscles.
- Collagen - Helps rebuild connective tissues.
- Anti-inflammatory spices - Turmeric, ginger, cinnamon.
- Magnesium - Relaxes muscles and supports energy.
For Better Sleep
- Chamomile tea - Natural sedative.
- Lavender - Reduces anxiety and aids sleep.
- Calming herbs - Passionflower, valerian root, lemon balm.
- Magnesium - Helps muscles fully relax.
Easy Anti-Inflammatory Tart Cherry Smoothie
This simple smoothie combines tart cherry juice with banana, Greek yogurt, and cinnamon for a fast breakfast or snack that eases joint discomfort and inflammation.
Ingredients:
- 1 cup tart cherry juice
- 1 medium banana
- 1/2 cup plain Greek yogurt
- 1/2 tsp cinnamon
- 1 cup ice Instructions:
- Add all ingredients to a high-speed blender.
- Blend until smooth and creamy. Pour into a glass and enjoy!
Try this nutrient-packed anti-inflammatory smoothie and experiment with mix-ins to create more tart cherry smoothie recipes ideal for joint health, exercise recovery, and sleep support. Holistic Nutritionist Anne Sawyer, October 2023
The Takeaways on Tart Cherry Smoothies
- Packed with inflammation-fighting antioxidants
- Provide natural pain relief from joint pain due to physical exercise
- Help reduce post-workout muscle soreness
- Contain melatonin to support sleep
- Combine with anti-inflammatory ingredients
- Add protein, magnesium for recovery
- Easy to make and customize
Looking for great tasting, simple recipes for every meal of the day. Check out our new downloadable recipe book: Delicious Gourmet Meals at Home
Get more anti-inflammatory nutrition tips by joining our Traverse Bay Farms newsletter!
Check Out Other Resources:
- 48 Condition Specific Natural Remedies
- Cherry Nutrition Facts
- How to Buy Cherry Juice
- Discovering the Optimal Time to Drink Tart Cherry Juice for Joint Health
- Personalized Food Choices for Targeted Natural Remedies
- Benefits of Low Sugar Cherry Juice