Sour Cherry Gummies: A Tasty Snack for Sleep, Recovery, and Wellness

Why We Should Be Eating More Cherries

Cherries are more than just a delicious fruit; they’re packed with antioxidants, vitamins, and powerful compounds that support overall health. Tart cherries, in particular, have been extensively researched for their benefits in sleep health, muscle recovery, and inflammation reduction.

In this blog post, we’ll dive into the science-backed benefits of tart cherries, how they support sleep, athletic performance, and share an easy homemade sour cherry gummy recipe that you can enjoy as a fun, nutritious treat.

The Nutritional Benefits of Cherries

Cherries are loaded with vitamins, minerals, and beneficial plant compounds. Here’s what makes them a nutritional powerhouse:

1. Rich in Antioxidants and Anti-Inflammatory Compounds

   Cherries, especially tart cherries (Prunus cerasus), are high in anthocyanins and flavonoids, which help combat oxidative stress and inflammation. Studies suggest that these compounds may lower the risk of chronic diseases like heart disease and arthritis [(Kelley et al., 2018)](https://pubmed.ncbi.nlm.nih.gov/).

2. Supports Heart Health

   Cherries contain potassium, a crucial mineral that helps regulate blood pressure and supports cardiovascular function. Research has linked cherry consumption to lower levels of LDL cholesterol and improved vascular function [(Zhao et al., 2020)](https://pubmed.ncbi.nlm.nih.gov/).

3. May Help Manage Blood Sugar

   Tart cherries have a relatively low glycemic index compared to other fruits, making them a great option for those managing blood sugar levels. Anthocyanins in cherries have been shown to improve insulin sensitivity, potentially reducing the risk of type 2 diabetes. However, more research is needed on this. As a fruit, cherries also contain fiber which plays a beneficial role in blood sugar management in addition to other factors. Pairing cherries with a protein/fat source will help create a balanced and blood sugar friendly snack - such as a handful of walnuts + around 1/2 cup - 3/4 cup fresh cherries [or 2-3 Tablespoon of dried cherries] [(Cao et al., 2019)](https://pubmed.ncbi.nlm.nih.gov/).

Tart Cherry Juice and Sleep Health

If you struggle with sleep, tart cherry juice might be a helpful aid. Research has shown that tart cherries are a source of melatonin, a hormone that regulates the sleep-wake cycle.

A study published in the American Journal of Therapeutics found that adults with insomnia who consumed tart cherry juice experienced significant improvements in sleep duration and quality [(Pigeon et al., 2010)](https://pubmed.ncbi.nlm.nih.gov/).

How to Use Tart Cherry Juice for Sleep

- Incorporate tart cherry juice about 1–2 hours before bed [If you are managing your blood sugars, please advise your medical profession team [MD, RD, or CDCES] on how tart cherry juice might impact your blood sugar readings and further discuss if this is a good option for your blood sugar management plan. Consider the serving size that will be best for you and pairing with a protein/healthy fat source.]

- Look for 100% tart cherry juice without added sugars

- Pair it with a balanced diet and lifestyle to support overall sleep hygiene. [Let’s think about activity level, stress management, and other lifestyle factors]

Tart Cherry Juice and Sports Nutrition

Athletes and active individuals can benefit significantly from tart cherry juice due to its role in muscle recovery and reducing exercise-induced inflammation.

1. Reduces Muscle Soreness and Speeds Recovery

   Several studies suggest that tart cherry juice can reduce muscle soreness and accelerate recovery after intense workouts. A study in the Scandinavian Journal of Medicine & Science in Sports found that marathon runners who consumed tart cherry juice for seven days before and after a race experienced less muscle pain and strength loss compared to a placebo group [(Howatson et al., 2010)](https://pubmed.ncbi.nlm.nih.gov/).

2. Supports Endurance Performance

   Tart cherries contain polyphenols that may enhance blood flow and oxygen delivery to muscles, potentially improving endurance. A meta-analysis concluded that tart cherry supplementation could improve aerobic performance and reduce muscle damage in athletes [(Bell et al., 2021)](https://pubmed.ncbi.nlm.nih.gov/).

3. How to Use Tart Cherry Juice for Recovery

   • Drink tart cherry juice after intense exercise

   • Incorporate it into your daily routine for consistent benefits

   • Consider creative ways of adding tart cherry juice such as in a smoothie with protein, carbs, fiber, and healthy fats!

How to Make Sour Cherry Gummies

Now that you know the incredible benefits of tart cherries, let’s put them to use with this easy sour cherry gummy recipe! These gummies offer a fun and tasty way to enjoy the tart cherry juice while satisfying your sweet tooth.

Why These Gummies Are Great:

✔ Contains antioxidants

✔ Supports sleep and muscle recovery

✔ Easy to make and customizable

✔ A fun, kid-friendly healthy snack {and adult-friendly}

Final Thoughts

Tart cherry juice is more than just a flavorful drink; it’s a science-backed powerhouse of a fruit with powerful benefits for sleep, muscle recovery, and overall health. Whether you’re looking to improve your sleep quality, support post-exercise recovery, or just enjoy a tasty treat, these sour cherry gummies are a perfect way to incorporate tart cherries into your diet.

Try this recipe and experience the benefits for yourself! If you love it, share your creations on social media and tag @whole.grain.crumbs—I’d love to see your homemade cherry gummies!

Have you tried tart cherry juice for sleep or recovery? Let us know in the comments!

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Sour Cherry Gummies: A Tasty Snack for Sleep, Recovery, and Wellness

Yield: 10-12

Author: Macy Diulus RD, LD, MPH, CDCES

These sweet and tart cherry gummies are a fun and simple treat to make for adults and kids! Grab your favorite shape silicon mold and let's make some cute gummies!

Ingredients

For the gummies:

• 1 cup tart cherry juice
• 3 tablespoons unflavored gelatin
• 4 tablespoons agave syrup

For the coating:

• 1–3 tablespoons lite lemonade mix
• ½ cup sugar

Instructions

1. In a small saucepan over low heat, whisk together the tart cherry juice and agave syrup. Gradually sprinkle in the gelatin while whisking continuously to avoid clumps.
2. Heat the mixture gently until the gelatin is fully dissolved (about 3–5 minutes). Do not boil.
3. Pour the mixture into silicone molds or a lightly greased baking dish.
4. Let the gummies set in the refrigerator for at least 2 hours or until firm.
5. In a bowl, mix the sugar and lite lemonade mix. Toss the gummies in the coating for a tangy, sour finish.
6. Store in an airtight container in the fridge for up to 1 week.

Nutrition Facts

Calories

90

Fat

0 g

Sat. Fat

0 g

Carbs

21 g

Fiber

0 g

Net carbs

21 g

Sugar

19 g

Protein

2 g

Sodium

7 mg

Cholesterol

0 mg

The nutritional information provided is an estimate calculated using online tools and is for informational purposes only. Actual nutritional content may vary based on specific ingredients used, portion sizes, and preparation methods. If you have dietary restrictions or specific health concerns, consult a registered dietitian or healthcare professional for personalized advice.

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