Tart Cherry
Overview
Tart cherry (and tart cherry juice) provides natural melatonin and anthocyanin polyphenols—principally Cyanidin and Peonidin—that support sleep duration and quality, relevant for ADHD sleep dysregulation.
Within the BRAIN Diet framework, tart cherry juice is naturally rich in melatonin and shown to improve sleep duration [1].
Key Nutritional Highlights
- Reports on pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms [1]
- Tart cherry (and tart cherry juice) provides natural melatonin and polyphenols that support sleep duration and quality, relevant for ADHD sleep dysregulation. [1]
- Tart cherry juice is naturally rich in melatonin and shown to improve sleep duration.
- Tart cherry (and tart cherry juice) provides natural melatonin and polyphenols that support sleep duration and quality, relevant for ADHD sleep dysregulation.
Food Context
Synergies
- Part of sleep-supportive evening nutrition strategy
Preparation
- Tart cherry juice can be consumed in evening
- Whole fruit provides fiber benefits
- Natural alternative to melatonin supplements
Recipes
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 50 kcal | — |
| Protein | 1 g | — |
| Total fat | 0.3 g | — |
| Saturated fat | 0.1 g | — |
| Carbohydrates | 12.2 g | — |
| Sugars | 8.5 g | — |
| Fibre | 1.6 g | — |
Key vitamins and minerals
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Vitamin C | 10 mg | 11.1% |
Bioactive compounds
Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| Cyanidin | Present — quantity not established * | — |
| Peonidin | Present — quantity not established * | — |
- * Cyanidin: USDA Database for the Flavonoid Content of Selected Foods (Release 3.3) lists cyanidin glycosides in Tart Cherry; individual cyanidin mass is not reported in the selected USDA SR Legacy composition record.
- * Peonidin: USDA flavonoid database lists peonidin glycosides in Tart Cherry; individual peonidin quantity is not in the selected USDA SR Legacy record.
Substances
Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.
3 substances in this food
Peonidin
Anthocyanidin parent compound; occurs in foods predominantly as methylated anthocyanin glycosides, including in cherries, cranberries, and blueberries.
Vitamin C (Ascorbate)
Antioxidant; supports iron absorption; neuronal SVCT2 transport
Cyanidin and Cyanidin-3-Glucoside (C3G)
Anthocyanidin parent compound and its common dietary glycoside, cyanidin-3-glucoside (C3G).
References
[1] Tart cherry juice: Naturally rich in melatonin and shown to improve sleep duration. Losso & Finley 2018. Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms