Acerola vs Tart Cherry: What is the difference?

The world is full of vibrant and colorful berries that tantalize the taste buds and have potent effects on human biochemistry, and acerola and tart cherries are no exception. 

Today, I discuss the differences between these two potent fruits, their benefits, and how they may, in fact, be a match made in heaven. 

So, let’s begin. 

Acerola: One of Mother Nature's most potent sources of Vitamin C 

To properly understand acerola, two critical aspects must be discussed. However, as a quick side note, Acerola “cherries”, also known as West Indian or Barbados cherries, are classified as berries despite being called cherries. 

First, you may be surprised to learn that many unripe fruits provide a unique profile of compounds you may not find in the ripened version. Acerola is an excellent example of this unique phenomenon, with fantastic qualities, especially in the unripe stage. It has always been believed that a perfectly ripe acerola berry is the stage of peak nourishment, but what we have recently learned very well may debunk this theory. 

As with all fruits, acerola cherries mature and progress through the various stages of ripeness, and their constituent concentrations change and adapt. The unripe green acerola cherry contains about three times the vitamin C content of the ripe version. Acerola cherries are often harvested when they are green, which is when their vitamin C is at its peak (around 4500 vs 1700 milligrams per 100 grams of fresh acerola). As acerola cherries ripen, they are highly perishable and susceptible to damage and mold. 

Therefore, they should be eaten within 24 to 48 hours or processed into a juice or powder shortly after that. The general ripening stages and polyphenol levels are as follows. This process takes between 3 and 4 weeks.

• Stage 1: In this stage, the cherries are fully green, firm, and high in acidity and vitamin C. This is the stage with the highest total phenolic content, including gentisic and vanillic acids.
• Stage 2: During this transition period, the color changes from green to orange to red, and it begins to soften slightly. During this stage, phenols start to degrade, and the accumulation of carotenoids and the synthesis of anthocyanins begin.
• Stage 3: In this stage, the cherries are bright red, with high sugar content, low acidity, high anthocyanin content, and vitamin C peaks.   
• Stage 4: In this final stage, the cherries are dark red and overripe, have a soft texture, and declining vitamin C levels. 

In simple terms, as acerola cherries ripen, phenolic acids, flavonols (quercetin and rutin), and proanthocyanins (catechin and epicatechin) decrease, while carotenoids, flavones, and anthocyanins increase. 

Next, to understand what makes acerola unique, specific to its vitamin C content, it is essential to discuss what vitamin C is and what it does.  

There is a lot of confusion and misinformation about the various forms of Vitamin C (Ascorbic Acid, Buffered, Liposomal, and Ascorbyl palmitate) regarding absorption, plasma levels, and bioavailability. 

So, let’s get some clarity on this topic. 

• First, all Vitamin C, aka L-Ascorbic Acid, whether derived from a whole-food matrix or from synthetic sources, is chemically identical, with no known differences in biological activity. Therefore, L-Ascorbic Acid and Ascorbic Acid are the same thing. 
• Next, buffered (with minerals), liposomal (encased in fat), and ascorbyl palmitate (both fat- and water-soluble components) provide no extra benefit specifically for Vitamin C utilization beyond being slightly less acidic in the digestive system. 
• Finally, Ascorbyl Palmitate contains water and fat-soluble components, but the digestive system essentially strips away the fat-soluble part to derive the pure ascorbic acid.  

While L-Ascorbic Acid has many functions like 

• Antioxidant protection
• Iron Absorption 
• Involved in creating neurotransmitters
• Supporting the regeneration of other antioxidants
• A key component in collagen synthesis
• Supports the body’s elimination channels

Perhaps what vitamin C is most well known for is its ability to support a healthy immune system response through various mechanisms of action. 

• Protects against oxidative stress: This concept is defined as an imbalance between free radicals (unstable molecules) and antioxidants in the body. The presence of Vitamin C is necessary for immune cells to operate in high-stress environments.  
• Maintaining the integrity of our barrier, aka skin: Vitamin C is critical for supporting endothelial and epithelial barriers, which act as our first line of defense against pathogens.  
• Supports adaptive immunity: This is the body's specific defense system that learns to recognize and remember pathogens, providing long-lasting protection. Vitamin C supports the maturing, expansion, and function of B cells and T cells. Furthermore, Vitamin C is necessary for antibody production.
• Enhances Innate immunity: This is the body’s first line of defense and a nonspecific response. Within this nonspecific response, Vitamin C increases neutrophil migration to the site of an infection to destroy microbes. Vitamin C also facilitates apoptosis (programmed cell death of unneeded or abnormal cells) in exhausted neutrophils, allowing macrophages to clear them and helping prevent excessive tissue damage.

So, are whole food sources of vitamin C, like acerola, superior sources or better for you than other forms of Vitamin C? 

As mentioned above, whether derived from a whole-food matrix or from synthetic sources, it's chemically identical and has no known differences in biological activity. 

A review titled Synthetic or Food-Derived Vitamin C- Are they equally Bioavailable? It was stated,  

• All steady-state comparative bioavailability studies in humans have shown no differences between synthetic and natural vitamin C, regardless of the subject population, study design, or intervention used. 
• Some human pharmacokinetic studies have shown transient, slight differences between synthetic and natural vitamin C, although these differences are likely to have minimal physiological impact. 

However, when you consume food sources of L-Ascorbic Acid, like acerola and camu berries, in addition to your vitamin C supplements, what you get is a wide array of polyphenolic compounds that influence various mechanisms of action and provide protection well beyond what you get from just vitamin C. 

I call this the whole-food-matrix effect because no single compound works interdependently within the complex. 

Now, let’s delve into tart cherries and their benefits. 

Tart cherries, also known as sour cherries, are not just a fruit but a versatile ingredient that can inspire your culinary creativity. These remarkable foods are rich in potent polyphenolic compounds, and their benefits are supported by clinical research. Eagerly awaited every summer, they are smaller than the average Bing or Rainier cherry and have a very short growing season of a few weeks. 

Their tart, tangy, and acidic flavor profile showcases their culinary versatility, as they are commonly used in jams, cakes, and cocktails. While tart cherries are harvested in the summer, they are available year-round in frozen, powdered, and juice concentrates, ready to spark your culinary inspiration.   

How do Tart Cherries differ from Sweet Cherries?

From what we understand, what makes tart cherries more potent than sweet cherries comes down to two aspects. According to the Department of Agriculture, sour cherries are 30 percent higher in polyphenols, and their primary anthocyanin is cyanidin 3-glucosylrutinoside, which is known to support a healthy inflammatory response. However, don’t rule out sweet cherries' potent, nourishing kick, as they contain an average of 300% more total anthocyanins.  

What are the benefits of Tart Cherries?

Foods rich in polyphenolic compounds and antioxidants have been proven to significantly benefit a wide range of issues by modulating specific mechanisms of action, and tart cherries are no exception. 

While tart cherries offer a wide range of benefits, they are best known for their potential to modulate the inflammation cascade. Essentially, tart cherries have been shown to do the following. 

• It suppresses nuclear factor-kappaB, a protein complex that activates genes that promote inflammation. This is the initial trigger in the inflammation cascade. 
• It inhibits COX-1 and COX-2 enzymes.
• It suppresses IL-6 and acts as both a pro- and anti-inflammatory.
• It downregulates genes involved in the inflammation process. 
• It lowers uric acid levels.

Furthermore, studies suggest that tart cherries may prevent gout attacks by lowering serum uric acid levels. It is believed that the mechanism of action that contributes to these specific results is the inhibition of XO (Xanthine oxidase, an enzyme required to produce uric acid) or increased renal clearance. 

Yes, there is an abundance of scientific studies supporting the benefits of tart cherries, providing reassurance and confidence in their benefits. Here are just a few: 

The following was reported in a randomized controlled trial examining the effects of Tart Cherry juice on biomarkers of Inflammation and oxidative stress in older adults. 

• A total of 37 men and women between the ages of 65⁻and 80 were randomly assigned to consume 480 mL of tart cherry juice or a control drink daily for 12 weeks. 
• After 12 weeks of intervention, tart cherry juice significantly increased plasma levels of DNA repair activity for 8-oxo guanine glycosylase (p < 0.0001). 
• It lowered (p = 0.03) the mean C-reactive protein (CRP) level compared to the control group. 
• A significant group effect was observed for plasma CRP (p = 0.03) and malondialdehyde (MDA) (p = 0.03), indicating that tart cherry juice consumption reduced these markers of inflammation and oxidative stress. A borderline significant group effect was observed for plasma oxidized low-density lipoprotein (OxLDL) (p = 0.07), suggesting a potential reduction in oxidative stress. 
• Within-group analysis showed that CRP, MDA, and OxLDL plasma levels decreased numerically by 25%, 3%, and 11%, respectively, after 12 weeks of tart cherry juice consumption compared with baseline.

Scientists also conducted a controlled trial on indices of muscle recovery. Participants were given tart cherry juice or a control drink for five days before, on the day of, and two days after a marathon. Runners in the tart cherry group had significantly lower inflammation biomarkers (IL-6 & CRP) compared to the placebo group. 

The tart cherry group also recovered isometric strength more quickly than the control runners, demonstrating accelerated recovery following strenuous exercise.

Finally, tart cherries are the number one food source of melatonin. Melatonin (also known as the sleep hormone or the hormone of darkness) is a hormone secreted by the pineal gland that inhibits melanin formation and is thought to regulate the reproductive cycle. 

Our brains produce melatonin in response to darkness, which helps regulate our circadian rhythm and sleep. In a nutshell, melatonin helps regulate sleep. However, it also affects hormone levels, immune function, inflammation, and cell protection. One of its essential roles is protecting and repairing DNA. 

This is why sleep hygiene studies discuss the importance of complete darkness in your sleep environment; exposure to light (especially artificial light) during your sleep cycle can block melatonin production. 

The following was reported in a randomized controlled trial examining the effects of tart cherries on melatonin levels and sleep quality after 7 days of use.

• The cherry juice group showed a significant increase in total melatonin content (P < 0.05). 
• There were significant increases in time in bed, total sleep time, and sleep efficiency (P < 0.05) with cherry juice supplementation. 
• The timing of the melatonin circadian rhythm was the same, and there was a trend toward a higher mesor and amplitude.

Therefore, the following was concluded. Consuming a tart cherry juice concentrate increases exogenous melatonin, which improves sleep duration and quality in healthy men and women and might be beneficial in managing disturbed sleep.

So, why is it better to have a berry and a cherry versus two cherries?

Many health experts believe a diet rich in flavonoids is critical to supporting a healthy aging process, as these compounds are known as nature’s biological response modifiers. There are over 8,000 different types of flavonoids found in nature. Based on the research, it does not seem to matter if you acquire them from food or supplements; what counts is the total daily amount you consume. 

These experts believe we should consume at least 2000 milligrams of flavonoids daily, sourced from various foods and supplements. Acerola berries and tart cherries are outstanding choices to help raise your flavonoid levels. 

Furthermore, combining the unique nutrient density of acerola berries, vitamin C with their naturally occurring cofactors, and the inflammatory-modulating effects of tart cherries, provided by their uniquely high anthocyanin levels (cyanidin-3-glucosylrutinoside and cyanidin-3-rutinoside), provides a unique full-spectrum impact. 

Finally, by having a wider array of these plant foods in your diet, you create a more diverse microbiome. 

Having a diverse microbiome supports robust digestion, nutrient absorption, and immune system regulation, while also making it harder for harmful pathogens to thrive. Conversely, a lack of diversity is associated with a higher risk of gut conditions and conditions that fall under the “metabolic syndrome” umbrella. The gut microbiome works with the immune system to prevent overreacting to harmless substances, helping reduce inflammation and maintain overall immune balance.

In conclusion, while in the world of gambling, it is said that two cherries are better than one. In the world of nutrition, variety is the spice of life. Therefore, the nourishing benefits of a berry and a cherry outweigh two cherries.  

Here at Z Natural Foods, we believe that the whole is greater than the sum of its parts,  and foods rich in polyphenolic compounds are the cornerstone and future of understanding the power of foods. We also encourage people to use the tools available to them to support health and longevity. 

Therefore, whether you incorporate these foods as an addition to your nutraceuticals or as primary sources of nutrients and polyphenolic compounds, you are feeding your body what it needs to thrive.   

For more information about our Organic Freeze Dried Acerola Cherry Powder, go here: Acerola Cherry Powder - Organic Freeze Dried

For more information about our Organic Freeze Dried Acerola Cherry Unripe Powder, go here: Acerola Cherry Unripe Powder - Organic Freeze Dried

For more information about our Freeze Dried Tart Cherry Powder: Tart Cherry Powder - Freeze Dried

For more information about our Organic Tart Cherry Juice Powder, go here: Tart Cherry Juice Powder - Organic

The Author’s Bio
Michael Stuchiner is a Master Herbalist and proud graduate of The School of Natural Healing, with over 25 years of experience in various aspects of the field. He is a retired elite-level powerlifter who competed for 27 years. As an avid international traveler, he is passionate about the use of medicinal and tonic herbs, as well as foods traditionally found in local markets in the 35 countries he has visited. Michael shares his years of experience as a Master Herbalist, traveler, and athlete through the hundreds of articles he has written and his YouTube channel, "A Master Herbalist Perspective." He is considered a true educator in this field. For more articles written by Mike, go here: Master Herbalist.