Are Sweet Cherries As Healthy As Tart Cherries
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Are Sweet Cherries As Healthy As Tart Cherries

  • November 30, 2021

Have you ever noticed that the grocery store carries two types of cherries to pick from: tart and sweet.A University of Texas study found that when eaten regularly, the melatonin within this fruit can promote more restful, undisturbed sleep.Melatonin is also thought to be an essential compound in protecting brain health and a possible deterrent against age-related diseases such as Alzheimer’s and dementia.Bing cherries, which are large, juicy, and very sweet, have some of the best effects for lowering inflammation, making them ideal for easing the symptoms of arthritis and gout.Sweet cherries have a rich fiber content, which is crucial for maintaining a healthy digestive system.Among the many things fiber does, it wards off constipation and reduces the chance of developing digestive disorders such as Crohn’s, ulcerative colitis, and irritable bowel syndrome.In addition to keeping the immune system healthy and preventing disease, it is also a necessary vitamin for regular bodily functions.By balancing the body’s water levels, potassium helps keep muscle cramps from developing and can aid in post-workout recovery.Sweet cherries are a good source of the mineral boron, which works to balance the body’s calcium content and improve bone health.While fresh cherries won’t be back in season until the summer, you can still enjoy their flavors all year long. .

10 Health Benefits of Tart Cherry Juice

10 Health Benefits of Tart Cherry Juice

10 Health Benefits of Tart Cherry Juice

Here are 10 science-based health benefits of tart cherry juice.1 gram Vitamin A: 62% of the RDI.12% of the RDI Vitamin K: 7% of the RDI Tart cherry juice also contains smaller amounts of B vitamins, calcium, iron, magnesium, omega-3 and omega-6 fats, in addition to antioxidants and other beneficial plant compounds (1, 2).Compared to sweet cherry varieties, tart cherries contain 20 times more vitamin A, and their antioxidant levels are up to five times higher (1, 3, 4 , 5 ).Summary: Tart cherry juice contains many nutrients and beneficial plant compounds.The runners given cherry juice experienced three times less pain during and after the race compared to those given the placebo ( 6 ).In another study, runners given 16 ounces (480 ml) of cherry juice in the days leading up to and immediately following a marathon experienced less muscle damage, soreness and inflammation.Additionally, tart cherry juice and supplements may increase muscle strength.The tart cherry group lost up to 4% less muscle strength as a result of the training when compared to men given the placebo ( 10 ).Thus, more research is needed on this topic ( 12 , 13).Summary: Tart cherry juice can help increase the body’s melatonin levels.In addition, several studies report that individuals with gout who consume fresh cherries or cherry juice concentrate daily are up to 50% less likely to suffer from an attack ( 19 , 20 ).Summary: Tart cherry juice’s anti-inflammatory effects may help reduce symptoms of arthritis and gout.However, the effect seems small and more research is needed.Tart cherries and their juice contain large amounts of antioxidants and other beneficial plant compounds that may have protective effects on brain cells ( 21 ).Summary: The high antioxidant levels in tart cherry juice may help improve brain function and reduce symptoms of mild-to-moderate dementia.Summary: Tart cherry juice is rich in a variety of nutrients that may strengthen the immune system.Other potential benefits Tart cherry juice may offer a variety of other health benefits.Benefits were mostly observed following 7–10 days of supplementing. .

Leslie Beck's summer fruit smackdown: Sweet vs. tart cherries

Leslie Beck's summer fruit smackdown: Sweet vs. tart cherries

Leslie Beck's summer fruit smackdown: Sweet vs. tart cherries

Tart cherries (Montmorency is the most popular variety) have a sharp, sour flavour and are best baked in a pie, made into jam, squeezed into juice or eaten dried.Studies suggest that both sweet and tart cherries can help prevent attacks of gout, a form of arthritis caused by a buildup of uric acid crystals in the joints.Runners who drank the cherry juice recovered more quickly and had lower levels of inflammation, a muscle-damaging effect of strenuous exercise.Research conducted in healthy volunteers found that, compared with a placebo beverage, drinking two tablespoons of tart cherry juice concentrate diluted in water twice daily for one week increased melatonin in the body and improved sleep duration and quality.Sweet cherries are also a good source of fibre (3 grams per cup, with pits) and potassium, a mineral that helps regulate blood pressure.Tart cherries have a very low glycemic index value (22), meaning that their natural sugars are released slowly into the bloodstream, leaving you feeling energized longer.Tart cherries are also an exceptional source of melatonin, a chemical that, once in the brain, helps controls the body’s internal clock to regulate sleep.Enjoy summer’s sweet cherries by eating them fresh out of hand for dessert or a snack (one cup, with pits, has 87 calories).You can also pit them (a cherry pitter works best) and add to yogurt or blend into smoothies, protein shakes and muffin batters. .

7 Impressive Health Benefits of Cherries

7 Impressive Health Benefits of Cherries

7 Impressive Health Benefits of Cherries

They’re not only delicious but also pack vitamins, minerals, and plant compounds with powerful health effects.Packed with nutrients Cherries are small stone fruits that come in a variety of colors and flavors.One cup (154 grams) of sweet, raw, pitted cherries provides ( 1 ): Calories: 97.Vitamin C is essential for maintaining your immune system and skin health while potassium is needed for muscle contraction, nerve function, blood pressure regulation, and many other critical bodily processes ( 2 , 3 ).Cherries are also a good source of fiber, which helps keep your digestive system healthy by fueling beneficial gut bacteria and promoting bowel regularity ( 4 ).Though the amount and type can vary depending on the variety, all cherries are packed with antioxidants and anti-inflammatory compounds.This high antioxidant content may help combat oxidative stress, a condition that is linked to multiple chronic diseases and premature aging ( 5 ).Cherries are especially high in polyphenols, a large group of plant chemicals that help fight cellular damage, reduce inflammation, and promote overall health ( 6 , 7 ).In fact, polyphenol-rich diets may protect against many chronic conditions, including heart disease, diabetes, mental decline, and certain cancers ( 8 ).Many studies show that diets rich in fruits are associated with a reduced risk of heart disease ( 12 ).Cherries are particularly beneficial in this regard, as they’re rich in nutrients and compounds that are known to promote heart health, including potassium and polyphenol antioxidants.Just 1 cup (154 grams) of pitted, sweet cherries provides 10% of the DV for potassium, a mineral that is essential for keeping your heart healthy.It’s needed to maintain a regular heartbeat and helps remove excess sodium from your body, regulating your blood pressure ( 13 ).What’s more, cherries are rich in powerful polyphenol antioxidants, including anthocyanins, flavonols, and catechins, which may help keep your heart healthy by protecting against cellular damage and reducing inflammation ( 15 ).In fact, a study in 84,158 people found that higher intakes of polyphenols — especially anthocyanins, flavonols, and catechins — were associated with a significantly decreased risk of heart disease over 5 years ( 16 ).A study in 10 women found that eating 2 servings (10 ounces or 280 grams) of sweet cherries after an overnight fast lowered levels of the inflammatory marker C-reactive protein (CRP) and significantly reduced uric acid levels 5 hours after consumption ( 17 ).A study in 20 people showed that those who drank tart cherry juice concentrate for 7 days experienced significant increases in melatonin levels, sleep duration, and sleep quality, compared to a placebo ( 19 ).Similarly, a 2-week study in older adults with insomnia found that drinking 1 cup (240 ml) of tart cherry juice before bed increased sleep time by 84 minutes ( 20 ).frozen tart or sweet cherries and spoon on yogurt, oatmeal, or chia pudding.frozen tart or sweet cherries and spoon on yogurt, oatmeal, or chia pudding. .

Which are More Anti-Inflammatory: Sweet Cherries or Tart Cherries

Which are More Anti-Inflammatory: Sweet Cherries or Tart Cherries

Which are More Anti-Inflammatory: Sweet Cherries or Tart Cherries

In fact, anti-inflammatory drugs like ibuprofen and naproxen work by inhibiting the COX-2 enzyme.Thus, although drugs like ibuprofen are great at relieving pain and inflammation, they kill thousands every year due to ulcerations through the stomach wall that result in life-threatening bleeding and perforation.What we need is a selective COX-2 inhibitor, inhibiting the pain and inflammation of COX-2 without inhibiting the stomach protection of COX-1.But sweet cherries, the kind you eat fresh, seem to be the MVP for COX-2 inhibition.Tart cherries had less of an effect.Regular red sweet cherries (Bing sweet cherries) were shown to have a greater anti-inflammatory activity than tart cherries. .

A Review of the Health Benefits of Cherries

A Review of the Health Benefits of Cherries

A Review of the Health Benefits of Cherries

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Are Cherries Good for You?

Are Cherries Good for You?

Are Cherries Good for You?

Randomized Controlled Trials: “A Jerte valley cherry product provides beneficial effects on sleep quality.Scandinavian Journal of Medicine & Science in Sports: “Influence of tart cherry juice on indices of recovery following marathon running.".Journal of the International Society of Sports Nutrition: “Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial.”.Nutrition & Food Science: “Effects of sour cherry juice on blood glucose and some cardiovascular risk factor improvements in diabetic women: A pilot study.”. .

Health Benefits of Cherry Juice for Arthritis and Gout

Health Benefits of Cherry Juice for Arthritis and Gout

Health Benefits of Cherry Juice for Arthritis and Gout

Tart cherries seem to have more phenolic compounds while sweet cherries contain more anthocyanins.Tart Cherries for Arthritis A daily dose of tart cherries (as cherry extract) has significant effects on markers of inflammation in people with osteoarthritis, although studies have not shown pain relief significantly better than placebos..All of these nutritional compounds make tart cherry juice a potent antioxidant and anti-inflammatory food and potential adjunct therapy for people with arthritis and gout.: 19.2 milligrams Total carbohydrates : 32 grams 11% DV.: 32 grams 11% DV Dietary fiber : 0.96 grams 4% DV.: 0.96 grams 4% DV Sugars : 24 grams.Osteoarthritis is the most common type of arthritis.Study participants drank 10.5 ounces of Montmorency cherry juice or placebo drink twice daily for three weeks.A 2013 study looked at tart cherry juice’s effect in people with osteoarthritis.How Much Cherry Juice for Arthritis?According to these studies, 8-10 ounces of tart cherry juice taken twice daily may achieve lower markers of inflammation in osteoarthritis.Cherry Juice for Gout.Tart cherry juice was evaluated for its ability to decrease uric acid levels and inflammatory markers in people with gout in a small 2011 study of ten participants.Study participants were randomized to drink 8 ounces of either tart cherry juice or a placebo drink daily for 4 weeks, followed by a 4 week washout period, then proceeded with another 4 weeks of drinking the alternate beverage.A 2019 review of six studies that looked at the effect of cherries (as extract or juice) as a complementary treatment for gout and uric acid levels concluded that there is an association between cherry intake and a reduced risk of gout attacks.However, the authors noted that more comprehensive studies with longer-term follow-up are needed to fully determine the effectiveness of cherry consumption for people with gout or high uric acid levels.With the small number of participants in these few studies and the short-term follow-up, along with the mixed results, larger long-term studies are warranted to clarify the effects of tart cherry juice in people with gout. .

The Many Health Benefits of Dark Sweet Cherries

The Many Health Benefits of Dark Sweet Cherries

The Many Health Benefits of Dark Sweet Cherries

Are Dark Sweet Cherries the Same as Tart Cherries?Despite the differences in flavor, both groups of cherries are especially nutritious and are great sources of dietary fiber and important vitamins and minerals like potassium and vitamin C.Tart cherries are different from sweet cherries when it comes to some of the health benefits they provide.Are Dark Sweet Cherries Healthy?Like many other dark red fruits and vegetables, both tart and dark sweet cherries are rich in anthocyanins, polyphenol compounds that have been discovered to have a wide range of health benefits.Many different fruits and vegetables may be packed with nutrients if eaten fresh, but some fruits, like dark sweet cherries, have a short harvest season.Cherries for More than Just Flavor.Nutrition is important if you are going to be bringing almost any product to market today, but flavor is important as well. .

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