Tart Cherries Fruit Health Benefits
- January 13, 2022
Tart cherry juice is made from the fruit of the Prunus cerasus tree, native to southwest Asia and Europe, and is linked to a number of interesting health benefits.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.One group of men was given tart cherry supplements or a placebo in the days leading up to and immediately following an intense resistance training session.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 ).Summary: Tart cherry juice intake in the days leading up to and immediately following intense physical exercise may reduce muscle strength loss and soreness.Moreover, tart cherries contain a good amount of tryptophan and anthocyanins, two compounds that may help the body create melatonin and lengthen its effects.Research shows that supplementing with tart cherry juice increases levels of melatonin and helps improve sleep quality and duration ( 14 ).In one study, tart cherry juice reduced certain blood markers of inflammation in women with osteoarthritis, the most common type of arthritis (16).In another study, patients who consumed two 8-ounce (240-ml) bottles of tart cherry juice daily experienced slightly less pain and stiffness after six weeks ( 17 ).Studies have also looked at the effect of tart cherry juice on gout, a type of arthritis accompanied by repeated attacks of swelling and intense pain.Drinking tart cherry juice seems to reduce blood levels of uric acid — a chemical that can trigger gout when present in too high concentrations (18).Tart cherries and their juice contain large amounts of antioxidants and other beneficial plant compounds that may have protective effects on brain cells ( 21 ).In one study, consuming 16 ounces (480 ml) of tart cherry juice daily improved antioxidant defenses in healthy older men and women ( 22 ).In another study, older adults with mild-to-moderate dementia consumed either 6.5 ounces (200 ml) of tart cherry juice or a placebo for 12 weeks.Summary: The high antioxidant levels in tart cherry juice may help improve brain function and reduce symptoms of mild-to-moderate dementia.For instance, one study researched the effect of this juice on upper respiratory tract symptoms commonly experienced by marathon runners after a race.A group of runners drank tart cherry juice in the days leading up to and immediately following a marathon race while another consumed a placebo.Additionally, this juice is safe for most people, though it contains high amounts of sorbitol — a type of sugar alcohol that can cause stomach pain and diarrhea for some.Individuals on medications should consult a doctor before adding large amounts of tart cherry juice to their diet. .
Is Tart Cherry Juice Good for You? Pros and Cons, Nutrition
Although additional research is needed, tart cherry juice appears to improve overall health by reducing inflammation in the body.Studies have shown that potassium may help keep blood pressure in a healthy range and reduce the risk of stroke .However, the same thing that makes tart cherry juice so potent can also create complications for people with certain medical conditions.In a randomized, placebo-controlled study, tart cherry juice significantly reduced inflammation biomarkers that are common in chronic diseases. .
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. .
A Review of the Health Benefits of Cherries
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Health Benefits of Montmorency Tart Cherries
Emerging evidence suggests that the Montmorency tart cherries health benefits come from the unique attributes make the nutritional profile hard to top.Tart cherries are a healthy whole fruit that is high in fiber, potassium, beta carotene, and antioxidants.“Tart cherries have 19 times as much vitamin A and beta carotene as strawberries and blueberries!” By Dr. Alice Jo Rainville.Studies have shown that the antioxidant compounds in tart cherry juice may decrease some of the symptoms of exercise-induced muscle damage.Tart cherry juice concentrate scored highest of all fruits and vegetables in recently conducted extensive nutraceutical evaluations and ORAC testing by Brunswick Laboratories.A one ounce serving of King Orchards tart cherry juice concentrate provides 57,946.2 ORAC 5.0 units, which measure the antioxidant capacity of foods.Montmorency tart cherries are easy to fit into your regular routine even though they are rarely in the fresh fruit section at your favorite grocery store.Montmorency tart cherries have a very short fresh shelf life, only lasting around 24 hours after being picked.Fortunately, there are several way to preserve tart cherries without compromising their extraordinary health benefits.These cherries are perfect for cooking, baking, as a yogurt or ice cream topping, or just slightly thawed on their own.This is one of the only ways to get fresh Montmorency tart cherries due to their 24 hour shelf life.Not only will you be getting an extremely unique product, but you will get the amazing opportunity to walk through the orchard and hand pick your own fruit.Many of our customers enjoy tossing dried cherries in their morning oatmeal, a cup of yogurt or cereal, on salads, or as a refreshing alternative to raisins in their favorite recipe. .
5 Health Benefits of Tart Cherries
Packing not only flavor but tons of nutrients, tart Montmorency cherry juice significantly reduces high blood pressure comparable to what you can achieve with medicine, according to new research from Northumbria University in Newcastle, United Kingdom.In the study, published in The American Journal of Clinical Nutrition, researchers targeted 15 men who had early signs of high blood pressure and, consequently, a higher risk of suffering from heart-related problems in the future.And while it’s hard to draw much of a conclusion from a single small study, it does point to something that research has suggested for a while: Tart cherries have a bevy of health benefits.If you feel like you’re living in the body of someone 10-20 years your senior because of the pain and stiffness you suffer after long training sessions, you might benefit from supplementing your diet with tart cherry juice.In a study from Oregon Health and Science University, researchers told patients with osteoarthritis—a type of arthritis that occurs when flexible tissue at the ends of bones wears down—to drank tart cherry juice twice a day for three weeks.You may not need the ibuprofren or ice packs after a grueling run: Tart cherries may be more effective for beating muscle pain, according to a study from Oregon Health and Science University.Another study, published in the Journal of the International Society of Sports Nutrition, found that tart cherry juice also has a protective effect on muscles and helps reduce pain during strenuous exercise. .
5 Things You Need To Know About Tart Cherries
In addition to being a delicious snack, juice and ingredient… we love tart cherries because of the array of health benefits they promote!From improving sleep, to decreasing muscle pain and inflammation, over 50 studies show that tart cherries are a powerful source of beneficial nutrition.Tart cherries are a natural source of melatonin, which is a hormone that regulates of the body’s internal clock and sleep-wake cycle.Foods that contain probiotics are becoming increasingly popular and people are experiencing the benefits that good bacteria has on gut health.Foods that are abundant in natural plant compounds, such as polyphenols, can also positively impact digestive health by stimulating the growth of good bacteria living in the intestinal tract.Montmorency tart cherries are rich in polyphenols, and studies suggest that incorporating these into your diet may help enhance gut health.This power drink is not only delicious, but it’s packed with the health benefits of tart cherry juice, ginger, turmeric and more!Running, biking, lifting… no matter what your fitness routine is, tart cherry juice is great for relieving muscle soreness.Studies show Montmorency tart cherry juice has the ability to reduce muscle pain and weakness after long distance running and intense strength training.Research shows that tart cherries may provide many benefits to your heart, such as lowering cholesterol and triglycerides, reducing inflammation and improving belly fat.Cardiovascular disease is the number one killer of men and women in North America, so show your heart some love and be sure to exercise and consume plenty of tart cherries!8 ounces of 100% tart cherry juice consumed daily for four weeks helped reduce inflammation associated with many chronic diseases.8 ounces of 100% tart cherry juice consumed daily for four weeks helped reduce inflammation associated with many chronic diseases Lowers risk of gout attacks.Oregon Health & Science University found that participants who drank 10.5-ounce bottles of Montmorency tart cherry juice twice daily for 21 days experienced a significant reduction in serum biomarkers of inflammation. .
Health Benefits of Cherry Juice for Arthritis and Gout
Although preliminary, some studies have suggested that cherry juice could offer benefits as a complementary treatment for arthritis and gout.This article will examine the benefits of tart cherry juice in people with arthritis and gout, weighing the current evidence alongside the potential risks and side effects.Tart cherry juice contains anthocyanins, which are anti-inflammatory compounds responsible for the red, blue, and purple colors of fruits and vegetables.Together, these compounds make tart cherry juice a potentially helpful add-on therapy for people with arthritis and gout.Eight ounces of 100% organic tart cherry juice delivers the following nutritional value and helps meet the recommended daily value (DV) of several key nutrients:.Recap Tart cherry juice is rich in plant-based compounds called anthocyanins and polyphenols, both of which have anti-inflammatory and antioxidant effects.There have been a small handful of clinical trials investigating the effect of tart cherry juice on people with arthritis.A 2012 study in the Journal of Food Science reported that participants with osteoarthritis who drank 10.5 ounces of Montmorency cherry juice twice daily for three weeks had lower markers of inflammation (specifically C-reactive protein) than people given a placebo .Gout is a chronic form of inflammatory arthritis caused by the build-up of uric acid crystals in the joints and tissues (most commonly the big toe).A small 2011 study involving 10 adults with gout found that participants who consumed 8 ounces of tart cherry juice per day for four weeks had less uric acid and pro-inflammatory compounds in their bloodstream than those given a placebo.A 2019 study involving 25 overweight or obese adults at risk of gout reported that those who drank 8 ounces of tart cherry juice every day for four weeks had lower uric acid and C-reactive protein levels than those who were given a placebo.A 2019 review of studies in Evidence-Based Complementary and Alternative Medicine suggested that the more tart cherry juice a person drank, the lower their risk was of having a gout attack.A 2020 study published in the journal Rheumatology looked at the effects of tart cherry juice in 50 adults with gout.Recap Tart cherry juice poses few health risks but may not be suitable for people with diabetes or those on an arthritis-friendly diet due to the high sugar content (24 grams per serving).Some studies have shown that drinking tart cherry juice can reduce inflammation, joint pain, and stiffness in people with osteoarthritis.Tart cherry juice is generally safe to consume, although some people may experience an upset stomach or loose stools. .
5 benefits of cherries for gout, sleep, nutrition, and more
Some evidence suggests that they may also help lower inflammation, protect heart health, and improve sleep as part of a healthy diet.However, it can result in sore muscles or, if a person exercises in a way that causes strain, injury.A 2020 meta-analysis involved participants who consumed tart cherry concentrate as a powder or juice for 7 days until 1.5 hours before exercising.The results revealed that tart cherry consumption improved a person’s endurance during exercise.Scientists need to carry out more research to determine whether or not cherries can reduce recovery times and soreness after exercise.Nutritional value In addition to having specific health benefits, cherries are also a source of many important nutrients.Add dried cherries to fruit and nut mixes, cereals, muesli, and granolas.Pair cherries with savory foods, such as salads, cheeses, seafood, or pork. .