In recent years, attention has been channeled to tart cherry something that has made them gain popularity. Tart cherries are sweet, nutritious has been found to have several health benefits.
They are also known as dwarf cherries, sour cherries, or Montmorency cherries. Most people like taking tart cherries in dried, frozen, or juiced form. The tree that gives rise to tart cherry is scientifically known as Prunus cerasus which is largely found in Southeast Asia and Europe.
Some varieties of tart cherry juice can be loaded with significant amounts of added sugar which to some extent, makes them unsuitable for health. It is thus important to go for the unsweetened cherry juice for the best health benefits.
Continue reading to learn more about the health benefits of tart cherry juice.
1. Tart Cherries Are Loaded with Lots of Nutrients
These small fruits are rich in several nutrients. According to the nutrition database found in the NutritionData Self, 240 ml (8 ounces) of tart cherry juice contains the following nutrients:
119 calories, 28 g of carbs, 5 g of fiber, 2 g of protein, and 1 g of fat. Additionally, the same amount of tart cherry juice contains 62% of the recommended daily intake (RDI) of vitamin A, 40% of the RDI of vitamin C, 14% of the RDI of manganese, 12% of the RDI of potassium, 12% of the RDI of copper, and 7% of the RDI of vitamin K.
Other nutrients found in smaller amounts in tart cherry juice include B vitamins, magnesium, iron, calcium, omega-3, and omega-6 fats, a variety of antioxidants, and plant compounds. According to Wiley Online Library’s nutrition findings on the tart cherry, it has been found that they contain lots of vitamin A up to 20 times more than the varieties of sweet cherries. What’s more, is that they contain a high amount of antioxidant levels five times higher than sweet cherries.
A rule of thumb for differentiating the varieties of sweet cherries from tart cherries is by their skin color. The color of sweet cherries is sort of darker while that of tart cherries is bright red which is maintained right from harvesting. And just had been mentioned earlier, some juice varieties of tart cheery may be composed of added sugar and the best thing is to opt for the unsweetened ones.
2. Tart Cherry May Improve Physical Performance and Soothe Muscle Soreness
Enthusiastic bodybuilders and athletes may find taking tart cherry juice beneficial to them, especially for muscle strength and soreness. Several studies have backed such claims.
In one study by the National Center for Biotechnology Information, some long-distance athletes were given 710 ml of tart cherry juice or placebo for seven days before as well as after the main event. The runners who were put on tart cherry juice experienced a remarkable reduction in pain up to three times during and after the exercise more than those who were put on a placebo.
Another study whose results were published in PubMed established that tart cherry juice could improve sports performance, reduced muscle damage, and helped aid with soreness and inflammation in runners.
Athletes and bodybuilders can as well use tart cherry supplements which are in the form of powder and can help increase muscle strength, reduce muscle breakdown, and increase the recovery rate in resistance training significantly. However, more research needs to be carried in this are to confirm how tart cherry, its juice, and supplements can help improve sports performance.
3. Tart Cherry Can Help Improve Insomnia
Some studies have found that tart cherries can effectively help treat sleep disorders including insomnia and result in quality and quantity of sleep every night.
One particular study by the National Center for Biotechnology Information found that tart cherries contain lots of melatonin. This hormone promotes sleep. Additionally, two plant compounds, that is, anthocyanins and tryptophan are found in tart cherries. These compounds have been shown to help increase the production and prolong the effects of the hormone melatonin.
Therefore, if you are having problems sleeping are difficulty falling asleep, you can supplement with tart cherry juice. This will help you sleep longer and better.
4. Taking Tart Cherry Juice May Help Improve Arthritis and Gout
Common symptoms of arthritis such as inflammation and joint pain may be relieved with the consumption of tart cherry juice. Research on patients with osteoarthritis by the National Center for Biotechnology Information has shown that tart juice can help reduce certain blood markers of inflammation. Tart cherry works by reducing joint stiffness and reducing pain.
Additionally, tart cherries may help reduce the attacks of gout. Some studies have shown that it may reduce the levels of uric acid in the blood. Gout is associated with increased amounts of uric acid in the blood.
5. May Help Improve Health of the Brain
Parkinson’s disease and Alzheimer’s disease are the commonest degenerative brain disorders. Oxidative stress caused by free radicals can contribute to their occurrence. Study findings that are present in Wiley Online Library show that tart cherry and its juice contain a variety of antioxidants and important plant compounds that have protective effects on brain cells.
6. Tart Cherry May Boost the Immune System
A strong immune system needs constant dietary replenishment of vitamins, minerals among others. Tart cherries have been found to contain lots of vitamins and several plant compounds. PubMed has research findings indicating that tart cherry juice can help treat obvious symptoms of the upper respiratory tract.
7. May Help Reduce Blood Pressure
A few studies have shown that adequate consumption of tart cherry juice may help those with hypertension by controlling and regulating their blood pressures.
8. Tart Cherry Have Analgesic Properties
One study by the National Center for Biotechnology Information has shown that consuming tart cherry juice may help pain caused by peripheral neuropathy due to nerve damage.
Conclusion
Tart cherries are small nutritious fruits gotten from the Prunus cerasus plant. They are mostly taken when dried, frozen, or juiced up. Consuming tart cherry comes with several benefits such as pain reduction, boosting the immune system, and improving physical performance just to mention.
MS, Lund University, Sweden
Nutrition plays an important role in human life. Eating habits are one of the factors that affect our health. There is often a misconception among people that nutritionists force a very restrictive diet, but that is not true. In fact, I don't ban any products, but I point out dietary mistakes and help change them by giving tips and new recipes that I've tried myself. I advise my patients not to resist change and to be purposeful. Only with willpower and determination can a good result be achieved in any area of life, including changing eating habits. When I don't work, I love to go climbing. On a Friday evening, you are most likely to find me on my couch, cuddling with my dog and watching some Netflix.
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