Tart Cherry is one of my favorite health boosting suggestions for my fitness and nutrition clients. This amazing little super fruit is chock full of antioxidants that contain all kinds of anti-inflammatory goodness and pack a powerhouse punch. You can find tart cherry in juice, concentrate, and powdered form. The unsweetened concentrate and powdered forms are the healthier option since Tart Cherry Juice is full of added sugars. Let’s deep dive into all the amazing benefits tart cherry brings to the table.
1- Abundant in Antioxidants
Tart cherries are abundant in antioxidants such as proanthocyanins, anthocyanins, and flavanols. Tart cherries have a higher ORAC (oxygen radical absorption capacity) value than berries, grapes, and plums. ORAC values measure how many antioxidants are in a food and the power of the antioxidant.
This little super fruit is also rich in fiber, vitamin C, potassium, and quercetin. The gorgeous bright red color of tart cherry comes from anthocyanins, which are antioxidants that help fight free radicals in the body that cause cell damage.
Antioxidants help provide a multitude of benefits to the major body systems. As people age, they produce less antioxidants and more free radicals. To counterbalance this, it is important to increase intake of wholesome foods that supply an abundance of antioxidants. Tart cherry intake may help repair and prevent damage to dna, fats, and proteins in the body impaired by free radicals.
2- Anti Inflammatory
Study after study show that tart cherry has an anti inflammatory effect. Inflammation is an immune system response to injury or infection. It is an important protective response for healing damaged tissue in the body. Inflammation also helps defend the body from bacteria and viruses.
Chronic inflammation is when the immune response sticks around long after the infection or injury occurs. According to Harvard Medical School, inflammation in the human body is the most common cause of alzheimer’s, digestive disorders, diabetes, cancer, and other disease.
Consume unsweetened tart cherry concentrate or tart cherry powder to reap the benefits of this magical fruit.
3- Pain and Arthritis Relief
Tart cherry has been shown to decrease pain levels in breast cancer patients over a 2 year study at the Edwards Comprehensive Cancer center .
Pain and inflammation was also reduced in osteoarthritis patients in a clinical trial by Oregon Health and Science University.
Another study by Michigan State University researchers found that tart cherry had the ability to reduce pain and arthritis.
Theses studies all suggest that tart cherry could be an excellent choice as a natural painkiller.
4- Gut Health
Tart cherry was found to have a profound effect on gut health by improving the gut microbiome in a study published by The Journal of Nutritional Biochemistry. The participants had not taken any antibiotics 12 weeks prior to this study. Each participant drank 8 ounces of tart cherry for 5 days. After the 5 days, there was an increase in Bacteroides and Bifidobacterium. This study tell us for better gut health, drink at least one cup of tart cherry per day.
5- Brain Health
Tart cherry improves cognitive function, memory, and decision making abilities according to research from the University of Delaware. Compliance is important, because the participants in this study consumed montmorency cherry tart at least 2 times per day for 12 weeks.
6 – Lower Blood Pressure and Cholesterol
Both high blood pressure and high cholesterol are risk factors for cardiovascular disease. Diets rich in fruits and vegetables improve overall heart health. Thanks to multiple studies, we now know that tart cherry helps lower both BP and cholesterol levels.
A 12 week study showed that tart cherry juice reduced systolic blood pressure (SBP) and low-density lipoprotein (LDL) cholesterol, also knowns as the bad cholesterol, in older adults.
Another study by Department of Agriculture Scientists found that tart cherry has a profound effect of lowering blood pressure levels.
These studies show that unsweetened tart cherry may naturally reduce blood pressure and cholesterol. Consult your doctor before adding new foods or supplements to your diet as a natural approach, especially if you are taking a blood thinner medication. The quercetin found in tart cherry may also interact with blood thinners.
7- Improved Type 2 Diabetes Symptoms
Research has shown that 6 week usage of tart cherry concentrate reduced hemoglobin A1C levels in diabetic women. Tart cherry also lowered both systolic and diastolic blood pressure in diabetic women.
Because tart cherry juice is loaded with sugars, avoid juice as your source of tart cherry as it will raise blood glucose levels. it is best to consume unsweetened tart cherry in an organic powder or liquid concentrate form.
8- Reduce Exercise Recovery and Soreness
Thanks to the polyphenol anti-inflammatory effects in tart cherry, many studies showed a reduction in muscle soreness and exercise recovery time. It also showed an improvement in muscle strength. Polyphenols are micronutrients that we get through certain plant-based foods. They’re packed with antioxidants and potential health benefits. It’s thought that polyphenols can improve or help treat digestion issues, weight management difficulties, diabetes, neurodegenerative disease, and cardiovascular diseases.
Tart cherry is quite valuable as a natural post exercise recovery option. Consider this healthy super fruit on your fitness journey to better health.
9- Improve Sleep
Tart cherry has been found to increase both sleep time and efficiency in numerous studies. Consuming a nice warm cup of cherry tart powder or concentrate combined with water at bedtime may be beneficial because of the tryptophan and melatonin found in this bright red magical fruit. The procyanidin B-2 in tart cherry increases the bioavailability of the tryptophan, which means better zzz’s.
10- Potentially Reduce Cancer Risk and Symptoms
Based on research, tart cherry was found to reduce the cell growth of colon cancer cells. Because of this study, it is suggested that tart cherry may reduce the risk of colon cancer.
According to research completed at Marshall University Joan C. Edwards School of Medicine and Edwards Comprehensive Cancer Center, tart cherry was found to have success in lowering joint pain and muscle soreness for some non metastatic breast cancer patients with Stages 1, 2, and 3. This suggests that tart cherry may be a viable option in reducing symptoms in cancer patients.
11- Gout Relief
Numerous studies have found that tart cherry has a positive effect on gout sufferers. The antioxidant found in tart cherries inhibit inflammatory responses to urate crystals while also lowering bone resorption that occurs with bone erosions caused by gout. The polyphenols, such as anthocyanins, reduce chronic and acute inflammation that have a hand in gout flare ups. The quercetin found in cherries inhibits inflammatory cytokines. All of these amazing properties found in tart cherry help people find gout relief.
About 1 out of every 4 gout sufferers use some form of cherry product to naturally treat their gout. With so many drug interactions and adverse reactions to medications, people are turning more and more to a natural approach for relief of gout symptoms.
According to the referenced studies, gout flare ups were greatly reduced with tart cherry. Because of this, tart cherry intake is a good complementary natural medicine for gout.
12- Eye Health
Thanks to beta-carotene and anthocyanins, tart cherry may be beneficial for your eye health. Beta-carotene helps keep the surface of your eye moist and healthy. Anthocyanins stimulate production of rhodopsin, a protein which has been shown to help night vision while improving capillary circulation in the eyes.
Potential Side Effects of Tart Cherry
Tart Cherry has quercetin, which may interact with certain medications. Quercetin slows down the way your liver processes some medications. If you are taking prescription medications, consult your physician before incorporating tart cherry into your diet.
The enzyme cyclooxygenase found in tart cherry thins the blood, so people taking blood thinner medications should NOT consume tart cherry products without consulting their physician first.
Diabetics should avoid tart cherry juice which is high in sugar. Instead, stick to the unsweetened tart cherry concentrate or and organic powdered form to prevent high blood glucose.
Those with irritable bowel syndrome or crohn’s disease should avoid tart cherry as it may cause diarrhea, bloating, gas, and cramps.
Always, always listen to your body. Side effects from tart cherry are rare and usually not dangerous. However, tart cherry, like all foods, may cause an allergic reaction in some people.
Most of the studies mentioned have one thing in common, compliance. The problem with most of us today is we now expect instant gratification. However, natural approaches just like medicine, must be used consistently to see results. We cannot use a natural preventative product and expect results immediately. Results take time. Whatever condition your body is fighting, the onset wasn’t overnight, and neither is the solution. Consistency is the key for results with everything beneficial in life.
These benefits seen from tart cherry took anywhere from 5 days of use to up to 12 weeks of consistent daily intake. Just as we can’t expect muscles if we don’t put the work in at the gym, the same holds true for a natural approach to preventative health. Some people use a product for a few days and then give up thinking it doesn’t work. Don’t be that person. Use research to make an informed decision based on your own health and then follow through consistently.
Changing Lives Every Day
~ Dawn
Don’t forget to subscribe to my YouTube Channel and Soundcloud Podcast for all things health and fitness. We can also connect on Social Media through Facebook, Instagram, Twitter and Linkedin.
* The FDA Requires the inclusion of the following ; “These statements have not been evaluated by the Food and Drug Administration. As such, the FDA requires the following statement; This product is not intended to diagnose, treat, cure, or prevent any disease.”
