Of all the fresh fruits of all seasons, cherries have a reputation for being a precursor to warmth — bright red bulbs are the freshest in the middle of summer. But when I started seeing pure cherry juice coming out at grocery stores and local farmers markets all year round, I couldn’t help but be intrigued. This is because tart cherry juice has recently become a trend in the health sector due to its many nutritional benefits.
Before I started drinking, I turned to research to see for myself what benefits this soothing sour drink really brings. I was surprised to find a study that documented how elite athletes used tart cherry juice to reduce pain and speed recovery after intense training.But that’s not all related Health benefits of tart cherry juice..
What is Tart Cherry Juice? How much should I take?
If you’re going to try drinking cherry juice for health benefits, you’ll want to make sure it’s the case Pure tart cherry juice, Made with Montmorency Cherry.. These cherries, sometimes referred to as “sour” cherries, themselves have a crimson color and a sweet tart flavor profile. This type of cherries has been studied more than any other cherries for its unique nutritional profile. They are cultivated primarily in Michigan, but are also cultivated in other pockets throughout the United States. Look for brands that skip pure cherry juice (undiluted) and additional sugar.
Jordan Mazur, MS, RD, Professional Sports Nutritionist and Nutrition Director at the San Francisco 49ers, said: Good housekeeping Its 16 ounces of tart cherry juice is the key to collecting “phytonnutrients that enjoy the reported benefits for inflammation and recovery.”
He continues. “Some studies go further by saying that they consume one 8 ounce. Morning and post-workout servings are most effective.”
Most benefits are seen 7-10 days after consistent consumption, but the key to achieving these benefits is to consistently consume enough juice as often as possible. 2010 survey Scandinavian Journal of Sports Medicine Marathon athletes who took tart cherry juice 5 days and 48 hours after the event demonstrated less pain and inflammation and faster recovery than the placebo group. This study shows that the benefits of tart cherry juice can be best enjoyed at certain high-intensity events, as opposed to daily training, but more information is needed. ..
Be careful about how the juice is processed by a particular brand. Maintaining nutritional value is important for optimal results. Be careful when looking at powders and concentrates. In many cases, it may be less effective depending on the treatment method. Mazur recommends juices that are easy to find and drink (rather than mixing powders and concentrates with a certain amount of water).
Getty: Alexandra Pavlova
What are the health benefits of tart cherry juice?
Delicious and tart drinks have some potential health benefits, and many researchers are doing research to uncover even more benefits in the areas of cardiovascular health and cancer. Here are seven different uses that may upset you to start the Tart Cherry Juice Regiment.
1) Pack nutritious punches
First and foremost Tart cherries are packed with large amounts of vitamins and nutrients in just one glass of juice. “”[It] In addition to significant amounts of vitamins A and C, it contains manganese, potassium, copper, zinc, and vitamin K, “says Mazur. One serving also contains 56 mg of flavonoids, including anthocyanins, which have antioxidant and anti-inflammatory properties. Antioxidants help delay damage to cells and reduce inflammation. Too much inflammation in the body can lead to illnesses such as cancer and heart disease.
2) Treat myalgia
Fitness enthusiasts, especially athletes, began to pay more attention to cherry juice when researchers began investigating their impact on recovery.
When it comes to reducing muscle aches, people are beginning to notice cherry juice.Many studies including this 2010 item from International Journal of Sports Nutrition, Examine cherry juice to reduce pain after long distance runs. The results suggest that the pain after drinking tart cherry juice for 7 days was reduced compared to the placebo group.
“Overall, taking tart cherry juice for several days before and after strenuous exercise may reduce muscle weakness and pain, and may speed recovery,” says Mazur. .. “There are many studies investigating markers of muscle damage and how tart cherry juice can improve certain biomarkers of post-exercise muscle damage.”
He also states that while reducing muscle pain and inflammation is associated with juice, it improves an individual’s antioxidant capacity and reduces post-workout oxidative damage.
3) Increase exercise endurance
Tart cherry juice helps relieve muscle strength and pain. It also helps optimize the athlete’s overall endurance over time. According to the 2020 meta-analysis American College of Nutrition Journal, Tart Cherry Concentrate may enhance endurance exercise performance due to its low glycemic index, anti-inflammatory and antioxidant capacity, and blood flow enhancing effect. This supports Mazur’s stance that inflammation is neutralized by tart cherry juice, is less painful and recovers faster.
4) Enhance sleep
Do you throw it all night? Tart cherry juice is being studied as a viable solution to improve sleep hygiene over time. Tart cherries are one of the foods high in melatonin. Melatonin is a hormone that is naturally produced by the body and helps regulate the body clock found in some foods. Many people take OTC melatonin tablets to help them sleep.
In a randomized controlled trial published in Journal of European Nutrition According to 2011 data, ingestion of tart cherry juice concentrate “increases extrinsic melatonin, which is beneficial in improving sleep time and quality in healthy men and women and may help manage sleep disorders. Bring it. “
“This seems to help increase the levels of tryptophan in the body by supporting the production of melatonin,” Mazur adds. Tryptophan helps you sleep longer, especially when taken consistently. Due to the increasing sleep disorders, tart cherry juice is a great natural alternative to sleep supplements.
5) Fight inflammation
Perhaps the advice I’ve heard millions of times, chronic inflammation can exacerbate a myriad of chronic conditions, and whatever can protect us from it is fine. That is why so many diets focus on anti-inflammatory foods.
“Anthocyanins, a naturally occurring compound in fruits, have beneficial anti-inflammatory properties in people with chronic pain and inflammation,” explains Mazur.
Anti-inflammatory compounds like anthocyanins can protect cells from damage. Failure to do so can cause problems such as heart disease and poor cardiovascular health.
6) Target gout and other forms of arthritis
There are also some studies showing that tart cherry juice may help with gout, a type of painful arthritis that often affects the big toe. This 2019 study shows the potential to reduce relapse, and there are ongoing studies. Tart cherries are thought to affect lowering uric acid levels.
“Several preliminary studies have shown that tart cherry juice helps to slightly reduce the pain and stiffness of arthritic patients after consistent ingestion,” says Mazur. Most studies focus on osteoarthritis, which thins the cartilage in the lining of the joint, and more research is needed to see how beneficial the exposure is.
7) Lower high blood pressure
A small study conducted by Northumbria University in Newcastle on men with high blood pressure showed promising results in lowering high blood pressure. This is a change brought about by drinking the Montmorency Cherry Juice Concentrate, which is equivalent to taking medicines.Another study from the journal Hood & Function Collecting both males and females in that way showed a decrease in systolic blood pressure and LDL cholesterol. These studies were not as large as some others, but showed promising results to show the need for ongoing studies.
What are the side effects of drinking tart cherry juice?
Tart cherry juice is relatively safe for most people, but it contains a large amount of sorbitol natural sugar alcohol, which is also found in prunes and berries. This can cause frequent bloating, gas, and in some cases diarrhea. Patients with Crohn’s disease, ulcerative colitis (or other gastric conditions!) Should be aware if this is causing gastrointestinal problems. Mazur says 16 ounces of tart cherry juice daily is safe for most people, Discussing the right amount with your healthcare provider important If you have an existing gastrointestinal condition.
Although most experts consider it hypoglycemic, fruit by-products are high in sugar, so people with type 1 or type 2 diabetes should consult their doctor before drinking tart cherry juice.
“Tart cherries provide a compound called quercetin that can interfere with drugs such as anticoagulants,” says Mazur. Therefore, if you are taking medication, it is important to consult your doctor to make sure that cherry juice is safe.
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