Tart cherries may lack the agreeable taste of their sweeter cousins, but these mouth-puckering fruits are higher in beneficial anthocyanins, the pigments responsible for their vivid color. Many people turn to tart cherry juice for its purported ability to relieve painful symptoms of arthritis and other inflammatory conditions. Some human and animal studies support the ability of tart cherry juice to ease inflammation, as well as to provide other health benefits. Ask your doctor before trying tart cherry juice to alleviate inflammation.
Features
The cherries used in tart cherry juice, also referred to as sour cherries, pie cherries and morello cherries, grow on the tree botanically known as Prunus cerasus. Indigenous to Europe, the tart cherry is cultivated throughout the United States, where popular commercial varieties include the Montmorency, Richmond and English morello. Herbalists and natural healers have long recommended the use of cherries to ease inflammation; Cherokee Indians employed them to treat arthritis and gout. As well as being marketed as a nutraceutical -- or food that provides health benefits -- tart cherry is currently used in liquid oral medications to disguise the unpleasant taste of certain drugs.
Constituents and Effects
Tart cherries contain phenolic compounds, including flavonoids and anthocyanins, that provide anti-inflammatory effects. In addition, 16 different antioxidants, including quercetin, are present in tart cherries. Tart cherries also provide citric acid, malic acid and tannins, as well as the minerals calcium, phosphorus and potassium and the antioxidant vitamins A and C. Drugs.com, which provides medically reviewed information to consumers, credits tart cherries not only with anti-inflammatory and antioxidative properties, but also the potential to inhibit tumor growth, retard cardiovascular disease and possibly slow the aging process. One ounce, which equals about 2 tbsp., of tart cherry juice concentrate provides 100 calories, 1.6 g of fat, 21 g of carbohydrates, 21 g of sugars and .9 g of protein.
Research
In a placebo-controlled double-blind clinical trial published in 2010 in the "Journal of the International Society of Sports Nutrition," 54 marathon runners were given tart cherry juice twice daily for seven days before the event, as well as on race day. Researchers found that tart cherry juice mediated the secondary inflammatory response to significantly reduce post-exercise muscle pain. In a second study published in 2010 in the "Scandinavian Journal of Medicine in Science and Sports," researchers found that tart cherries provided faster recovery of isometric strength, caused increased antioxidant capability and reduced levels of markers of inflammation such as interleukin-6, C-reactive protein and uric acid. This has led those conducting the study to conclude that tart cherry juice is a viable means of aiding your recovery following strenuous exercise.
Usage and Precautions
King Orchards recommends an ounce a day of tart cherry juice concentrate. If desired, you can mix it with 7 ounces of water for an 8-oz. glass of juice. Although tart cherry juice is generally recognized as safe, People's Pharmacy notes that it can interact with prescription medications. Consult your doctor before using tart cherry juice, especially if you are taking blood thinning medications.
References
- Drugs.com: Complete Sour Cherry Information
- Cherries and Arthritis; Nathan Wei, M.D., F.A.C.P., F.A.C.R.; 2004
- Journal of the International Society of Sports Nutrition; Efficacy of Tart Cherry Juice in Reducing Muscle Pain During Running: A Randomized Controlled Trial; Kerry S. Kuehl et al.; May 2010
- Scandinavian Journal of Medicine in Science and Sports; Influence of Tart Cherry Juice on Indices of Recovery Following Marathon Running; G. Howatson et al.; December 2010
- People's Pharmacy With Joe and Terry Graedon; June 2009
- OldButte.com: Tart Cherry Juice Concentrate Nutritional Information
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