Tart cherries, the red cherries commonly used in cherry pie, are
one of the fruits highest in anti-oxidant plant compounds known as
anthocyanins. Two recent
studies add to a growing body of evidence on the joint health benefits of
regular tart cherry consumption. In the
studies researchers found tart cherries caused changes in how the body
processes uric acid -- a substance that is elevated in those suffering from
gout. They also found that sour cherry
juice reduces c-reactive protein, a biomarker of systemic inflammation.
In the studies, healthy participants consumed tart cherry juice
concentrate equivalent to 45 or 90 tart cherries. Researchers collected blood and urine
samples from the participants immediately before and at numerous intervals for
up to 48 hours after the tart cherry juice was consumed. They found that after consumption of the
juice, participants’ blood levels of uric acid significantly decreased and
urinary excretion of uric acid increased and that these changes persisted for
more than 12 hours. They also found that
c-reactive protein levels significantly declined after consumption.
In addition to joint
health benefits, tart cherries appear to help with sleep. They are one the richest natural sources of
melatonin, a hormone that helps regulate the sleep-wake cycle. A study from April of this year, found that
seniors who drank 8 oz. of tart cherry
juice in the morning and at night were able to sleep more than an hour longer
each night compared to those taking a placebo.
What to do: Studies
on the cherries thus far have been relatively small but results are
encouraging. Doses and preparations used
in studies have varied. Be mindful that any of the cherry preparations add calories
and natural sugars to your diet. If you are up for
giving the cherries a go, try having an 8oz glass of the juice, 2 Tablespoons
of sour cherry juice concentrate, or 1-1.5 cups of sour cherries twice daily.
Also, though perhaps not quite as packed with anthrocyanins as tart
cherries, diets rich in all kinds of cherries (not just sour cherry),
blueberries, and cranberries appear to be helpful in reducing gout flare-ups
and increasing the body’s anti-oxidant defenses.
Sources:
Bell PG, Gaze DC, Davison GW, George TW, Scotter MJ, Howatson G.
Montmorency tart cherry (Prunus cerasus
L.) concentrate lowers uric acid, independent of plasma
cyanidin-3-O-glucosiderutinoside. Journal of Functional Foods. 2014; 11: 82-90. DOI: 10.1016/j.jff.2014.09.004
Bell PG, Walshe IH,
Davison GW, Stevenson E, Howatson G. Montmorency cherries reduce the oxidative
stress and inflammatory responses to repeated days high-intensity stochastic
cycling. Nutrients. 2014;6:829-843. DOI:10.3390/nu6020829
Seymour EM, Warber SM, Kirakosyan A, Noon KR, Gillespie B, Uhley
VE, Wunder J, Urcuyo DE, Kaufman PB, Bolling SF. Anthocyanin pharmacokinetics
and dose-dependent plasma antioxidant pharmacodynamics following whole tart
cherry intake in human adults. Journal of Functional Foods. Sept. 2014; Available online ahead of
print. DOI: 10.1016/j.jff.2014.08.007
Liu AG, Tipton RC, Pan W, Finley JW, Prudente A, Karki N,
Losso JN, Greenway FL. Tart cherry juice increases sleep time in older adults
with insomnia. Experimental Biology.
2014. San
Diego, CA. April 28, 2014.
http://www.fasebj.org/content/28/1_Supplement/830.9
Adapted from articles available at:
http://www.medicalnewstoday.com/releases/283390.php
http://www.prnewswire.com/news-releases/study-tart-cherry-juice-increases-sleep-time-in-adults-with-insomnia-257037251.html
http://www.medicaldaily.com/tart-cherry-juice-found-cut-levels-uric-acid-and-inflammation-biomarker-blood-306112
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