Tart cherries, especially the Montmorency variety, are more than just a sour snack.
Packed with antioxidants and potent plant compounds, these small fruits have been linked to better sleep, faster recovery, and even heart health.
Rich in nutrients and antioxidants
Tart cherries contain a unique mix of anthocyanins, melatonin, quercetin, and chlorogenic acid – all known for their powerful health benefits.
Combined with vitamins A and C, potassium, and fiber, they make an impressive superfood with a strong nutritional profile.
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Natural anti-inflammatory effects
Anthocyanins in tart cherries inhibit the COX-1 and COX-2 enzymes, acting similarly to over-the-counter NSAIDs but without the side effects.
This means tart cherries can help reduce inflammation in a gentler, more natural way.
Combat stress
Thanks to their high antioxidant content, tart cherries fight free radicals and help protect your cells from damage.
This may contribute to slower aging and a reduced risk of chronic diseases.
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Reduce muscle soreness after exercise
Tart cherry juice has been shown to reduce post-exercise soreness and accelerate muscle recovery.
Athletes benefit from less pain and quicker strength recovery due to reduced inflammation and better blood flow.
Enhance endurance and performance
A meta-analysis of 10 randomized trials found that tart cherry concentrate improves endurance performance and reduces soreness, especially when taken for a week before and on the day of exercise.
Improve sleep quality and duration
Melatonin in tart cherries helps regulate the body’s internal clock.
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Multiple studies show increased sleep time and efficiency in people drinking tart cherry juice, making it a natural alternative for better rest.
Help lower blood pressure
One study showed, people with early-stage hypertension, just 60 mL of Montmorency cherry concentrate could significantly lowered systolic blood pressure.
This effect is believed to be caused by phenolic acids like protocatechuic and vanillic acid.
Support blood sugar control
Some studies have found modest reductions in fasting blood glucose levels after tart cherry intake, particularly in overweight individuals or those with elevated glucose.
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While the effects aren’t consistent, the potential is promising.
Safe for daily consumption
Tart cherry supplements are generally well-tolerated with minimal risk.
Most effective doses range from 30 to 60 mL of juice concentrate daily, and higher amounts up to 120 mL may offer stronger results.
Convenient supplement formats
You don’t have to eat the fruit whole – tart cherry juice, capsules, and powders are all effective and convenient.
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Especially capsules offer a longer-lasting release, making daily intake easy and practical.
This article is based on information from News-medical.net.