Cherry Juice - the facts.
What do these deliciously plump bite sized gems have to offer? Plenty!
Cherries contain loads of beneficial nutrients such as vitamins, antioxidants, anthocyanins, melatonin and fibre, all of which can be helpful in alleviating and improving symptoms in certain health conditions.
Cherry Juice types: Sweet vs Sour
You may have noticed different types of cherry juice on the market such as tart (sour) or sweet. So what is the difference exactly?
Cherries, across the board are high in beneficial nutrients; however some contain higher components than their counter parts.
The Montmorency cherry variety, known as the tart or sour cherry, have a greater amount of anthocyanins and vitamins, which may be a superior choice when it comes to certain inflammatory conditions such as gout. They also contain melatonin which can be beneficial for maintaining healthy sleeping patterns.
Sweet cherries are the common variety which we all know and love. Excitement cannot be helped when they make an appearance on our supermarket shelves! We know that summer is in full swing and the occurrences of momentous pip spitting competitions are rife throughout many Aussie backyards! Sweet cherries are not to be underestimated compared to the tart variety. They still pack a mean nutritional punch. They are perfect for lunch boxes, added to fruit salads, and delicious desserts.
The juice on anthocyanins
Anthocyanins are members of the bioflavonoid phytochemical family. They are responsible for the beautiful rich, red, purple and blue colours seen in cherries, berries and eggplant. Anthocyanins are a great source of antioxidants. The most abundant anthocyanins in cherry fruits are cyanidins.
Research suggests cyanidins play a major role in reducing oxidative stress and inflammation associated with certain conditions.
So which health conditions?
Gout - Nobody wants to experience gout, let alone be attacked by it. A single blind, two-phase, randomised, cross-over design trial conducted in 2014 identified the bioavailability of anthocyanins following the ingestion of two different doses of Montmorency tart cherry juice concentrate; 30mL and 60mL.
The results show that 30mL of Montmorency cherry juice (mixed with 100mL of water), significantly reduced levels of high sensitive C-reactive protein and serum urate and increased urinary urate excretion, reducing overall inflammation. The authors found no further health benefits in consuming the 60mL dosage.
Muscle recovery - Cherry juice has been shown in clinical trials to reduce exercise induced pain and aid in the recovery of human muscle function (Bell et al 2014). A randomized, placebo-controlled, double-blind trial, investigated the health benefits of Montmorency cherry juice in long distance runners.
The evidence suggests that the administration of tart cherry juice reduced symptoms of exercise-induced muscle pain amongst participants during and after running events. This may be due to the high anthocyanin and anti-inflammatory compounds found in Montmorency cherries.
Osteoarthritis - OA is associated with inflammation and oxidative stress. Individuals with OA have been shown to have elevated high sensitive C-reactive protein levels, increased oxidative stress with a decrease in total antioxidant capacity.
Tart cherry juice has been shown to provide symptom relief in individuals with mild to moderate knee OA, by reducing high sensitive C-reactive protein levels. Reducing hsCRP levels reduces inflammation, which in turn may reduce associated pain.
Tired of being tired? - Montmorency cherries contain melatonin, a molecule critical in regulating the sleep-wake cycle in humans. Tart cherry juice concentrate provides an increase in exogenous melatonin which is beneficial in improving sleep quality, duration and sleep maintenance in healthy men and women.
Clinical evidence suggests tart cherry juice increases total sleep time, amount of time spent in bed and sleep efficiency after 7 days of consuming 30mL twice daily.
How much should I use?
Tart cherry juice; all you need is 30mL of Dr Superfoods 100% Tart Montmorency Cherry Concentrate mixed in water or sparkling mineral water daily for anti-inflammatory benefits and sleep maintenance.
Sweet cherry juice; this form of juice doesn’t necessarily need to be diluted, however the choice is yours! A serving size measures out to 250mL. Cherry More is an Australian branded cherry juice; the cherries are grown and sourced in the Hilltops Region of New South Wales. Cherry More is high in Vitamins A, C, & K, potassium and fiber and contains only cherries!
*30mL of Montmorency cherry juice is approximately equivalent to consuming 90 cherries.
You can read about Sweet Cherry Juice on our blog Health Benefits of Sweet Cherry juice.