What research has been done on tart cherries?

Although anthocyanins, which are also found in blueberries and other purplish-red fruits and vegetables, are known to be powerful antioxidants, no studies have looked at whether cherries--tart or sweet-can relieve symptoms of arthritis, gout, or diabetes outside the lab.

• A small randomised controlled trial in the British Journal of Sports Medicine examined the effectiveness of a tart cherry juice blend in preventing symptoms of exercise-induced muscle damage. Fourteen male college students drank 12 fl oz of a cherry juice blend or a placebo, twice per day for eight consecutive days. Strength loss was significantly lower in people taking the cherry juice (4%) compared with the placebo (22%). Pain was also significantly lower in people taking the cherry juice.

• Jill M. Tall, Ph.D., research fellow at Johns Hopkins, was the lead researcher of a study that tested the effectiveness of orally administrated anthocyanins from tart cherries on inflammation-induced pain in rats. The results of the study suggested that tart cherry anthocyanins may have a beneficial role in reducing inflammatory pain.

Tart Cherries can help reduce inflammation

American College of Sports Medicine conference (abstract 1389), drinking tart cherry juice twice a day for three weeks resulted in significant reduction of inflammatory markers. The study, conducted by researchers from Oregon Health and Science University, involved 20 women between the age of 40 and 70 who had inflammatory osteoarthritis.

Anthocyanins are the compounds in tart cherries that give the fruit their vibrant colour, high antioxidant level, and ability to reduce inflammation. There have been previous studies that linked tart cherries to decreased joint pain and muscle pain. In this study, researchers said that up to 40% of osteoarthritis patients have inflammation and "tart cherries may provide beneficial anti-inflammatory activity helping OA patients manage their disease."

Beautiful Cherry-Almond Muffins

Cherries are rich in antioxidants that may help fight inflammation, and the fibre in these muffins can help you feel full for hours. Makes 12

 

• 340g whole wheat pastry flour
• 113g almondflour*'
• 1 tsp cinnamon
• 1 tsp baking powder
• ½ tsp: baking soda
• ¼ tsp:salt
• 2 large eggs
• 177ml reduced-fat sour cream
• 113g natural cane or regular sugar
• 78ml Cup canola or light olive oil
• 1 tsp almond extract
• 340g cups pitted and quartered fresh cherries

Preheat oven to 200°c. In a large bowl, mix together flours, cinnamon, baking powder, baking soda and salt. In a separate bowl, 1ightly beat eggs, and then stir in sour cream, sugar, oil, and almond extract. Gently mix wet ingredients with dry ingredients. Fold in cherries. Divide batter among 12 greased or paper-lined muffin cups. Bake for 22 minutes, or until a toothpick inserted into the centre of a muffin comes out clean. Let cool several minutes before unmolding.

* Almond flour, also called almond meal, is available at health-food stores and in the gluten-free section of larger grocery stores. Keep it in the refrigerator or freezer to maintain freshness.

Per Muffin: 183 calories, 5g protein, 12g fat (2g saturated), 16g carbohydrates, 71 mg sodium, 3g fibre

Battling the effects of Gout and Arthritis

Drinking tart cherry juice can help prevent gout attacks, relieve muscle soreness after exercise, and possibly help with arthritis pain because of its natural anti-inflammatory properties.

Gout expert Naomi Schlesinger, M.D., says the juice seems to reduce the joint inflammation that gout causes. Schlesinger led a study that found patients who took a tablespoon of tart cherry juice concentrate twice a day for four months cut the frequency of their gout attacks in half.

More than a third remained gout attack-free. Other studies have shown that drinking tart cherry juice daily helps runners reduce muscle soreness and reduces inflammation in overweight patients.

Unlike its sweeter cousins, the Bing and black cherry, the tart cherry is bright red and higher in antioxidants.

Oregon Health & Science University presented today 30th MAY 2012 at the American College of Sports Medicine Conference (ACSM)

Tart Cherries May Help Millions Reduce Inflammation to Manage Pain, According to New Research

Tart cherries may help reduce chronic inflammation, especially for the millions of people suffering from debilitating joint pain and arthritis, according to new research from) in San Francisco, California.1 In fact, the researchers suggest tart cherries have the “highest anti-inflammatory content of any food” and can help people with osteoarthritis manage their disease.

In a study of twenty women ages 40 to 70 with inflammatory osteoarthritis, the researchers found that drinking tart cherry juice twice daily for three weeks led to significant reductions in important inflammation markers – especially for women who had the highest inflammation levels at the start of the study.

“With millions of Americans looking for ways to naturally manage pain, it’s promising that tart cherries can help, without the possible side effects often associated with arthritis medications,” said Kerry Kuehl, M.D, Dr.PH., M.S., Oregon Health & Science University, principal study investigator. “I’m intrigued by the potential for a real food to offer such a powerful anti-inflammatory benefit – especially for active adults.”

Often characterised as “wear and tear” arthritis, osteoarthritis is the most common type of arthritis. Athletes are often at a greater risk for developing the condition, given their excessive joint use that can cause a breakdown in cartilage and lead to pain and injury, according to the Arthritis Foundation. The inflammation benefits could be particularly important for athletes, according to Kuehl’s previous research. In a past study he found that people who drank tart cherry juice while training for a long distance run reported significantly less pain after exercise than those who didn’t.2

Go Red Instead to Manage Pain

Along with providing the fruit’s bright red colour, the antioxidant compounds in tart cherries – called anthocyanins – have been specifically linked to high antioxidant capacity and reduced inflammation, at levels comparable to some well-known pain medications.3

Sources:

Sleigh, AE, Kuehl KS, Elliot DL . Efficacy of tart cherry juice to reduce inflammation among patients with osteoarthritis. American College of Sports Medicine Annual Meeting. May 30, 2012. 2. Kuehl KS, Perrier ET, Elliot DL, Chestnutt J. Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial. J Int Soc Sports Nutr 2010;7:17-22. Phytomedicine 2001;8:362-369.
3. Seeram NP, Momin RA, Nair MG, Bourquin LD. Cyclooxygenase inhibitory and antioxidant cyanidin glycosides in cherries and berries.

Anthocyanins

Tart cherries contain the highest concentrations of anthocyanins 1 and 2 which help block enzymes associated with inflammation. Tart cherries contain significantly more anthocyanins than other fruits, including sweet cherries.16,18

16. Seeram NP, Momin RA, Nair MG, Bourquin LD. Cyclooxygenase inhibitory and antioxidant cyanidin glycosides in cherries and berries. Phytomedicine 2001;8:362-369.
18. Kim DO, Heo HJ, Kim YJ, Yang HS, Lee CY. Sweet and sour cherry phenolics and their protective effects on neuronal cells. J Agric Food Chem 2005;53:9921-9927.