Bing Cherries are rich in antioxidants and are a great anti-inflammatory fruit. They contain 320mg of potassium per serving and has the potential to reduce muscle soreness after running. And there are some signs that they may promote muscle relaxation in the stomach. 1,2
Tart Cherry ★★
Tart Cherries have several health benefits with more being found all the time. It has the ability to reduce pain and inflammation and contains a combination of very powerful antioxidants. It is great fighting heart disease by lowering triglycerides (fat) levels and LDL cholesterol in the blood. It can also reduce your risk for strokes.
Like Bing Cherries, they have the potential to relieve pain and inflammation if they are taken before and after strenuous activity. Tart cherry juice may decrease the loss of strength associated with muscle damage. Eating about 45 cherries per day has been shown to reduce the chemicals in the body that promote inflammation in both men and women.
It is very good at helping with sleep by providing melatonin, a chemical in the brain that triggers sleep. This fruit is especially useful for those who may have trouble sleeping (insomnia) or stress. Other things like artificial light from a computer screen, lamp or room lights around bedtime can decrease the amount of melatonin in the body, making it more difficult to fall asleep. On top of that, Melatonin is an antioxidant and cancer fighter so it’s important to have the right amounts of Melatonin in your body. Tart Cherries are the perfect way to do that.
Montmorency Tart Cherry
These sour cherries are special because they contain six times the amount of Melatonin than other cherries. Tart cherry juice can contain about 0.08 grams of melatonin in an 8 ounce serving. Juices made from Tart Cherry concentrate will have an even higher concentration. You can also find this type of tart cherry in the frozen section when they’re in season. Try taking about 8 ounces of tart cherry juice a couple of hours before going to bed to give the melatonin time to reach the brain. If you use tart cherry concentrate try 1 ounce of concentrate with about 7 ounces of water. One ounce of concentrate is the same as having 100 tart cherries so keep the servings of concentrate to about two ounces or so per day. If you like the frozen cherries, go for about two cups per day. If you go with the dried cherries you should go for a quarter cup per day.
What’s so great about tart cherries is that it has a dose of melatonin that’s not too high. Melatonin supplements can give you 1-5 grams of melatonin per dose, which can be too much for some people and cause some adverse effects. Instead, try having some tart cherries or tart cherry juice daily. You get a healthy and safe dose of melatonin as well as powerful anti inflammatory antioxidants that can also help you prevent cancer.
- Kuehl K, Perrier E, Elliot D, Chesnutt J. Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial. Journal Of The International Society Of Sports Nutrition [serial online]. 2010;7:17.
- Rocha B, Gago B, Barbosa R, Laranjinha J. Dietary polyphenols generate nitric oxide from nitrite in the stomach and induce smooth muscle relaxation. Toxicology [serial online]. November 9, 2009;265(1-2):41-48.