Cherries are one of today's hottest "Super Fruits." A growing body of science reveals tart cherries, enjoyed as dried and frozen cherries and cherry juice, have among the highest levels of disease-fighting antioxidants compared to other fruits. They also contain other important nutrients such as beta carotene (19 times as much as blueberries or strawberries!) vitamins C and E, potassium, magnesium, iron, fiber and folate.
Emerging evidence links cherries to many important health benefits – from helping to ease the pain of arthritis and gout, to reducing risk factors for heart disease, diabetes and certain cancers. Cherries also have been found to help regulate the body’s circadian rhythm, prevent memory loss and delay the aging process.
A new study from the University of Michigan Integrative Medicine Program suggests that a cherry-enriched diet may help reduce inflammation, lowering the risk of type 2 diabetes and cardiovascular disease. As science continues to reveal inflammation may be a marker for many chronic diseases, the researchers say emerging studies like this are important in examining the role diet may play in disease management and prevention.
In this animal study, both lean and at-risk animals had 50 percent lower levels of inflammation two important markers of inflammation and also experienced lower cholesterol and triglyceride levels on the cherry-enriched diet, two other key risk factors for heart disease. The most at-risk animals also reduced their abdominal fat and total fat mass – particularly important given the link between excess abdominal fat and disease.
While there’s no clear guideline on how many cherries it takes to reap the benefits, experts suggest that 1-2 servings of cherries daily can help provide some of the health benefits identified in the research.
1/2 cup dried
1 cup frozen
1 cup juice
1 ounce (or 2 Tbsp) juice concentrate
Antioxidants
Cherries are packed with disease-fighting antioxidants. In fact, they have among the highest levels of antioxidants – containing about the same as blueberries.
The Antioxidant Power of Cherries
Antioxidant strength is measured in Oxygen Radical Absorbance Capacity (ORAC) units. ORAC measures how many oxygen radicals a specific food can absorb and deactivate. The more oxygen radicals a food absorbs, the higher its ORAC score. The higher the ORAC score, the better a food is at helping our bodies fight diseases like cancer and heart disease.
Nutritionists suggest that people consume 3,000 to 5,000 ORAC units a day to have an impact on their health. Just one ounce of cherry juice concentrate supplies 3,622 ORAC units, about an entire day's recommendation.
Antioxidant Levels of Cherries
Cherry Juice Concentrate: 12,800 ORAC units
Dried Cherries: 6,800 ORAC units
Frozen Cherries: 2,033 ORAC units
Canned Cherries: 1,700 ORAC units
The Power of Red -- Anthocyanins
Cherries contain powerful antioxidants called anthocyanins that provide the distinctive red color and may hold the key to the health benefits locked inside. These rich, red pigments that give cherries their color are a type of phytonutrient known as flavonoids, which have been linked to a variety of health benefits.
Studies suggest that these disease-fighting pigments possess anti-inflammatory, anti-aging and anti-carcinogenic properties. Of the 150 different flavonoids found in plants, anthocyanins appear to have the greatest antioxidant capacity. Cherries are one of the richest sources of anthocyanins, containing more than sweet cherries, raspberries, blackberries and strawberries. Anthocyanins 1 and 2 are not found in blueberries.
Arthritis / Inflammation
For decades, tart cherries have quietly grown a devoted fan base of arthritis sufferers who routinely consumed the fruit (particularly as juice) to help soothe their symptoms. Today there is a body of research to support the cherry folklore.
A growing body of science continues to show that cherry consumption may help relieve arthritis symptoms.
A recent study by University of Michigan researchers revealed a cherry-enriched diet reduced inflammation markers in animals by up to 50 percent. Other studies indicate that the anthocyanins in cherries may be beneficial for a range of inflammatory-related conditions, including arthritis.
Studies also suggest antioxidant-rich foods, like cherries, may help reduce levels of nitric oxide, a compound associated with osteoarthritis and rheumatoid arthritis.
Good news for those looking for natural health solutions. In a recent survey most respondents said they’d prefer to eat or drink foods with health promoting properties over medical treatment or dietary supplements. Reducing joint pain and inflammation were among the priority conditions. Also in the survey, 81% of consumers said they’d add more cherries to their daily diet if they knew the health benefits were virtually equal to dietary supplements*.
“Arthritis pain can be very debilitating, limiting activity and overall quality of life,” says,” said Leslie Bonci, Director of Sports Medicine Nutrition in the Department of Orthopedic Surgery at the University of Pittsburgh. “As a registered dietitian, I like to recommend food as the first solution to good health. Cherries are great because they have these powerful anti-inflammatory properties and are easy and convenient to eat, from topping cereal or creating a smoothie.”
A Natural Way to Fight Jet Lag
Try adding cherries to your diet.
It takes mere seconds to reset our watch to a different time zone after an international flight, but it takes longer for our body’s internal time clocks to adjust. Frequent travelers often stash a bottle of melatonin in their carry-on bag to help fight jet lag, but now they may have a more natural and tasty way to prepare for the trip: cherries.
Cherries are one of the few known food sources of melatonin, a potent antioxidant produced naturally by the body's pineal gland that helps regulate biorhythm and natural sleep patterns. Scientists have found melatonin-rich tart cherries (commonly enjoyed as dried, frozen, juice or concentrate) contain more of this powerful antioxidant than what is normally produced by the body. Eating cherries can be a natural way to boost your body’s melatonin levels to hasten sleep and ease jet lag.
According to Russel J. Reiter, PhD, a nutrition researcher at the University of Texas Health and Science Center and one of the world’s leading authorities on melatonin, try eating dried cherries one hour before desired sleep time on the plane. After arrival, consume cherries one hour before desired sleep each night for at least three consecutive evenings.
What’s more, a new study conducted by Russel J. Reiter, PhD, one of the world's leading authorities on melatonin, found that melatonin may play a role in delaying the effects of aging. Reiter and colleagues at the University of Granada in Spain revealed that melatonin neutralizes the oxidative and inflammation process caused by aging, thereby suggesting that melatonin can slow the aging process. Based on the findings of this study, the authors suggest that daily melatonin intake in humans from the age of 30 or 40 could potentially help delay illnesses related to aging.
Cardiovascular / Heart Health
Some studies indicate the antioxidants and other compounds in cherries may play a role in reducing the risk of heart disease and stroke.
The antioxidants called anthocyanins, which provide cherries with their rich, red color, are a type of phytonutrient known as flavonoids. The anthocyanins in cherries have been shown to lower blood lipids, thus reducing heart disease risk.
Several studies conducted by researchers at the University of Michigan Integrative Medicine Program showed that tart cherries may help reduce risk factors for heart disease and metabolic syndrome. In these animal study, both lean and at-risk animals experienced lower cholesterol and triglyceride levels on cherry-enriched diets, two key risk factors for heart disease.
The latest research presented by University of Michigan researchers shows tart cherries may help reduce inflammation, a key risk factor for chronic diseases such as type 2 diabetes and cardiovascular disease. As science continues to reveal inflammation may be a marker for many chronic diseases, the researchers say emerging studies like this are important in examining the role diet may play in disease management and prevention.
“We’re learning how important reducing inflammation is for our overall health and lowering the risk for heart disease and type 2 diabetes — two of the most critical health epidemics we have in this country today,” said study co-author Dr. Steven F. Bolling, a cardiac surgeon at the University of Michigan Cardiovascular Center who also heads the U-M Cardioprotection Research Laboratory, where the study was performed. “This study offers further promise that foods rich in antioxidants, such as cherries, could potentially reduce inflammation and lower disease risk.”
In this new animal study, both lean and at-risk animals also experienced lower cholesterol and triglyceride levels on the cherry-enriched diet, two other key risk factors for heart disease. The most at-risk animals also reduced their abdominal fat and total fat mass – particularly important given the link between excess abdominal fat and disease.
Other Benefits
Help for Diabetes
Some of the compounds in cherries appear to aid in diabetes control and in reducing the complications associated with this disease, including insulin resistance syndrome, or “pre-diabetes, also referred to as metabolic syndrome. Metabolic syndrome is a cluster of traits that can greatly increase the risk of heart disease, stroke and type 2 diabetes, characterized by abdominal obesity or belly fat, high cholesterol, high blood pressure and high blood sugar levels.
Metabolic syndrome has become increasingly common in the United States, especially among adults in their mid-30s. The American Heart Association estimates that 50 million American adults have it, and many of them don’t even know it. That’s why metabolic syndrome is frequently called a “silent epidemic.”
But new research suggests dietary considerations can positively impact type 2 diabetes risk factors. A new study conducted by University of Michigan researchers suggests cherries’ lower inflammation, helping to reduce the risk for heart disease and type 2 diabetes. In this animal study, at-risk animals with metabolic syndrome (obese, pre-diabetic) and lean, healthy animals were fed a cherry-enriched “Western Diet,” characterized by high fat and moderate carbohydrate – in line with the typical American diet. The study found that in both groups the cherry-enriched diets reduced two known markers of inflammation by 50 percent.
While inflammation is a normal process the body uses to fight off infection or injury, according to recent science, a chronic state of inflammation could increase the risk for diseases, including type 2 diabetes.
Researchers suggest the effects are due to cherries’ powerful antioxidants called anthocyanins, which provide their deep red color.
The animals were fed whole tart cherry powder as 1 percent of the diet. While the amount of cherries used in recent studies could equate to reasonable amounts in a human diet, humans and animals differ substantially in the ability to absorb nutrients like anthocyanins and more research is needed to translate this science into a diet recommendation.
Cancer Prevention
Emerging research suggests that cherries may have the potential to reduce the risk of certain cancers. A growing number of studies indicate that the anthocyanins, which provide the bright, rich red color in cherries, may help inhibit tumor development and growth of human colon cancer cells.
Perillyl Alcohol
Cherries are rich in a phytonutrient called perillyl alcohol (POH). Numerous studies indicate that POH may help prevent the formation and progression of certain cancers. How POH inhibits the growth of cancer is under investigation, but the evidence suggests that POH may:
Help rid the body of carcinogens or interfere with signals that cause cells to divide rapidly
Help revert tumor cells back to normal
Help reduce blood supply to cancer cells, thus starving them for oxygen and nutrition |
