Tart Cherries: Inflammation Superheroes

By: Becky Parr

Cherries tend to be in the spotlight in the summer, but this powerhouse food deserves to be on your shopping list all year long. Tart cherries have been widely studied for their anti-inflammatory properties and as anyone who exercises regularly knows, inflammation doesn’t have an off season. How does this superfood work and how should you incorporate it into your diet? Keep on reading!

Both sweet and tart cherries are loaded with Vitamin C, fiber, carotenoids, and polyphenols. Tart cherries have a higher concentration of anthocyanins that give it that deep red color and its anti-inflammatory properties. 

Studies focusing on runners have found that consuming 8-12 oz of tart cherry juice twice daily for five days prior to a marathon, the day of the marathon, and the next 48 hours had less muscle damage, soreness, inflammation and protein breakdown than runners who took a placebo. There is even a study indicating a 13% improvement in half marathon times among tart cherry drinkers! Weightlifters have also benefited. Studies have found taking the juice helped weight lifters recover more quickly with fewer symptoms of exercise-induced muscle damage. 

What if you don’t run OR lift weights? 

Tart cherries have also been shown to decrease C-reactive protein, a marker of chronic inflammation, in studies of individuals with arthritis, and these patients report less pain and greater mobility. Consumption of tart cherries have also been linked to heart-health benefits, including decreased cholesterol and decreased risk for hardened arteries, which are risk factors for heart disease, as well as decreased uric acid levels which reduced risk of gout attacks. 

Tart cherries also contain Melatonin, which is the sleep-regulating hormone produced in the body. Studies found individuals who consumed 8 oz of tart cherry juice twice a day experienced significantly more sleep than those who did not! 

The best way to enjoy tart cherries:
Before an athletic performance, athletes should drink 8-12 oz of tart cherry juice twice a day starting seven days before the race and finishing 48 hours after the event. 

For avid exercisers or individuals experiencing inflammation, one 8 oz glass is likely enough. You can drink the juice plain or mixed into smoothies. Fresh and dried tart cherries are also delicious plain, in oatmeal, baked goods, or on salads.