Views: 6 Author: Site Editor Publish Time: 2022-05-20 Origin: Site
6 things need to known about tart cheery
Is there anything that can be as simple and natural as tart cherry juice to support your health?
Tart cherries are one of the powerful, health-promoting natural sources of flavonoids that support joint health and provide valuable free radical protection throughout the body. The substances contained in tart cherries can also help support a healthy collagen structure and even help you get a better night's sleep!
Until recently, tart cherries were most commonly used in baked goods and seasonings, but because they are packed with healthy vitamins, antioxidants, and nutrients, tart cherries are popular for their numerous potential health benefits.
1 What is a tart cherry?
Tart cherry trees from hundreds of species from around the world. The three most common varieties are the MonteMorency Cherry, Richmond and Mollylow Black Cherry.
Tart cherries are used as a health supplement, as well as foods, fruit syrups, and condiments. As you might expect, they have a sour taste that many people love!
Tart cherries are nature's most potent source of flavonoids, including anthocyanins known to have a lot of antioxidant activity. Tart cherries are also a natural source of melatonin, which helps regulate sleep patterns.
Many of the potential benefits of tart cherries come from anthocyanins. Anthocyanins are plant pigments that give cherries their color. There are also many dark fruits and vegetables that contain them, but cherries (especially tart cherries) contain high levels of anthocyanins and powerful antioxidant properties. Tart cherries also provide your body with a large number of phenolic compounds and other phytonutrients that promote good health.
2 Tart Cherry Juice Supports Joint Health
Tart cherry juice can benefit your joint health in many ways. The flavonoids in tart cherries act as antioxidants to help protect joint tissue from free radical damage.
Anthocyanins can help metabolize uric acid to keep it at a comfortable level. Healthy uric acid levels play a role in the health and comfort of our joints.
Studies have shown that drinking tart cherry juice twice a day can help support healthy joints, and tart cherries provide more joint support properties than any other food. Tart cherries can also promote joint health by strengthening collagen structures in connective tissue.
>> summary of the benefits of tart cherry juice for joint health
· Provides powerful antioxidant support throughout the body
· Can help metabolize uric acid to keep it at a comfortable level
· Joint health can be promoted by helping to strengthen collagen structures in connective tissue
3 Tart cherry juice and collagen
Collagen is a structural protein that is found in your body's hoof tissue. It helps provide structure and flexibility to your bones, skin, muscles, and blood vessels. Collagen also plays a role in the structure of articular cartilage.
The anthocyanins in tart cherries protect the collagen in your body, provide antioxidants against damage from the environment and help strengthen the collagen structure in connective tissue. Tart cherries also contain vitamin C, which helps support collagen formation.
>> summary of the benefits of tart cherries for collagen
· The anthocyanins contained in tart cherries help strengthen the structure of collagen
· Provides antioxidant support to help protect collagen
· Contains vitamin C, which supports collagen formation
4 Tart cherry juice and sleep
Tart cherries contain melatonin, which helps promote sleep. Melatonin, a natural hormone that helps regulate sleep and wake cycles so you can get the rest you need, is one of the most popular natural sleep aids.
Tart cherries also contain small amounts of tryptophan, which studies have shown to increase tryptophan bioavailability and thus promote serotonin synthesis. Serotonin, a neurotransmitter that promotes well-being and satisfaction, is a precursor to melatonin. In one study, people who drank twice a day (morning and evening) slept longer and got more efficient sleep.
>> summary of the benefits of tart cherries for sleep
· Contains melatonin to sleep better
· Provides a small amount of tryptophan
· It can increase the bioavailability of tryptophan and thus promote serotonin synthesis
5 Cardiovascular benefits of tart cherries
More studies and clinical trials have shown that tart cherry juice can also help support heart health by promoting vascular function, supporting healthy blood pressure, and promoting the health of the lining of blood vessels — a benefit researchers believe may be related to phenolic acids.
Anthocyanins from various sources have become the focus of many studies related to vascular function and health due to their antioxidant and vasodilatory effects. The researchers say anthocyanins can significantly improve vascular health, but more studies with specific doses and specific populations with different health problems should be conducted to assist in developing dose recommendations and more thoroughly explore the effects on vascular areas.
>> summary of cardiovascular benefits of tart cherries
· Tart cherries promote healthy blood pressure
· The phenolic acids in tart cherries support the lining of blood vessels
· The anthocyanins in tart cherries have antioxidant and vasodilatory properties
6 How much tart cherry juice should I drink?
Drinking 8 ounces of tart cherry juice twice a day can be a general approach, but your personal needs may vary. Concentrated tart cherry juice may be a more convenient option than regular tart cherry juice. You can add it to water or other juices or shakes and drink it together.
Tart cherry capsules
Taking tart cherry capsules may be the most convenient way. Capsules are super concentrated and a great way to reap the benefits of tart cherries, and are free of the calories and sugars contained in fruit juice. Standard tart cherry juice contains more than 100 calories and more than 20 grams of sugar in an 8-ounce amount. That means there are over 5 teaspoons of sugar per serving!
Dosage of tart cherries
More research is needed to determine dosage recommendations for specific health problems, but the following intakes have been successfully applied in studies.
Tart cherries are used in joint health doses
As long as 30 ml -60 ml (1-2 ounces) will have a positive effect on uric acid levels. Several studies used 80 mg of anthocyanins for joint health, equivalent to 16-24 ounces of tart cherry juice blend, 1 ounce of liquid tart cherry juice concentrate, or 400 mg of concentrated tart cherry tablets or capsules.
Tart cherries are used in doses for sleep
In a double-blind trial involving healthy people, participants seeking sleep assistance drank 1 to 8 ounces of cherry juice twice a day to support sleep quality.
Tart cherry capsule dosage
Swanson Tart Cherry Capsules contain 500 mg of tart cherries per capsule. You can take two capsules twice a day.
A by-product of tart cherry juice
When the amount taken is a normal food intake, tart cherries are safe for most adults. But because eating too many cherries can cause discomfort to your stomach, consuming a lot of tart cherry juice can cause some digestive discomfort, which experts attribute to its high content of sorbitol.
Also, pay attention to the total calories you take in from tart cherry juice, as if you're not careful, the calories can increase and lead to some side effects of weight gain, or you can opt for a tart cherry supplement instead.
When buying tart cherry juice, read its ingredients carefully and make sure the cherry juice you are buying is 100% pure cherry juice and not other juices flavored with tart cherry juice.
Health benefits of tart cherries
As a health supplement, tart cherries are commonly used to support joints, promote collagen, promote sleep and provide antioxidant support to the cardiovascular system and the entire body. Do you use sour cherries to support your physical health? Tart cherry supplements? Or 100% pure tart cherry juice? If so, which is the way you prefer?