Michigan-grown, Montmorency cherries, also known as red or tart cherries, have been celebrated for their unique flavor and impressive health benefits.
These ruby-red super fruits pack a healthy punch when it comes to nutrition, antioxidants, anthocyanins and taste.
Add these into your diet can have a significant impact on your overall well-being.
Here are seven compelling reasons to start eating Montmorency cherries and cherry-based products today, along with simple and easy tips on how to add them into your daily routine.
1. Aid in Sleep Quality
Montmorency cherries are a naturally occurring source of Melatonin. This powerful hormone is responsible for regulating sleep-wake cycles. So, if your struggling in getting a good night's sleep, cherries may be the solution.
A pilot study by researchers from the University of Rochester Medical Center found that drinking cherry juice can improve sleep duration and quality in adults (Pigeon et al., 2010).
Action Step:
Drink a glass of tart cherry juice about an hour before bedtime to help improve your sleep quality.
2. Natural Source of Antioxidants
Montmorency cherries are loaded with antioxidants, particularly anthocyanins, which give the cherries their vibrant red color. Antioxidants are vital in helping the body in fighting cell damage caused by free radicals.
Free radicals can cause oxidation at the cellular level. Free radicals are the result of a number of issues including sunlight, air pollution and even medication.
Add foods to your diet that are rich in antioxidants may help to reduce inflammation, fight free radical damage and support a healthy lifestyle. A study conducted by Dr. Navindra Seeram from the University of Rhode Island highlighted the significant antioxidant capacity of tart cherries (Seeram, 2010).
Action Step:
Toss in a handful of dried cherries to your morning yogurt, oatmeal or salad for lunch or dinner for a tasty and nutritious boost.
3. Reduces Muscle Soreness
Recently published research from Northumbria University in the UK suggests athletes and weekend warriors are turning to Montmorency cherries for their muscle recovery benefits.
The anti-inflammatory and antioxidant properties of these cherries help reduce muscle soreness and accelerate recovery after intense physical activity.
Researchers from Northumbria University in the UK discovered that runners who consumed tart cherry juice before and after a long-distance race experienced less muscle pain compared to those who did not (Howatson et al., 2010).
Action Step:
Include tart cherry capsules or powder in your post-workout smoothie to aid muscle recovery.
4. Supports Heart Health
Research suggests cherries can help support heart health. The naturally occurring anthocyanins have been shown to reduce inflammation and maintain healthy cholesterol levels. Research conducted by the University of Michigan indicated that tart cherries can support a healthy cardiovascular system by reducing markers of inflammation and oxidative stress (Seymour et al., 2009).
Action Step:
Snack on fresh Montmorency cherries or add dried cherries to your salads for a heart-healthy treat.
5. Aids in Weight Management
Maintaining a healthy weight is crucial for overall health, and Montmorency cherries can be a valuable ally in weight management. These cherries are low in calories but high in fiber, which can help you feel fuller for longer and reduce overall calorie intake.
Additionally, the anthocyanins in Montmorency cherries have been linked to reduced fat storage and improved fat metabolism. This was demonstrated in a study by researchers at the University of Michigan (Seymour et al., 2008).
Action Step:
Replace sugary snacks with a serving of dried Montmorency cherries to satisfy your sweet tooth without the extra calories.
6. Reduces Gout and Arthritis Pain
Studies have shown to help reduce the pain and inflammation associated with gout and arthritis. A study by the Boston University School of Medicine found that patients who consumed tart cherry juice experienced a significant reduction in the frequency of gout attacks (Zhang et al., 2012).
Additionally, research published in Osteoarthritis and Cartilage indicated that tart cherry juice can help reduce symptoms of osteoarthritis by decreasing inflammation and oxidative stress (Kuehl et al., 2012).
Action Step:
Drink tart cherry juice daily or take cherry capsules to help manage gout and arthritis pain.
7. Boosts Immune System
A robust immune system is essential for defending against infections and illnesses. Montmorency cherries contain a variety of vitamins and minerals, including vitamin C, which is known for its immune-boosting properties.
Cherries also help support the body's immune system and function by reducing inflammation and oxidative stress. Regular consumption of Montmorency cherries can help keep your immune system strong and resilient.
Action Step:
Add Montmorency cherry powder to your smoothies or take cherry capsules daily to support your immune system.
Conclusion
Montmorency cherries offer a multitude of health benefits, from improving sleep quality to reducing gout and arthritis pain, and supporting heart health. Their rich antioxidant content and anti-inflammatory properties make them a valuable addition to any diet.
Whether you're looking to boost your immune system, manage your weight, or recover faster from workouts, Montmorency cherries can help you achieve your health goals.
So, which of these habits will you work on first? Whether you start with improving your sleep or reducing joint pain, incorporating Montmorency cherries into your daily routine is a delicious and nutritious choice that can lead to lasting benefits.
Action Plan Checklist
- Add dried Montmorency cherries to your morning oatmeal or yogurt.
- Enjoy a glass of 100% pure cherry juice about an hour before bedtime.
- Include tart cherry capsules or powder in your post-workout smoothie.
- Snack on fresh Montmorency cherries or add dried cherries to your salads.
- Replace sugary snacks with a serving of dried Montmorency cherries.
- Drink tart cherry juice daily or take cherry capsules to help manage gout and arthritis pain.
- Add Montmorency cherry powder to your smoothies or take cherry capsules daily.
Start today and enjoy the numerous benefits these powerful little fruits have to offer!
References:
- Cherry Juice and Maintaining Joint Health
- Melatonin in Cherry Products
- Montmorency Cherries and Cardiovascular Health
- Melatonin Levels in Different Types of Cherries
- Cherry Juice and Mental Health: Managing Stress and Anxiety
- When is the Best Time to Drink Cherry Juice?
- No-Added Sugar Dried Cherries Nutritional Information
- Montmorency Tart Cherry Facts
- USDA Cherry Nutritional Information
