Black Cherry

Black Cherry

Black cherry trees are found across the U.S. and Canada. The fruit is a common ingredient in many foods and drinks. Black cherry supplements can be extracted from both the fruit and bark of the tree. The whole fruit and supplements are commonly used as antioxidants, protecting cells from damage and preventing a wide array of diseases. Furthermore, black cherry is highly rich in anthocyanins, which belong to the family of flavonoids and are known to possess medicinal properties.

Benefits of Black Cherry

Including black cherry in your diet can give you the following proven health benefits:

Treats Inflammatory Diseases

Black cherries are commonly used to help prevent and treat gout and arthritis.^[1] This is due to the cherry’s ability to lower uric acid levels in the blood, resulting in less pain and inflammation. According to a 2013 study, black cherry consumption over a 2-day period can significantly lower one’s risk for gout attacks (35%).^[2] Researchers found that the risk is much lower when black cherry is combined with gout medications.

Lowers Risk for Cardiovascular Disease

Numerous studies have demonstrated the importance of naturally occurring dietary polyphenols in black cherries and other fruits and vegetables in promoting heart health. The specific mechanism by which polyphenols exert its cardioprotective effects is by inhibiting the formation of blood clots and fighting cellular damage in the heart induced by free radicals.^[3]         

Improves Sleep Quality

Black cherries are rich in melatonin, a hormone that helps regulate sleep-wake cycle. According to a study published in the Journal of Medicinal Food, consuming black cherry juice appears to improve the sleep quality of patients with insomnia.^[4] Researchers observed that patients who consumed black cherry juice had significant reductions in insomnia severity (minutes awake after sleep onset) compared to those who took placebo.

Lowers High Blood Pressure

Numerous studies have found that polyphenols in black cherries possess antihypertensive properties. For instance, one laboratory study found that polyphenols appear to induce relaxation of blood vessels, resulting in improved blood circulation and lower blood pressure.^[5]

Improves Exercise Endurance

Acute muscle damage caused by vigorous exercise can result in inflammation and   decreased productivity. Because of this, endurance athletes and other people experiencing this condition use anti-inflammatory drugs to prevent or reduce pain, which carries the risk of adverse effects. Black cherries are rich in antioxidants and polyphenols which help fight inflammation. According to one study published in the Journal of the International Society of Sports Nutrition, athletes who consumed black cherry juice experienced less pain than those who did not.^[6] Additionally, they performed better than those who didn’t consume black cherry juice.

Prevents Cancer

Black cherries are loaded with vitamin C, fiber, carotenoids, and anthocyanins, each of which may help prevent cancer. The potential role of black cherries in cancer prevention is mainly due to its anthocyanin content. One study revealed that anthocyanins induced cell cycle arrest and programmed cell death in human cancer cell lines, thereby killing malignant cells.^[7] 

References:

1. McAlindon TE, Jacques P, Zhang Y, Hannan MT, Aliabadi P, Weissman B, Rush D, Levy D, Felson DT. “Do antioxidant micronutrients protect against the development and progression of knee osteoarthritis?” Arthritis Rheum. 1996 Apr;39(4):648-56.
2. Zhang Y, Neogi T, Chen C, Chaisson C, Hunter D, Choi HK. Cherry Consumption and the Risk of Recurrent Gout Attacks. Arthritis and rheumatism. 2012;64(12):4004-4011. doi:10.1002/art.34677.
3. Khurana S, Venkataraman K, Hollingsworth A, Piche M, Tai TC. Polyphenols: Benefits to the Cardiovascular System in Health and in Aging. Nutrients. 2013;5(10):3779-3827. doi:10.3390/nu5103779.
4. Pigeon WR, Carr M, Gorman C, Perlis ML. Effects of a Tart Cherry Juice Beverage on the Sleep of Older Adults with Insomnia: A Pilot Study. Journal of Medicinal Food. 2010;13(3):579-583. doi:10.1089/jmf.2009.0096.
5. Luna-vázquez FJ, Ibarra-alvarado C, Rojas-molina A, et al. Nutraceutical value of black cherry Prunus serotina Ehrh. fruits: antioxidant and antihypertensive properties. Molecules. 2013;18(12):14597-612.
6. Kuehl KS, Perrier ET, Elliot DL, Chesnutt JC. Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial. J Int Soc Sports Nutr. 2010;7:17.
7. Seeram NP, Adams LS, Zhang Y, et al. Blackberry, black raspberry, blueberry, cranberry, red raspberry, and strawberry extracts inhibit growth and stimulate apoptosis of human cancer cells in vitro. J Agric Food Chem. 2006;54(25):9329-39.