How often do you eat fruits?
Words cannot describe how important it is for us to eat fruits, especially on a daily basis. Fruits are so integral to the wellbeing of human beings as they are highly nutritive and also contribute to our daily diet. Fruits supply us with vitamins, minerals, dietary fibres, polyphenols, carotenoids and carbohydrates thus they are highly essential for the maintenance of our health.
Scientific studies suggest that an intake of fruits are paramount for the reduction of metabolic syndrome, reduction of certain chronic inflammatory diseases, reduction of risks of morbidity and mortality from diabetes, certain types of cancers, non-alcoholic fatty liver disease, stroke and cardiovascular disease (CVD).
One important fruit that has been notable for its remarkable health benefits is the cherry fruit. Although there are over a hundred cultivars of the cherry fruit, it is categorised into two groups namely: the sweet cherry (Prunus avium L.) and the tart cherry (Prunus cerasus L.). The cherry fruit is highly nutritive and contains relatively low caloric content. Cherry fruit is an excellent source of vitamin C, dietary fibre, potassium, tryptophan, polyphenols, serotonin, quercetin, carotenoids and melatonin. Cherry juice, which is extracted from the cherry fruit has gained global attention due to its amazing health benefits. Here are some remarkable health benefits of the cherry juice that are worth taking note of:
Reduces Pain & Muscle Damage
Studies reveal that long-distance running can lead to acute muscle damage thus resulting in acute inflammation and reduced force production. These problems can last more that one week after body exercise. Considerable myofibril disruption caused as a result of the acute reaction to the distance running can trigger a local inflammatory response thereby aggravating muscle damage. The good news is that tart cherry is an excellent source of anthocyanins, phenolic compounds, anti-inflammatory and antioxidant properties thus capable of offering protection from pain and muscle damage during vigorous exercise. Therefore, consumption of tart cherry juice pre and post vigorous exercise is highly recommended for minimization of pain and muscle damage.
Improves Immune Responses
The high content of anthocyanins such as the glycosides of cyanidin in cherry juice has been attributed to its ability to boost and improve certain immune responses. Anthocyanins contain both anti-aging, anti-inflammatory and anti-carcinogenic properties due to their ability to act as antioxidants.
Improves Memory and Cognition
Researchers reveal that drinking cherry juice for at least a minimum of 12 weeks is helpful for improving memory and cognition in elderly adults with mild-to-moderate dementia. The presence of anthocyanins and dietary flavonoids in the cherry juice have been reported to be essential for preventing and treating dementia.
Lowers Blood Pressure
Cardiovascular disease (CVD) is a health condition that affects the heart or blood vessels. It is one of the main causes of death and disability in the world and is often linked with a build-up of fatty deposits inside the arteries (atherosclerosis) thereby increasing the risk of blood clots. Some of the risk factors of CVD include high blood pressure (BP), dyslipidemia and hypertension. Even though these health issues are being tackled with medicines and drugs, scientists reveal that the antioxidants in tart cherry juice are capable of treating age-related cardiovascular conditions.
Prevents and Reduces Oxidative Stress/Inflammation
It is noteworthy that high oxidative stress is one of the contributors to the onset of human chronic inflammatory diseases. Results from Kelley et al., (2018) experiment show that consuming either tart or sweet cherry fruit or juice is capable of preventing and reducing oxidative stress as well as inflammation. This essential benefit of this fruit is attributed to its high constituent of anti-oxidant, vitamin C, polyphenols and anti-inflammatory properties.
Reduces Gout Flare Prophylaxis
The human body contains or can produce uric acid that breaks down substances referred to as purines. Purines are excreted out in the urine. But perhaps the uric acid (urate) fails to pass out of the body or accumulates in the body, it tends to form crystals that form around the body joints thereby causing pain and inflammation. This suggests why gout is regarded as a type of inflammatory arthritis, which is characterised by tender and swollen joint. Studies reveal that consuming cherry juice concentrate for at least a period of four months is capable of minimizing the occurrence of flares or inflammation in gout patients. This is achieved through the anti-inflammatory actions such as the inhibition of IL-1β secretion.
Prevents Cancer
Studies reveal that the presence of anthocyanins, beta-carotene, quercetin and vitamin C in the cherry juice helps to combat cancer. Moreover, the anthocyanin cyanidin helps to inhibit the growth of cancer cells and prevent genetic mutations that can lead to cancer.
This post is for enlightenment purposes only and should not be used as a replacement for professional diagnostic and treatments. Remember to always consult your healthcare provider before making any health-related decisions or for counselling, guidance and treatment about a specific medical condition.
- Chai et al., (2017), Tart Cherry Juice Reduces Systolic Blood Pressure in Older Adults, Th Faseb Journal, Vol. 31, No. 1.
- Kelley et al., (2018), A Review of the Health Benefits of Cherries, Nutrients 2018, 10(3), 368.
- Kent et al., (2017), Consumption of anthocyanin-rich cherry juice for 12 weeks improves memory and cognition in older adults with mild-to-moderate dementia, European Journal of Nutrition, 56(1):333-341.
- Kuehl et al., (2010), Research article Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial, Journal of the International Society of Sports Nutrition, 7:17.
-Kumar and Singh (2013), Processing Effect on Sweet Cherry into Sweet Cherry Juice Concentrate with Special Reference to its Quality Characteristics, International Journal of Science and Research (IJSR), 2319-7064.
-Pixabay (2018), Cherry juice image via
-Schlesinger et al., (2012), Pilot Studies of Cherry Juice Concentrate for Gout Flare Prophylaxis, Journal of Arthritis, 1:1.
- Siddiq et al., (2011), Characterization of New Tart Cherry (Prunus cerasus L.): Selections Based on Fruit Quality, Total Anthocyanins, and Antioxidant Capacity, International Journal of Food Properties, 14:2, 471-480, DOI: 10.1080/10942910903277697

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