Cherry, the fruit of the Prunus genus belonging to the Rosaceae family, is a fruit that contains excellent nutrients enough to be called a diamond among fruits. Tart cherries are one of these cherries. Unlike sweet cherries, which are sweet, these cherries have a strong sour taste and are said to be native to the United States. The high content of beta-carotene, a substance with excellent antioxidant power, melatonin, and various vitamins and minerals is known to have various beneficial effects on the body, including antioxidant. So, today, let’s take a closer look at the main benefits and side effects of tart cherry, as well as various information related to how to eat it.
The main benefits of tart cherries
1. Inflammation
The most representative effect of tart cherries is that it reduces the excessively generated level of inflammation based on its excellent anti-inflammatory action, and at the same time prevents and improves symptoms of various inflammatory diseases. Tart cherries are rich in beta-carotene, a powerful antioxidant that is a type of carotenoid, and this amount is said to be 20 times higher than that of sweet cherries. The powerful antioxidant action of this beta-carotene component helps to neutralize various harmful substances, and it is said to have an excellent effect in reducing and excreting excessively generated inflammation levels. In addition, tart cherries are rich in kaempferol, a phenolic compound of flavonols, which is also excellent for anti-inflammatory action, helping to suppress inflammation and prevent chronic inflammation. According to a study conducted at the Oregon State University of Health Sciences, the study results were published that if you regularly consume a certain amount of tart cherry juice per day, it can help relieve various symptoms such as arthritis and joint pain through its anti-inflammatory action. .
2. Cancer Prevention
When the aforementioned inflammation becomes chronic, it causes serious problems in each organ throughout the body, and if it continues to worsen, it may lead to an increase in the risk of cancer. The complex action of various components such as beta-carotene, kaempferol, anthocyanin, and quercetin, which are abundantly contained in tart cherries, helps to remove and discharge carcinogens that cause cancer, thereby helping to prevent cancer.
In addition, when active oxygen as well as inflammation is excessively proliferated, it causes normal cell destruction and transformation, which is the main cause of increasing cancer incidence. It is said to be very helpful in protecting cells.
3. Improvement of insomnia
Melatonin is a hormone secreted by the pineal gland, an endocrine organ located in the hypothalamus in the brain. It is synthesized by detecting the length of day and night and the light cycle, and is known to perform the function of regulating the rhythm of sleep and wakefulness and the seasonal circadian rhythm. Tart cherries contain a large amount of melatonin in its natural state, which is said to be about 30 times higher than that of broccoli. It is said that this rich melatonin component induces natural sleep and at the same time improves the quality of sleep, thereby helping to prevent and improve symptoms of sleep disorders and insomnia.
4. Prevention of cardiovascular disease
By reducing the level of harmful LDL cholesterol that blocks blood vessels by beta-carotene, which is abundantly contained in tart cherries, it suppresses the inflammatory reaction inside the blood vessels caused by LDL cholesterol and at the same time, it attaches to the walls of blood vessels and inhibits blood flow. It is also said to be effective in reducing hardening spots. In addition, the potassium contained in tart cherries helps to discharge sodium and waste products from the blood vessels, and helps to stabilize blood pressure, thereby reducing the risk of various cardiovascular diseases.
5. Brain Health
Oxidative stress caused by free radicals causes an imbalance in biological oxidation, which adversely affects brain cell damage and aging. It is said that it helps to improve brain functions such as cognitive ability, memory, and concentration by protecting brain cells from free radicals by the complex action of various antioxidants contained in tart cherries. The brain function improvement action of tart cherries is known to help prevent various degenerative diseases such as Alzheimer’s disease and Parkinson’s disease.
Other Benefits
Tart cherries are also rich in dietary fiber, which is said to help improve intestinal function, prevent constipation, and improve symptoms. In addition, the diet effect through the reduction of body fat and the improvement of energy recovery and vitality by reducing fatigue are also said to be the main health benefits that can be obtained from ingesting tart cherries. And tart cherries are reported to be effective in reducing the rapidly increased free radicals after high-intensity exercise, and helping the rapid physical recovery.
Tart Cherry Side Effects and How to Take It
Although tart cherries have such a variety of effects, they have the characteristic of high acidity, so if you have digestive problems, you should be careful about their intake. In addition, it is recommended to consume in moderation as it can cause problems such as diarrhea even when consumed in excess. It is recommended to consume about 50 ml of juice per day for tart cherries, and it is recommended not to consume more than 15 dried tart cherries.
Tart cherries are easily perishable, so it is difficult to consume them raw in areas other than the main production areas. Therefore, it is usually ingested in the form of powder, dried fruit, supplement, or concentrate. In particular, when ingesting the concentrate, grind it with melon and consume it in the form of a smoothie, and you can see a better effect. Please note that it is possible.
