Cherries are a nutritious addition to many dishes, adding sweetness and a pop of color to your diet. They are a rich source of polyphenols, naturally-occurring plant compounds, which have antioxidant and anti-inflammatory properties.
Cherries also contain vitamin C, carotenoids, potassium, and are a plant-based source of melatonin. In addition, these little fruits are a good source of dietary fibre and are considered low on the glycaemic index.
There are many different varieties of cherries, but the two main types are sweet and tart. Montmorency cherries are a tart cherry variety commonly studied for its health benefits, while Bing cherries are a popular sweet cherry variety.
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Both sweet and tart cherries are rich in polyphenols, however tart cherries seem to have more phenolic compounds while the sweet cherries contain more anthocyanins. These plant compounds have been studied for their many health benefits. More specifically, this article will focus on how tart cherry juice may be beneficial for people with arthritis and gout.
Tart Cherries for Arthritis
A daily dose of tart cherries (as cherry extract) has significant effects on markers of inflammation in people with osteoarthritis, although studies have not shown pain relief significantly better than placebos.
Properties and Health Benefits
Tart cherry juice contains anthocyanins, which are anti-inflammatory compounds responsible for the red, orange, blue and purple colors of fruits and vegetables. It may help to combat some chronic inflammatory diseases, including arthritis, diabetes, cardiovascular disease, and cancer. Many medications used to treat arthritis target the related inflammation as a way to reduce symptoms and improve quality of life.
Tart cherry juice not only contains anthocyanins, but also has high concentrations of polyphenols and other flavonoids. All of these nutritional compounds make tart cherry juice a potent antioxidant and anti-inflammatory food and potential adjunct therapy for people with arthritis and gout.
The process by which anthocyanins help decrease inflammation may be by suppressing pro-inflammatory compounds in the body, such as cyclooxygenase, or COX. By this and other unknown mechanisms, tart cherry juice may help reduce pain and stiffness associated with arthritis and other related joint pain disorders.
Nutrition Facts for Tart Cherry Juice
Nutrition facts for 8 ounces of 100% organic tart cherry juice:
- Calories: 130
- Protein: 1.01 grams
- Total fat: 0 grams
- Saturated fats: 0 grams
- Trans fats: 0 grams
- Cholesterol: 0 milligrams
- Sodium: 19.2 milligrams
- Total carbohydrates: 32 grams 11% DV
- Dietary fiber: 0.96 grams 4% DV
- Sugars: 24 grams
- Calcium: 19.2 milligrams 2% DV
- Iron: 1.44 milligrams 8% DV
- Potassium: 410 milligrams 12% DV
- Vitamin C: 9.12 milligrams 15% DV
- Vitamin A: 0 IU
Arthritis is an inflammatory condition of the joints. Osteoarthritis is the most common type of arthritis. It is caused by the breakdown of cartilage in one or more joints, causing inflammation, pain, stiffness, and limited range of motion. There are limited recent clinical trials studying tart cherry juice and its effect on osteoarthritis. We summarize two small randomized, double-blind studies below.
Tart cherry juice was evaluated for its ability to decrease symptoms and inflammatory markers in people with osteoarthritis in a 2012 study. Study participants drank 10.5 ounces of Montmorency cherry juice or placebo drink twice daily for three weeks. At the end of the study, the cherry juice group had statistically significant decreased C-reactive protein, a marker of inflammation.
A 2013 study looked at tart cherry juice’s effect in people with osteoarthritis. Montmorency cherries were used to prepare the tart cherry juice, while a placebo flavored drink was also prepared. Participants in the study drank 8 ounces twice a day of either drink for six weeks, then had a washout period of at least one week, then switched to the alternate beverage for an additional 6 weeks.
After completing the study, researchers found that pain, stiffness and function improved significantly with drinking tart cherry juice, though it wasn't significantly better than placebo. However, tart cherry juice consumption was associated with significantly decreased inflammatory markers compared to placebo.
Additional larger studies are needed to confirm the effectiveness of tart cherry juice as a complementary treatment for osteoarthritis.
How Much Cherry Juice for Arthritis?
According to these studies, 8-10 ounces of tart cherry juice taken twice daily may achieve lower markers of inflammation in osteoarthritis.
Cherry Juice for Gout
Gout is a chronic form of inflammatory arthritis caused by the build-up of uric acid crystals in the joints and tissues (most commonly the big toe), causing severe pain, redness, and tenderness. Traditional treatment often includes medications, self-care, as well as avoiding trigger foods. Alternative therapies are often sought by patients, with tart cherries being a relatively easily accessible and low-risk option.
Tart cherry juice was evaluated for its ability to decrease uric acid levels and inflammatory markers in people with osteoarthritis in a small 2011 study of ten participants. The participants consumed 8 ounces each day of either 100% tart cherry juice or a placebo drink for 4 weeks each with a 2 week washout period in between. The study authors concluded that tart cherry juice reduced uric acid levels and biomarkers of inflammation.
2019 research studied the effects of tart cherry juice on uric acid levels and inflammation in at-risk overweight and obese people. Study participants were randomized to drink 8 ounces of either tart cherry juice or a placebo drink daily for 4 weeks, followed by a 4 week washout period, then proceeded with another 4 weeks of drinking the alternate beverage.
After analysing results from the study, researchers determined that tart cherry juice consumption decreased uric acid levels, as well as the proinflammatory C-reactive protein. These results show promise that tart cherry juice may alleviate high uric acid levels associated with gout.
A 2019 review of six studies that looked at the effect of cherries (as extract or juice) as a complementary treatment for gout and uric acid levels concluded that there is association between cherry intake and a reduced risk of gout attacks. However, the authors noted that more comprehensive studies with longer-term follow-up are needed to fully determine the effectiveness of cherry consumption for people with gout or high uric acid levels.
A 2020 study researched whether tart cherry concentrate affected serum urate levels in people with gout. Fifty people were randomized to receive placebo or tart cherry juice concentrate for 28 days in doses of 7.5 millilitres (ml), 15 ml, 22.5 ml or 30 ml twice a day for 28 days. At the end of the study it was determined that the cherry juice had no effect on serum urate levels.
It should be noted that while this study did not observe any changes on urate levels in people with gout when consuming cherry concentrate, the form was different (tart cherry concentrate vs. juice) and the amounts given were much less than in previous studies that did observe benefits.
With the small number of participants in these few studies and the short-term follow-up, along with the mixed results, larger long-term studies are warranted to clarify the effects of tart cherry juice in people with gout.
Side Effects and Risk Factors
In general, tart cherry juice is well tolerated. Some studies noted that a few participants experienced mild gastrointestinal upset. One study mentioned a participant with an allergic reaction to the tart cherry juice. Overall, no or minimal side effects were seen in the majority of people when taking tart cherry juice.
It should be mentioned that drinking large amounts of tart cherry juice daily contributes a considerable amount of sugar to your diet, which is contraindicated on an arthritis-friendly diet.
People with diabetes should drink cherry juice in moderation, as too many carbohydrates (sugar) from the juice may raise blood sugar above desired levels.
A Word From Verywell
Cherry juice is not meant to be a replacement for traditional arthritis or gout therapy. Always talk with your healthcare provider before making any changes in your diet or treatment plan.
https://www.verywellhealth.com/cherry-juice-for-arthritis-5088626
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