The Benefits of Montmorency Tart Cherries
The advantages of Montmorency Tart Cherry keep making an impression, and the supporting evidence continues to accumulate. The majority of the health research on cherries has been conducted on the U.S.-grown Montmorency variety vs. any other type of cherry. Studies have explored the impact of Montmorency Tart Cherry consumption on arthritis and gout, exercise recovery, sleep, heart health and gut health. (1)
1. https://www.choosecherries.com
The Montmorency Tart Cherry, one of the rare food sources rich in melatonin(1), has been the subject of studies. These studies have explored its potential effects on sleep quality and duration, insomnia, and sleep efficiency. In each case, findings have suggested that the consumption of Montmorency tart cherries can positively impact sleep duration, with an observed increase of 84 minutes, and sleep efficiency, showcasing a 6%(2) improvement.
1. Burkhardt S, Tan DX, Manchester LC, et al. Detection and quantification ofthe antioxidant melatonin in Montmorency and Balaton tart cherries (Prunuscerasus). J Agric Food Chem. 2001;49:4898-902
2. https://www.choosecherries.com/health-and-nutrition/sleep
The Montmorency Tart Cherry, one of the rare food sources rich in melatonin(1), has been the subject of studies. These studies have explored its potential effects on sleep quality and duration, insomnia, and sleep efficiency. In each case, findings have suggested that the consumption of Montmorency tart cherries can positively impact sleep duration, with an observed increase of 84 minutes, and sleep efficiency, showcasing a 6%(2) improvement.
1. Burkhardt S, Tan DX, Manchester LC, et al. Detection and quantification ofthe antioxidant melatonin in Montmorency and Balaton tart cherries (Prunuscerasus). J Agric Food Chem. 2001;49:4898-902
2. https://www.choosecherries.com/health-and-nutrition/sleep
Studies have found that Montmorency Tart Cherry Juice has a significant effect on improving the recovery of muscle strength and reducing reported muscle soreness after exercise. It can also improve endurance exercise performance if consumed 1.5 hours before a workout, such as swimming, cycling, or running. (1, 2)
1. https://www.choosecherries.com/health-and-nutrition/recovery
2. https://pubmed.ncbi.nlm.nih.gov/20459662/
Studies have found that Montmorency Tart Cherry Juice has a significant effect on improving the recovery of muscle strength and reducing reported muscle soreness after exercise. It can also improve endurance exercise performance if consumed 1.5 hours before a workout, such as swimming, cycling, or running. (1, 2)
1. https://www.choosecherries.com/health-and-nutrition/recovery
2. https://pubmed.ncbi.nlm.nih.gov/20459662/
Studies have found that consuming Montmorency tart cherry juice (2 8oz or the equivalent of 160 tart cherries) has a positive effect in reducing systolic blood pressure over a 2-hour period. (1)
1. https://www.choosecherries.com/health-and-nutrition/heart-health/
Studies have found that consuming Montmorency tart cherry juice (2 8oz or the equivalent of 160 tart cherries) has a positive effect in reducing systolic blood pressure over a 2-hour period. (1)
1. https://www.choosecherries.com/health-and-nutrition/heart-health/
Research on Montmorency Tart Cherries is still emerging, yet early evidence suggests these homegrown superfruits may play a role in gut health. Foods that are abundant in fiber and natural plant compounds, such as polyphenols, may play a positive role in our microbiome - or the trillions of bacteria and other microbes that live in our intestinal tract. (1,2)
1. https://www.choosecherries.com/health-and-nutrition/gut-health/,
2. https://www.sciencedirect.com/science/article/abs/pii/S0955286317307143
Research on Montmorency Tart Cherries is still emerging, yet early evidence suggests these homegrown superfruits may play a role in gut health. Foods that are abundant in fiber and natural plant compounds, such as polyphenols, may play a positive role in our microbiome - or the trillions of bacteria and other microbes that live in our intestinal tract. (1,2)
1. https://www.choosecherries.com/health-and-nutrition/gut-health/,
2. https://www.sciencedirect.com/science/article/abs/pii/S0955286317307143
Montmorency Tart Cherries have the ability to significantly reduce uric acid levels for up to eight hours. Excess of uric acid in the blood is the leading cause behind the excruciating pain of a gout attack. People who consumed 2 servings (280 grams) of cherries after an overnight fast showed a 15% reduction in uric acid levels, as well as decreased inflammatory markers nitric oxide and C-reactive protein. (1)
1. https://www.choosecherries.com/health-and-nutrition/arthritis-gout/
Montmorency Tart Cherries have the ability to significantly reduce uric acid levels for up to eight hours. Excess of uric acid in the blood is the leading cause behind the excruciating pain of a gout attack. People who consumed 2 servings (280 grams) of cherries after an overnight fast showed a 15% reduction in uric acid levels, as well as decreased inflammatory markers nitric oxide and C-reactive protein. (1)
1. https://www.choosecherries.com/health-and-nutrition/arthritis-gout/
Montmorency Tart Cherry Juice Nutrition
RDI of
Vitamin A(1)
Vitamin A(1)
RDI of
Vitamin A(1)
Vitamin A(1)
12%
RDI of Copper (1)
54mg
flavenoids including anthocyanins(2)
1. https://timehealth.co.uk/montmorency-cherry/
2. https://choosecherries.co.uk/benefits/cut-health/
2. https://choosecherries.co.uk/benefits/cut-health/
The Benefits of Blueberry
Blueberries have one of the highest antioxidant levels(1) among commonly consumed fruits and vegetables. This is typically referred to as the ORAC score(2). They are extremely rich in naturally occurring plant compounds called phytochemicals, such as ellagic acid and anthocyanidins(3). These phytochemicals(4) are responsible for the blue, indigo and red coloring of the berry.
1. https://pubmed.ncbi.nlm.nih.gov/10995120/
2. https://www.ars.usda.gov/news-events/news/research-news/1999/high-orac-foods-may-slow-aging/
3. https://www.bbcgoodfood.com/howto/guide/what-are-anthocyanins-and-why-are-purple-foods-so-healthy
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7442370/
Blueberries can help you better manage your blood sugar levels. Studies have shown that eating blueberries regularly can help improve insulin sensitivity in people with type 2 diabetes(1).
Blueberries are a good source of fiber and are low in sugar; as a result, they have a low glycemic index (GI)(2).
1. https://www.webmd.com/diabetes/type-2-diabetes
2. https://www.bbcgoodfood.com/howto/guide/spotlight-low-gi
Blueberries can help you better manage your blood sugar levels. Studies have shown that eating blueberries regularly can help improve insulin sensitivity in people with type 2 diabetes(1).
Blueberries are a good source of fiber and are low in sugar; as a result, they have a low glycemic index (GI)(2).
1. https://www.webmd.com/diabetes/type-2-diabetes
2. https://www.bbcgoodfood.com/howto/guide/spotlight-low-gi
Including blueberries in your diet regularly may improve vision(1) and guard against age-related macular degeneration. This is thought to be thanks to the improved blood and oxygen flow to the eyes, and the antioxidant protection that may help reduce the likelihood of cataracts(2) and macular degeneration.
1. https://www.ncbi.nlm.nih.gov/pubmed/17468073
2. https://pubmed.ncbi.nlm.nih.gov/15232631/
Including blueberries in your diet regularly may improve vision(1) and guard against age-related macular degeneration. This is thought to be thanks to the improved blood and oxygen flow to the eyes, and the antioxidant protection that may help reduce the likelihood of cataracts(2) and macular degeneration.
1. https://www.ncbi.nlm.nih.gov/pubmed/17468073
2. https://pubmed.ncbi.nlm.nih.gov/15232631/
Being rich in phytochemicals, vitamins, and fiber, blueberries support the health of the gut(1), which is home to 70 percent of our immune system. Research demonstrates a beneficial effect on the gut microbiota(2), the community of beneficial bacteria that live in our gut and play an important role in the induction and training of the immune system(3).
1. https://pubmed.ncbi.nlm.nih.gov/29087531/
2. https://pubmed.ncbi.nlm.nih.gov/29490092/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4056765/
Being rich in phytochemicals, vitamins, and fiber, blueberries support the health of the gut(1), which is home to 70 percent of our immune system. Research demonstrates a beneficial effect on the gut microbiota(2), the community of beneficial bacteria that live in our gut and play an important role in the induction and training of the immune system(3).
1. https://pubmed.ncbi.nlm.nih.gov/29087531/
2. https://pubmed.ncbi.nlm.nih.gov/29490092/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4056765/
Strenuous physical activity or exercise may lead to soreness and inflammation. Consuming blueberries in a smoothie, for example, before and after such an event may help promote recovery(1) and reduce inflammatory markers(2).
1. https://pubmed.ncbi.nlm.nih.gov/22564864/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124147/
Strenuous physical activity or exercise may lead to soreness and inflammation. Consuming blueberries in a smoothie, for example, before and after such an event may help promote recovery(1) and reduce inflammatory markers(2).
1. https://pubmed.ncbi.nlm.nih.gov/22564864/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124147/
A number of studies suggest that both whole blueberries(1), their juice(2) and the concentrated powdered(3) form may help reduce oxidative damage. Such damage is an inevitable part of everyday life but is a key driver in aging and the development of disease. (4)
1. https://pubmed.ncbi.nlm.nih.gov/23507228/
2. https://pubmed.ncbi.nlm.nih.gov/17602170/
3. https://pubmed.ncbi.nlm.nih.gov/22733001/
4. https://www.bbcgoodfood.com/howto/guide/health-benefits-blueberries
A number of studies suggest that both whole blueberries(1), their juice(2) and the concentrated powdered(3) form may help reduce oxidative damage. Such damage is an inevitable part of everyday life but is a key driver in aging and the development of disease. (4)
1. https://pubmed.ncbi.nlm.nih.gov/23507228/
2. https://pubmed.ncbi.nlm.nih.gov/17602170/
3. https://pubmed.ncbi.nlm.nih.gov/22733001/
4. https://www.bbcgoodfood.com/howto/guide/health-benefits-blueberries
Blueberry Juice Nutrition
RDI of
Vitamin A(1)
Vitamin A(1)
RDI of
Vitamin A(1)
Vitamin A(1)
12%
RDI of Copper (1)
54mg
flavenoids including anthocyanins(2)
1. https://timehealth.co.uk/montmorency-cherry/
2. https://choosecherries.co.uk/benefits/cut-health/
2. https://choosecherries.co.uk/benefits/cut-health/
The Benefits of Apple
Apples (Malus domestica) are among the most consumed fruits in the United States. They are found in various colors and flavors and are commonly eaten raw or cooked. (1). Apples are known for their many health benefits including improved digestion and protection against chronic diseases like diabetes and heart disease, among other positive benefits. (2)
1. Patocka J, Bhardwaj K, Klimova B, et al. Malus domestica: A Review on Nutritional Features, Chemical Composition, Traditional and Medicinal Value. Plants (Basel). 2020;9(11):1408. doi:10.3390/plants9111408
2. https://www.health.com/apples-benefits-7643492
Apples are high in water content and fiber yet low in calories which can support weight management by keeping you full and reducing your daily calorie intake. One study found that apple intake significantly decreased body mass index (BMI). However, no significant differences in body weight were found. (1)
1. Gayer BA, Avendano EE, Edelson E, Nirmala N, Johnson EJ, Raman G. Effects of Intake of Apples, Pears, or Their Products on Cardiometabolic Risk Factors and Clinical Outcomes: A
Systematic Review and Meta-Analysis. Curr Dev Nutr. 2019;3(10):nzz109.
doi:10.1093/cdn/nzz109
Apples are high in water content and fiber yet low in calories which can support weight management by keeping you full and reducing your daily calorie intake. One study found that apple intake significantly decreased body mass index (BMI). However, no significant differences in body weight were found. (1)
1. Gayer BA, Avendano EE, Edelson E, Nirmala N, Johnson EJ, Raman G. Effects of Intake of Apples, Pears, or Their Products on Cardiometabolic Risk Factors and Clinical Outcomes: A
Systematic Review and Meta-Analysis. Curr Dev Nutr. 2019;3(10):nzz109.
doi:10.1093/cdn/nzz109
Apples, especially with the skin on, are a rich source of fiber(1)(2) polyphenols, and other nutrients that support heart health.
Several studies have linked apples to a lower risk of heart disease(3). One 2020 review found that eating 100-150 grams (g) of whole apples daily (around one small apple) is associated with a decreased risk of heart disease and risk factors such as high cholesterol(4) and high blood pressure. (5)
In addition, daily apple consumption was associated with a 27% lower risk of dying from a stroke and a 25% lower risk of dying from heart disease. (6)
1. https://www.health.com/high-fiber-foods-7112333
2. Akbar A, Shreenath AP. High fiber diet. In: StatPearls. StatPearls Publishing; 2022.
3. Centers for Disease Control and Prevention. About heart disease.
4. https://www.health.com/high-cholesterol-7100096
5. American Heart Association. Health threats from high blood pressure.
6. Sandoval-Ramírez BA, Catalán Ú, Calderón-Pérez L, et al. The effects and associations of whole-apple intake on diverse cardiovascular risk factors. A narrative review. Crit Rev Food Sci Nutr. 2020;60(22):3862-3875. doi:10.1080/10408398.2019.1709801
Apples, especially with the skin on, are a rich source of fiber(1)(2) polyphenols, and other nutrients that support heart health.
Several studies have linked apples to a lower risk of heart disease(3). One 2020 review found that eating 100-150 grams (g) of whole apples daily (around one small apple) is associated with a decreased risk of heart disease and risk factors such as high cholesterol(4) and high blood pressure. (5)
In addition, daily apple consumption was associated with a 27% lower risk of dying from a stroke and a 25% lower risk of dying from heart disease. (6)
1. https://www.health.com/high-fiber-foods-7112333
2. Akbar A, Shreenath AP. High fiber diet. In: StatPearls. StatPearls Publishing; 2022.
3. Centers for Disease Control and Prevention. About heart disease.
4. https://www.health.com/high-cholesterol-7100096
5. American Heart Association. Health threats from high blood pressure.
6. Sandoval-Ramírez BA, Catalán Ú, Calderón-Pérez L, et al. The effects and associations of whole-apple intake on diverse cardiovascular risk factors. A narrative review. Crit Rev Food Sci Nutr. 2020;60(22):3862-3875. doi:10.1080/10408398.2019.1709801
Research suggests that people who eat two servings of whole fruits, such as apples, per day have a 36% lower risk of type 2 diabetes(1) than people who consume less than half a serving. (2) One review found that apples and pears were associated with a significant 18% reduction in the risk of type 2 diabetes. Researchers found that even one serving per week can reduce the risk by 3%. (3) The soluble fiber in apples may also prevent diabetes by slowing down the absorption of carbohydrates, preventing blood sugar spikes. (4)
1. https://www.health.com/condition/type-2-diabetes-overview
2. Bondonno NP, Davey RJ, Murray K, et al. Associations between fruit intake and risk of diabetes in the ausdiab cohort. The Journal of Clinical Endocrinology & Metabolism. 2021;106(10):e4097-e4108. doi:10.1210/clinem/dgab335
3. Guo XF, Yang B, Tang J, Jiang JJ, Li D. Apple and pear consumption and type 2 diabetes mellitus risk: a meta-analysis of prospective cohort studies. Food Funct. 2017;8(3):927-934. doi:10.1039/c6fo01378c
4. Centers for Disease Control and Prevention. Fiber: The carb that helps you manage diabetes.
Research suggests that people who eat two servings of whole fruits, such as apples, per day have a 36% lower risk of type 2 diabetes(1) than people who consume less than half a serving. (2) One review found that apples and pears were associated with a significant 18% reduction in the risk of type 2 diabetes. Researchers found that even one serving per week can reduce the risk by 3%. (3) The soluble fiber in apples may also prevent diabetes by slowing down the absorption of carbohydrates, preventing blood sugar spikes. (4)
1. https://www.health.com/condition/type-2-diabetes-overview
2. Bondonno NP, Davey RJ, Murray K, et al. Associations between fruit intake and risk of diabetes in the ausdiab cohort. The Journal of Clinical Endocrinology & Metabolism. 2021;106(10):e4097-e4108. doi:10.1210/clinem/dgab335
3. Guo XF, Yang B, Tang J, Jiang JJ, Li D. Apple and pear consumption and type 2 diabetes mellitus risk: a meta-analysis of prospective cohort studies. Food Funct. 2017;8(3):927-934. doi:10.1039/c6fo01378c
4. Centers for Disease Control and Prevention. Fiber: The carb that helps you manage diabetes.
The antioxidants in fruits and vegetables may benefit cognitive function, especially in older adults (1). In particular, studies have shown that quercetin in apples may help protect neurons in the brain from oxidative damage and prevent Alzheimer’s disease. However, further studies are needed to establish a clear relationship. (2)
1. Zhou Y, Wang J, Cao L, et al. Fruit and vegetable consumption and cognitive disorders in older adults: a meta-analysis
of observational studies. Front Nutr. 2022;9:871061. doi:10.3389/fnut.2022.871061
2. Khan H, Ullah H, Aschner M, Cheang WS, Akkol EK. Neuroprotective Effects of Quercetin in Alzheimer's Disease.
Biomolecules. 2019;10(1):59. doi:10.3390/biom10010059
The antioxidants in fruits and vegetables may benefit cognitive function, especially in older adults (1). In particular, studies have shown that quercetin in apples may help protect neurons in the brain from oxidative damage and prevent Alzheimer’s disease. However, further studies are needed to establish a clear relationship. (2)
1. Zhou Y, Wang J, Cao L, et al. Fruit and vegetable consumption and cognitive disorders in older adults: a meta-analysis
of observational studies. Front Nutr. 2022;9:871061. doi:10.3389/fnut.2022.871061
2. Khan H, Ullah H, Aschner M, Cheang WS, Akkol EK. Neuroprotective Effects of Quercetin in Alzheimer's Disease.
Biomolecules. 2019;10(1):59. doi:10.3390/biom10010059
Apple Juice Nutrition
RDI of
Vitamin A(1)
Vitamin A(1)
RDI of
Vitamin A(1)
Vitamin A(1)
12%
RDI of Copper (1)
54mg
flavenoids including anthocyanins(2)
1. https://timehealth.co.uk/montmorency-cherry/
2. https://choosecherries.co.uk/benefits/cut-health/
2. https://choosecherries.co.uk/benefits/cut-health/