Increase muscle recovery, support cardiovascular
Many studies show that cherry, especially sour cherry and sour cherry juice, can help reduce muscle aches and promote recovery after high-intensity exercise. A trial on half-marathoners recorded that the group using sour cherry powder before the race completed the track faster and had less muscle aches than the group using placebo.
Ms. Roxana Ehsani - clinical nutritionist in the US - said that natural anti-inflammatory compounds in cherries contribute to limiting muscle damage after exercise.
Regarding cardiovascular health, cherries contain potassium that helps balance blood pressure and fiber that supports cholesterol control. Research published in the journal Food and Function shows that sour cherries juice can reduce systolic blood pressure and low-density lipoprotein cholesterol, a major risk factor for cardiovascular disease.
Dr. Chai S. Chai - a researcher at the University of Delaware, USA - said that adding sour cherries juice to the diet can bring cardiovascular benefits in middle-aged and elderly people.
Support joints and improve sleep
Cherries are also studied for their ability to reduce blood uric acid levels, a factor related to gout. A meta-analysis of 29 studies shows that eating cherries helps reduce joint pain in a short time and reduce the frequency of gout attacks.
Cherries also contain melatonin, a hormone that regulates the sleep-wake cycle. Some studies have noted that sour cherries juice increases melatonin levels and improves sleep quality, especially in older adults.
However, experts recommend prioritizing fresh or frozen cherries, limiting sugar-soaked products. Each serving of about half a cup is suitable to avoid bloating due to high levels of fiber and natural sugar.
