Tart (sour) cherries, especially the Montmorency variety, have been scientifically proven to have the largest concentration of melatonin – such a significant amount that it is actually enough to produce positive results in the body according to Dr. Reiter who conducted research on tart cherries.
Melatonin
http://www.thehealersjournal.com/2013/04/08/foods-high-in-melatonin/#sthash.StCEDJnd.dpuf
Melatonin plays several major roles in maintaining a healthy immune system: sleep regulation, powerful and unique antioxidant, and its effectiveness at raising Glutathione. This page will also provide information on where this hormone is produced, how much naturally occurs in our bodies, how it is depleted, what foods have it, and considerations for supplementation.
Melatonin, known chemically as N-acetyl-5-methoxytryptamine, is a hormone secreted by the pineal gland located at the base of the brain that helps regulate sleep and wake cycles. This hormone is a derivative of the neurotransmitter serotonin and the amino acid tryptophan.
ROLE AS A SLEEP REGULATOR
Our bodies have their own internal clocks that help regulate the natural cycle of sleeping and waking hours (circadian rhythm) by controlling the production of melatonin. Usually, the levels of this hormone begin to rise in the mid- to late evening, remain high for most of the night, and then decline in the early morning hours. According to the Society for Light Treatment and Biological Rhythms, approximately 5-25 mcg of melatonin are secreted into the blood stream of healthy young and middle-aged men at night time.
Natural production is greatly affected by light. That is why during the shorter days of the fall and winter months, melatonin production may start earlier in the day. This change can lead to symptoms of seasonal affective disorder (SAD), or winter depression, when some people feel more tired and they need more sleep. Natural melatonin levels decline gradually after the age of thirty. Some elderly people produce very small amounts of it or none at all.
ROLE AS AN ANTIOXIDANT
Melatonin is a powerful antioxidant that can cross cell membranes, cross the blood-brain barrier, and it plays a role in stimulating other antioxidants – this makes it a truely unique antioxidant. It is considered more powerful than vitamins C, E and A, because it is soluble in both fat and water and can enter cells that vitamins cannot. Unlike other antioxidants, it does not undergo redox cycling, which is the ability of a molecule to undergo repeated reduction and oxidation and regain its antioxidant properties (in other words, it cannot be recycled). That is why it is referred to as a terminal antioxidant.
Melatonin has been shown to effectively raise Glutathione levels in many tissues, such as the brain, liver, blood serum and muscles.
Read the abstracts of clinical trials linking melatonin to Glutathione production.
http://www.thehealersjournal.com/2013/04/08/foods-high-in-melatonin/#sthash.StCEDJnd.dpuf
Melatonin plays several major roles in maintaining a healthy immune system: sleep regulation, powerful and unique antioxidant, and its effectiveness at raising Glutathione. This page will also provide information on where this hormone is produced, how much naturally occurs in our bodies, how it is depleted, what foods have it, and considerations for supplementation.
Melatonin, known chemically as N-acetyl-5-methoxytryptamine, is a hormone secreted by the pineal gland located at the base of the brain that helps regulate sleep and wake cycles. This hormone is a derivative of the neurotransmitter serotonin and the amino acid tryptophan.
ROLE AS A SLEEP REGULATOR
Our bodies have their own internal clocks that help regulate the natural cycle of sleeping and waking hours (circadian rhythm) by controlling the production of melatonin. Usually, the levels of this hormone begin to rise in the mid- to late evening, remain high for most of the night, and then decline in the early morning hours. According to the Society for Light Treatment and Biological Rhythms, approximately 5-25 mcg of melatonin are secreted into the blood stream of healthy young and middle-aged men at night time.
Natural production is greatly affected by light. That is why during the shorter days of the fall and winter months, melatonin production may start earlier in the day. This change can lead to symptoms of seasonal affective disorder (SAD), or winter depression, when some people feel more tired and they need more sleep. Natural melatonin levels decline gradually after the age of thirty. Some elderly people produce very small amounts of it or none at all.
ROLE AS AN ANTIOXIDANT
Melatonin is a powerful antioxidant that can cross cell membranes, cross the blood-brain barrier, and it plays a role in stimulating other antioxidants – this makes it a truely unique antioxidant. It is considered more powerful than vitamins C, E and A, because it is soluble in both fat and water and can enter cells that vitamins cannot. Unlike other antioxidants, it does not undergo redox cycling, which is the ability of a molecule to undergo repeated reduction and oxidation and regain its antioxidant properties (in other words, it cannot be recycled). That is why it is referred to as a terminal antioxidant.
Melatonin has been shown to effectively raise Glutathione levels in many tissues, such as the brain, liver, blood serum and muscles.
Read the abstracts of clinical trials linking melatonin to Glutathione production.
Each antioxidant plays specific roles within our bodies. One of the roles melatonin plays is in the protection of nuclear and mitochondrial DNA. Of course this requires some explanation first. DNA stands for deoxyribonucleic acid. It is found in the nucleus and in the mitochondria of the cell. DNA is the genetic material that is responsible for determining who and what we are. Nuclear DNA is the DNA found in the nucleus of the cell. Mitochondrial DNA is found within the cell; mitochondria are structures within cells that convert the energy from food into a form that cells can use. Click here for more information on Mitochondrial DNA. This is a lot of in-depth information about melatonin, but it is presented to stress how important of a role it plays in protecting our health.
DNA repair is a vital role in our health. The oxidative stress producing free radicals damages our DNA. The DNA is surprisingly resilient but it can function properly when damaged only to a certain degree. At some point, the damage becomes too severe and the cell starts duplicating itself uncontrollably. Our body recognizes this as a foreign cell (cancer or tumor) and attacks it. If our body’s attack is successful we are never aware it occured. But if it is not successful we develop cancer. So, melatonin repairing DNA before it gets to this severe point is vitally important to the success of immune system in keeping our bodies cancer and tumor free.
As an antioxidant melatonin is a potent scavenger of free radicals. It has been studied extensively for the treatment of cancer, immune system disorders, Alzheimer’s disease, autism, cardiovascular disease, and depression.
ROLE IN HEALING
Most of us know that we heal the fastest when we sleep: why? The answer to this question is not a straightforward answer. But a big part of the answer has to do with glutathione, antioxidants and melatonin.
Antioxidants eliminate free radicals and in cases like melatonin and glutathione, antioxidants can also repair DNA. So what is the relationship of these three things and how do they affect the healing proses when we sleep?
To start, when we lack an antioxidant or are low on specific antioxidants, glutathione takes on their role (job so to say) of eliminating free radicals. This tends to deplete glutathione supplies in the body, which then inhibits or slows down all the other roles that glutathione plays in our body – detoxification, DNA repair, recycling other antioxidants, transfer of energy from mitochondria to the cell, food for the immune system and as an immune system regulator.
When melatonin is produced, as an antioxidant it frees up glutathione (this is proven clinically). With the freeing up of glutathione, glutathione is then free to perform its other roles. Two of the most important roles are food for the immune system and toxin removal. The healing process is greatly inhibited by the presence of pathogens and toxins. So while this answer is not direct, by following the path of antioxidants, melatonin and glutathione, and understanding the interactive role they have with one another, we can see how melatonin production increases glutathione and in turn speeds the healing process.
WHAT DEPLETES NATURAL MELATONIN PRODUCTION?
Of great interest are the studies about the effect of light pollution on the production of melatonin and as a result, the impact on the metabolism, immune function, endocrine balances and the development of cancers.
Light pollution is the brightening of the sky at night by artificial lightning of highways, streets, malls, stadiums, homes, etc., also called urban sky glow. Retinal ganglion cells responsible for detecting light and suppressing melatonin production are most sensitive to blue/violet light.
The 2007 review published in the Journal of Pineal Research states that human exposure to low-level incandescent lightning for only 39 minutes suppresses melatonin levels upto 50%. As we stated above, melatonin stimulates Glutathione synthesis. Constant light exposure leads to melatonin deficiency which leads to decreased tissue Glutathione peroxidase activity and the promotion of oxidative stress.
Current evidence suggests, as noted in the review The dark side of light, exposure to the high levels of artificial light at night may play a role in cancer risk. Studies have indicated that melatonin exerts a direct effect on tumor growth and proliferation, and the increased risk of cancer was observed in patients with the brightest bedrooms. Multiple studies have documented a link between night shift work and an increased incidence of breast cancer.
Read the full text of this review here: “The dark side of light at night: physiological, epidemiological, and ecological consequences” by Kristen J. Navara and Randy J. Nelson. The Ohio State University, Columbus, OH.
Another factor that reduces melatonin production is certain drugs: non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen (Motrin, Advil) or naproxen (Naprosyn, Aleve); beta-blocker blood pressure medications such as atenolol (Tenormin) or metoprolol (Lopressor, Toprol); and medications that reduce levels of vitamin B6 in the body (such as birth control pills, hormone replacement therapy, loop diuretics, hydralazine, or theophylline).
WHAT YOU NEED TO KNOW BEFORE CONSIDERING
MELATONIN AS A SUPPLEMENT
The use of melatonin supplements became quite popular some 15+ years ago as a way of treating insomnia, jet lag, SAD, chronic cluster headaches, sleep regulation in people who work evening or night shifts and sleep-wake cycle training in blind people (because they do not have the perception of light and darkness).
WHAT FOODS CONTAIN MELATONIN?
The best source of melatonin, which is not commonly known, a truly natural one, is found in food - tart (sour) cherries in amounts that are able to have a positive effect on health.
This information is very important if you are looking for natural ways to improve quality of sleep and add a powerful antioxidant to your diet but are unwilling to experiment with synthetic forms of melatonin.
Studies that we reviewed used various measurement units for melatonin in foods: mcg, ng, pg per 1 gram or 100 grams. We standardized them all in nanograms (ng) per 100 grams.
According to the Society for Light Treatment and Biological Rhythms, approximately 5-25 mcg of melatonin circulate in the blood stream of healthy young and middle-aged men at night time. If we take an average of 15 mcg which equals 15,000 ng this number can serve us as a comparison to foods with melatonin.
Foods With Melatonin Table (ng/100g*): FoodsMelatonin, ng/100g
Tart (sour) cherry juice concentrate17,535Tart (sour) cherries1,350Walnuts270**Mustard seed191.33Corn187.80Rice149.80Ginger root142.30Peanuts116.70Barley grains87.30Rolled oats79.13Asparagus76.62Tomatoes53.95Fresh mint49.66Black tea40.50Underripe banana (pulp)31.40Broccoli26.67Angelica25.12Pomegranate21***Strawberries21***St. John’s wort19.61Ripe banana (pulp)18.50Brussels sprouts16.88Green tea9.20Black olives8.94Green olives8.36Cucumber5.93Sunflower seeds4.26Concord grapes (skin)3.24Red grapes (pulp)2.27Red grapes (whole)1.94Concord grapes (pulp)1.92Concord grapes (whole)1.71Red grapes (skin)1.42Red wine1
* dry tissue, except for tart cherries and tart cherry juice concentrate
** average number – reported amounts were 90.7-450 ng/100g
*** average number – reported amounts were 13-29 ng/100g
Tart (sour) cherries, especially the Montmorency variety, have been scientifically proven to have the largest concentration of melatonin – such a significant amount that it is actually enough to produce positive results in the body according to Dr. Reiter who conducted research on tart cherries.
As you can see, other foods with melatonin have much smaller amounts of it compared to tart cherries and, especially, tart cherry juice concentrate which can be used as a natural sleep aid and pain reliever.
- See more at: http://www.thehealersjournal.com/2013/04/08/foods-high-in-melatonin/#sthash.StCEDJnd.dpuf
_______________________________________________________________________________
DNA repair is a vital role in our health. The oxidative stress producing free radicals damages our DNA. The DNA is surprisingly resilient but it can function properly when damaged only to a certain degree. At some point, the damage becomes too severe and the cell starts duplicating itself uncontrollably. Our body recognizes this as a foreign cell (cancer or tumor) and attacks it. If our body’s attack is successful we are never aware it occured. But if it is not successful we develop cancer. So, melatonin repairing DNA before it gets to this severe point is vitally important to the success of immune system in keeping our bodies cancer and tumor free.
As an antioxidant melatonin is a potent scavenger of free radicals. It has been studied extensively for the treatment of cancer, immune system disorders, Alzheimer’s disease, autism, cardiovascular disease, and depression.
ROLE IN HEALING
Most of us know that we heal the fastest when we sleep: why? The answer to this question is not a straightforward answer. But a big part of the answer has to do with glutathione, antioxidants and melatonin.
Antioxidants eliminate free radicals and in cases like melatonin and glutathione, antioxidants can also repair DNA. So what is the relationship of these three things and how do they affect the healing proses when we sleep?
To start, when we lack an antioxidant or are low on specific antioxidants, glutathione takes on their role (job so to say) of eliminating free radicals. This tends to deplete glutathione supplies in the body, which then inhibits or slows down all the other roles that glutathione plays in our body – detoxification, DNA repair, recycling other antioxidants, transfer of energy from mitochondria to the cell, food for the immune system and as an immune system regulator.
When melatonin is produced, as an antioxidant it frees up glutathione (this is proven clinically). With the freeing up of glutathione, glutathione is then free to perform its other roles. Two of the most important roles are food for the immune system and toxin removal. The healing process is greatly inhibited by the presence of pathogens and toxins. So while this answer is not direct, by following the path of antioxidants, melatonin and glutathione, and understanding the interactive role they have with one another, we can see how melatonin production increases glutathione and in turn speeds the healing process.
WHAT DEPLETES NATURAL MELATONIN PRODUCTION?
Of great interest are the studies about the effect of light pollution on the production of melatonin and as a result, the impact on the metabolism, immune function, endocrine balances and the development of cancers.
Light pollution is the brightening of the sky at night by artificial lightning of highways, streets, malls, stadiums, homes, etc., also called urban sky glow. Retinal ganglion cells responsible for detecting light and suppressing melatonin production are most sensitive to blue/violet light.
The 2007 review published in the Journal of Pineal Research states that human exposure to low-level incandescent lightning for only 39 minutes suppresses melatonin levels upto 50%. As we stated above, melatonin stimulates Glutathione synthesis. Constant light exposure leads to melatonin deficiency which leads to decreased tissue Glutathione peroxidase activity and the promotion of oxidative stress.
Current evidence suggests, as noted in the review The dark side of light, exposure to the high levels of artificial light at night may play a role in cancer risk. Studies have indicated that melatonin exerts a direct effect on tumor growth and proliferation, and the increased risk of cancer was observed in patients with the brightest bedrooms. Multiple studies have documented a link between night shift work and an increased incidence of breast cancer.
Read the full text of this review here: “The dark side of light at night: physiological, epidemiological, and ecological consequences” by Kristen J. Navara and Randy J. Nelson. The Ohio State University, Columbus, OH.
Another factor that reduces melatonin production is certain drugs: non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen (Motrin, Advil) or naproxen (Naprosyn, Aleve); beta-blocker blood pressure medications such as atenolol (Tenormin) or metoprolol (Lopressor, Toprol); and medications that reduce levels of vitamin B6 in the body (such as birth control pills, hormone replacement therapy, loop diuretics, hydralazine, or theophylline).
WHAT YOU NEED TO KNOW BEFORE CONSIDERING
MELATONIN AS A SUPPLEMENT
The use of melatonin supplements became quite popular some 15+ years ago as a way of treating insomnia, jet lag, SAD, chronic cluster headaches, sleep regulation in people who work evening or night shifts and sleep-wake cycle training in blind people (because they do not have the perception of light and darkness).
- Melatonin supplements can be of animal/bovine origin (made from ground pineal glands of cows or sheep) and synthetic (man-made):
- Melatonin of animal or bovine origin, even though called natural, is very unsafe because it can be infected with bacteria or viruses. Due to these risks this type of melatonin supplement is no longer available over the counter.
- Like all unnatural products, the use of the synthetic form of melatonin has side effects and should not be used without consulting a healthcare professional, even though this supplement is available without prescription in the USA. Many countries, for example in Europe, prohibit over the counter melatonin and other hormone supplements.
- Daily dosages of synthetic melatonin vary greatly depending on the age and the medical condition of a person and typically are in the range of 0.25-10 milligrams (the most common doses are 2-5 mg) to be taken 30-120 minutes before bedtime.
- Even the smallest dose of synthetic melatonin is much higher than the amount normally circulating in the blood stream at night time. Since human blood contains approximately 5-25 mcg of melatonin at night, even the smallest available dose of 0.25 mg of synthetic melatonin is 10-50 times (!) higher than what is normally found in the blood.
- The studies have also shown that the highest doses of 10 mg/day (400 times higher than normal) do not produce better results than 0.25 mg/day. The most commonly used doses of 2-5 mg/day are thus 80-200 times higher than normally found in the blood. It is always good to remember that melatonin is a hormone and like with all hormones such excessive amounts may produce undesirable health results.
- Side effects from synthetic melatonin may include: abnormal heart rhythms, high blood pressure, confusion, difficulty concentrating, fatigue, dizziness, sleepiness, irritability, headache, mood changes, depression, hormonal effects, hypothermia, itching, heaviness in the head, seizures, sleepwalking, stomach problems, vivid dreams, morning grogginess, and reduced sperm count.
- Synthetic melatonin is absolutely prohibited to be used during breastfeeding and is unadvisable to be used by pregnant women, children, people with autoimmune diseases, liver diseases, kidney diseases, epilepsy, stroke, and by those taking other drugs or consuming alcohol. Studies have shown that these side effects are rare in healthy people with short-term use of no more than three months, taking not more that 3 mg of synthetic melatonin a day.
WHAT FOODS CONTAIN MELATONIN?
The best source of melatonin, which is not commonly known, a truly natural one, is found in food - tart (sour) cherries in amounts that are able to have a positive effect on health.
This information is very important if you are looking for natural ways to improve quality of sleep and add a powerful antioxidant to your diet but are unwilling to experiment with synthetic forms of melatonin.
Studies that we reviewed used various measurement units for melatonin in foods: mcg, ng, pg per 1 gram or 100 grams. We standardized them all in nanograms (ng) per 100 grams.
According to the Society for Light Treatment and Biological Rhythms, approximately 5-25 mcg of melatonin circulate in the blood stream of healthy young and middle-aged men at night time. If we take an average of 15 mcg which equals 15,000 ng this number can serve us as a comparison to foods with melatonin.
Foods With Melatonin Table (ng/100g*): FoodsMelatonin, ng/100g
Tart (sour) cherry juice concentrate17,535Tart (sour) cherries1,350Walnuts270**Mustard seed191.33Corn187.80Rice149.80Ginger root142.30Peanuts116.70Barley grains87.30Rolled oats79.13Asparagus76.62Tomatoes53.95Fresh mint49.66Black tea40.50Underripe banana (pulp)31.40Broccoli26.67Angelica25.12Pomegranate21***Strawberries21***St. John’s wort19.61Ripe banana (pulp)18.50Brussels sprouts16.88Green tea9.20Black olives8.94Green olives8.36Cucumber5.93Sunflower seeds4.26Concord grapes (skin)3.24Red grapes (pulp)2.27Red grapes (whole)1.94Concord grapes (pulp)1.92Concord grapes (whole)1.71Red grapes (skin)1.42Red wine1
* dry tissue, except for tart cherries and tart cherry juice concentrate
** average number – reported amounts were 90.7-450 ng/100g
*** average number – reported amounts were 13-29 ng/100g
Tart (sour) cherries, especially the Montmorency variety, have been scientifically proven to have the largest concentration of melatonin – such a significant amount that it is actually enough to produce positive results in the body according to Dr. Reiter who conducted research on tart cherries.
As you can see, other foods with melatonin have much smaller amounts of it compared to tart cherries and, especially, tart cherry juice concentrate which can be used as a natural sleep aid and pain reliever.
- See more at: http://www.thehealersjournal.com/2013/04/08/foods-high-in-melatonin/#sthash.StCEDJnd.dpuf
_______________________________________________________________________________
Tart Cherry and Juice Benefits
There are many benefits in tart cherry juice, which health-seeking people should know. Tart cherry is a fruit that is native to European and some Asian countries. It is different from Bing cherries and is sourer compared to common table cherry varieties, which makes the bright red fruit less popular to eat as a fresh fruit. Therefore, tart cherries are usually used as ingredients in meat dishes, soups, and desserts. Among all the kinds of eating methods, tart cherry juice is especially popular, and is widely used as a health supplement because of its potential health benefits.
Nutrition Facts of Tart Cherry Juice
Tart cherry juice benefits come from the various antioxidants, vitamins, and minerals it contains. Furthermore, it does not have cholesterol or fat although it is rich in carbohydrates. Tart cherry juice is rich in vitamins A and C as well as potassium. Studies show that eating vitamin A and C rich foods improves immune system function, enhances wound healing, and improves your vision in low light conditions. In addition, studies suggest that consuming potassium-rich foods helps lower blood pressure and decreases one's risk of developing kidney stones.
The natural antioxidant called anthocyanins is found in red, blue, and purple-colored fruits such as tart cherries. This is important because diets enriched with antioxidants have been associated with reduced risk of cancer and cardiovascular disease. Tart cherries are also known to contain flavones, or antioxidants, which improve brain and heart health, blood flow, and blood pressure.
According to national dietary guidelines, one cup of the juice contains 78 kcalories, 1.5 grams protein, 19 g carbohydrates, 13 g sugar, 15.5 mg vitamin C, 2.5 g fiber, and 0.5 g fat. King Orchards, Michigan states that one tablespoon of its juice concentrate contains only 110 calories, 280 mg potassium, 20 mg sodium, 26 g carbohydrates, 21 g sugar, 1 g protein and no fat or cholesterol.
Health Benefits of Tart Cherry Juice
There are many tart cherry juice benefits including:
1. Circadian rhythm benefitsTart cherries Juice is a natural supply of melatonin, a brain hormone that helps regulate your body's circadian rhythm or internal clock. This substance provides an effective remedy for insomnia. A study in the European Journal of Nutrition showed that taking tart cherry juice supplements improves sleep duration, and promotes the ability to fall asleep and to remain asleep. Investigators conclude that this juice may be useful for improving one's sleep quality and for treating sleep disorders.
2. Anti-oxidant benefitsTart cherry Juice possesses antioxidant benefits from five specific anthocyanins, according to researchers from the University of Michigan. These antioxidants are easily absorbed in your bloodstream and antioxidant levels remain elevated several hours after they are consumed. Another study found that tart cherry juice consumption provides older adults more protection from developing heart disease, age-related mental decline, and cancer.
3. Anti-inflammatory propertiesResearch shows that anthocyanins from tart cherries may reduce inflammation and joint pain. An animal study shows that doses of anthocyanins at 400 mg per kilo of body weight produces anti-inflammatory benefits similar to the prescription drug indomethacin, a non-steroidal anti-inflammatory drug. Researchers suggest that most of the benefits of tart cherries may attributed to the antioxidant and anti-inflammatory effects of anthocyanins.
4. Exercise recoveryMuscles recover faster after exercise after taking tart cherry juice concentrate, as shown by a study involving long distance runners. Researchers found that regular consumption of the juice concentrate improved the runners' strength and reduced inflammation, oxidized lipid levels, and recovery time after a marathon. They believe that tart cherry juice antioxidant effects improved muscle recovery after strenuous exercise. This study was published in the Scandinavian Journal of Medicine and Science in Sports.
5. Blood sugar regulationTart cherry juice concentrate has been found to have metabolic benefits, which include improved blood sugar, cholesterol, and insulin levels, according to the National College of Natural Medicine. A study published in the Journal of Medicinal Food shows that anthocyanins derived from tart cherries influence gene control over the metabolism of fats, carbohydrates, and proteins. In the study, a high-fat diet supplemented with 1% tart cherry led to reduced cholesterol levels, abdominal fat, and inflammation. Researchers therefore concluded that tart cherries help decrease the risk for type 2 diabetes as well as heart disease.
6. Weight controlAnother benefit of tart cherries is put forward by a study from the University of Michigan in the Journal of Medicinal Food, suggesting that tart cherries help control weight and prevent metabolic syndrome. This condition is a combination of signs and symptoms that include obesity, high cholesterol, and high blood pressure. However, experts warn that tart cherry juice is high in sugar so it must be taken in moderation.
7. Gout reliefGout, a type of arthritis that affects middle-aged and older men and women, has been shown to be relieved in a similar way by pain relievers, prescription drugs, and tart cherry juice. According to researchers from the University of Maryland Medical Center, tart cherry juice lowers uric acid levels and prevents gout attacks. They suggest drinking 6 - 12 ounces of tart cherry juice daily to relieve pain and inflammation.
8. Cancer protectionCarcinogens or harmful substances found in food and the environment may damage cells of your body and trigger changes leading to cancer. Aside from anthocyanins, tart cherry juice is loaded with chemicals that fight disease and may be helpful in halting cell alterations that often lead to the development of cancer. The powerful chemicals include limonene, ellagic acid, and perillyl alcohol. While citrus fruit peelings offer limonene and berries provide ellagic acid, tart cherries contain all these chemicals. These fruits particularly protect against cancers of the lung, breast, skin, and liver.
9. Cholesterol controlTart cherry juice is a good source of quercetin, one of the most potent antioxidants. Among its other functions, quercetin prevents the oxidative damage caused by the free radicals from low-density lipoprotein ("bad" cholesterol). When oxidized, bad cholesterol adheres to artery walls, forms plaques, and leads to heart attacks and strokes. In addition, quercetin is a known anti-inflammatory agent, which helps alleviate symptoms of asthma and other respiratory disorders.
10. Extra muscle protectionA study published in the British Journal of Sports Medicine showed the effectiveness of tart cherry juice in preventing symptoms of muscle damage induced by exercise in college students. They found that 12 ounces of tart cherry juice taken twice a day for eight days was more effective than placebo in reducing pain and loss of strength.
_______________________________________________________________________________
There are many benefits in tart cherry juice, which health-seeking people should know. Tart cherry is a fruit that is native to European and some Asian countries. It is different from Bing cherries and is sourer compared to common table cherry varieties, which makes the bright red fruit less popular to eat as a fresh fruit. Therefore, tart cherries are usually used as ingredients in meat dishes, soups, and desserts. Among all the kinds of eating methods, tart cherry juice is especially popular, and is widely used as a health supplement because of its potential health benefits.
Nutrition Facts of Tart Cherry Juice
Tart cherry juice benefits come from the various antioxidants, vitamins, and minerals it contains. Furthermore, it does not have cholesterol or fat although it is rich in carbohydrates. Tart cherry juice is rich in vitamins A and C as well as potassium. Studies show that eating vitamin A and C rich foods improves immune system function, enhances wound healing, and improves your vision in low light conditions. In addition, studies suggest that consuming potassium-rich foods helps lower blood pressure and decreases one's risk of developing kidney stones.
The natural antioxidant called anthocyanins is found in red, blue, and purple-colored fruits such as tart cherries. This is important because diets enriched with antioxidants have been associated with reduced risk of cancer and cardiovascular disease. Tart cherries are also known to contain flavones, or antioxidants, which improve brain and heart health, blood flow, and blood pressure.
According to national dietary guidelines, one cup of the juice contains 78 kcalories, 1.5 grams protein, 19 g carbohydrates, 13 g sugar, 15.5 mg vitamin C, 2.5 g fiber, and 0.5 g fat. King Orchards, Michigan states that one tablespoon of its juice concentrate contains only 110 calories, 280 mg potassium, 20 mg sodium, 26 g carbohydrates, 21 g sugar, 1 g protein and no fat or cholesterol.
Health Benefits of Tart Cherry Juice
There are many tart cherry juice benefits including:
1. Circadian rhythm benefitsTart cherries Juice is a natural supply of melatonin, a brain hormone that helps regulate your body's circadian rhythm or internal clock. This substance provides an effective remedy for insomnia. A study in the European Journal of Nutrition showed that taking tart cherry juice supplements improves sleep duration, and promotes the ability to fall asleep and to remain asleep. Investigators conclude that this juice may be useful for improving one's sleep quality and for treating sleep disorders.
2. Anti-oxidant benefitsTart cherry Juice possesses antioxidant benefits from five specific anthocyanins, according to researchers from the University of Michigan. These antioxidants are easily absorbed in your bloodstream and antioxidant levels remain elevated several hours after they are consumed. Another study found that tart cherry juice consumption provides older adults more protection from developing heart disease, age-related mental decline, and cancer.
3. Anti-inflammatory propertiesResearch shows that anthocyanins from tart cherries may reduce inflammation and joint pain. An animal study shows that doses of anthocyanins at 400 mg per kilo of body weight produces anti-inflammatory benefits similar to the prescription drug indomethacin, a non-steroidal anti-inflammatory drug. Researchers suggest that most of the benefits of tart cherries may attributed to the antioxidant and anti-inflammatory effects of anthocyanins.
4. Exercise recoveryMuscles recover faster after exercise after taking tart cherry juice concentrate, as shown by a study involving long distance runners. Researchers found that regular consumption of the juice concentrate improved the runners' strength and reduced inflammation, oxidized lipid levels, and recovery time after a marathon. They believe that tart cherry juice antioxidant effects improved muscle recovery after strenuous exercise. This study was published in the Scandinavian Journal of Medicine and Science in Sports.
5. Blood sugar regulationTart cherry juice concentrate has been found to have metabolic benefits, which include improved blood sugar, cholesterol, and insulin levels, according to the National College of Natural Medicine. A study published in the Journal of Medicinal Food shows that anthocyanins derived from tart cherries influence gene control over the metabolism of fats, carbohydrates, and proteins. In the study, a high-fat diet supplemented with 1% tart cherry led to reduced cholesterol levels, abdominal fat, and inflammation. Researchers therefore concluded that tart cherries help decrease the risk for type 2 diabetes as well as heart disease.
6. Weight controlAnother benefit of tart cherries is put forward by a study from the University of Michigan in the Journal of Medicinal Food, suggesting that tart cherries help control weight and prevent metabolic syndrome. This condition is a combination of signs and symptoms that include obesity, high cholesterol, and high blood pressure. However, experts warn that tart cherry juice is high in sugar so it must be taken in moderation.
7. Gout reliefGout, a type of arthritis that affects middle-aged and older men and women, has been shown to be relieved in a similar way by pain relievers, prescription drugs, and tart cherry juice. According to researchers from the University of Maryland Medical Center, tart cherry juice lowers uric acid levels and prevents gout attacks. They suggest drinking 6 - 12 ounces of tart cherry juice daily to relieve pain and inflammation.
8. Cancer protectionCarcinogens or harmful substances found in food and the environment may damage cells of your body and trigger changes leading to cancer. Aside from anthocyanins, tart cherry juice is loaded with chemicals that fight disease and may be helpful in halting cell alterations that often lead to the development of cancer. The powerful chemicals include limonene, ellagic acid, and perillyl alcohol. While citrus fruit peelings offer limonene and berries provide ellagic acid, tart cherries contain all these chemicals. These fruits particularly protect against cancers of the lung, breast, skin, and liver.
9. Cholesterol controlTart cherry juice is a good source of quercetin, one of the most potent antioxidants. Among its other functions, quercetin prevents the oxidative damage caused by the free radicals from low-density lipoprotein ("bad" cholesterol). When oxidized, bad cholesterol adheres to artery walls, forms plaques, and leads to heart attacks and strokes. In addition, quercetin is a known anti-inflammatory agent, which helps alleviate symptoms of asthma and other respiratory disorders.
10. Extra muscle protectionA study published in the British Journal of Sports Medicine showed the effectiveness of tart cherry juice in preventing symptoms of muscle damage induced by exercise in college students. They found that 12 ounces of tart cherry juice taken twice a day for eight days was more effective than placebo in reducing pain and loss of strength.
_______________________________________________________________________________
Super Foods that fight Asthma and Allergies!
A food for thought: what should you eat to prevent your asthma triggers? Fruits are good sources of vitamins but some can set off allergic reactions. Stock your pantry with food items that are medically-proven to fight asthma.
Fruits and vegetables rich in Vitamin C. Popeye was right, spinach is the answer. Other than that, broccoli, bell pepper, and kale are good sources of ascorbic acid, too. Mangoes are often linked to asthma attacks. Opt for oranges, strawberries, blue berries, and melons as they neutralize free radicals.
Food rich in Vitamin E. Tocopherol is an antioxidant which decreases the risk of asthma symptoms like wheezing and cough.
Add quercetin in your diet. What’s up with the queer name when it’s an antioxidant, anti-histamine, and anti-inflammatory all rolled into one! Asthma sufferers can get their dose of this bioflavonoid by eating red onions, apples, red grapes, cherries, raspberry, and red wine.
Got herbs? Apart from their culinary use, herbs like rosemary, peppermint, thyme, marjoram, and oregano are dietary sources of rosmaniric acid. The latter keeps the lungs for easier breathing.
Omega-3 Fats. Oily food is a nemesis to an asthmatic. But Omega-3, the good fat, have anti-inflammatory properties. Sources of this essential fatty acid is found in salmon, cod, halibut, flaxseeds, and soy.
What to cut back. Eat dairy products and egg sparingly. Salty food and those that are preserved in a can induce allergies. Don’t do Chinese takeout dinners every often because they contain a lot of monosodium glutamate. Other ingredients to look out for on the food label are: tartazine (artificial food coloring), benzoate (soft drinks), and anything with preservatives.
It is best to eat fresh and organic produce. Don’t forget that there are other triggers such as dusts and mites, so make sure your home is clean with constant fresh air. Check out our PURE Rooms when traveling.
A food for thought: what should you eat to prevent your asthma triggers? Fruits are good sources of vitamins but some can set off allergic reactions. Stock your pantry with food items that are medically-proven to fight asthma.
Fruits and vegetables rich in Vitamin C. Popeye was right, spinach is the answer. Other than that, broccoli, bell pepper, and kale are good sources of ascorbic acid, too. Mangoes are often linked to asthma attacks. Opt for oranges, strawberries, blue berries, and melons as they neutralize free radicals.
Food rich in Vitamin E. Tocopherol is an antioxidant which decreases the risk of asthma symptoms like wheezing and cough.
Add quercetin in your diet. What’s up with the queer name when it’s an antioxidant, anti-histamine, and anti-inflammatory all rolled into one! Asthma sufferers can get their dose of this bioflavonoid by eating red onions, apples, red grapes, cherries, raspberry, and red wine.
Got herbs? Apart from their culinary use, herbs like rosemary, peppermint, thyme, marjoram, and oregano are dietary sources of rosmaniric acid. The latter keeps the lungs for easier breathing.
Omega-3 Fats. Oily food is a nemesis to an asthmatic. But Omega-3, the good fat, have anti-inflammatory properties. Sources of this essential fatty acid is found in salmon, cod, halibut, flaxseeds, and soy.
What to cut back. Eat dairy products and egg sparingly. Salty food and those that are preserved in a can induce allergies. Don’t do Chinese takeout dinners every often because they contain a lot of monosodium glutamate. Other ingredients to look out for on the food label are: tartazine (artificial food coloring), benzoate (soft drinks), and anything with preservatives.
It is best to eat fresh and organic produce. Don’t forget that there are other triggers such as dusts and mites, so make sure your home is clean with constant fresh air. Check out our PURE Rooms when traveling.
Acute bronchodilator effect of quercetin in experimental allergic asthma.
Joskova M1, Franova S, Sadlonova V.
Author information
OBJECTIVES:
The aim of our study was to investigate the acute effect of quercetin on experimental allergic asthma after single-dose oral administration.
BACKGROUND:
Airway hyperresponsiveness is one of the main features of allergic asthma. None of quercetin experimental studies analysed the acute effect of this flavonol on the reactivity of airways both, in vivo and in vitro conditions.
METHODS:
Our experiment was realized 21 days after the sensitization of guinea pigs with ovalbumin suspension. Changes in the reactivity of airways were studied using the whole body plethysmography in order to compare changes of the specific airway conductance between groups with and without quercetin treatment. Also changes in the reactivity of the tracheal smooth muscle dipped into the organ bath with Krebs-Henseleit solution were measured as the reaction on cumulative doses of the bronchoconstrictor mediators histamine and acetylcholine. Quercetin was added into the solution 30 minutes before the chemical mediators. The amplitude of tracheal smooth muscle precontracted with histamine or acetylcholine was used as a tracheal smooth muscle reactivity parameter in vitro.
RESULTS:
Our results showed that quercetin (20 mg/kg) caused significant bronchodilation, both in vivo and in vitro.
CONCLUSION:
Quercetin proved in laboratory conditions its ability to reduce hyperreactivity of airways as one of the main attribute of allergic asthma (Fig. 2, Ref. 23).
_______________________________________________________________________________
Quercetin
is a plant pigment (flavonoid). It is found in many plants and foods, such as red wine, onions, green tea, apples, berries, Ginkgo biloba, St. John's wort, American elder, and others. Buckwheat tea has a large amount of quercetin. People use quercetin as a medicine.
Quercetin
is used for treating conditions of the heart and blood vessels including “hardening of the arteries” (atherosclerosis), high cholesterol, heart disease, and circulation problems. It is also used for diabetes, cataracts, hay fever, peptic ulcer,schizophrenia, inflammation, asthma, gout, viral infections, chronic fatigue syndrome (CFS), preventing cancer, and for treating chronic infections of the prostate. Quercetin is also used to increase endurance and improve athletic performance.
_______________________________________________________________________________
From Wikipedia:
Quercetin may have positive effects in combating or helping to prevent cancer, prostatitis, heart disease, cataracts, allergies / inflammations, and respiratory diseases such as bronchitis and asthma.
In fact, last August I bought a couple of bottles of quercetin for my asthma but hadn’t yet opened them. Until I read the Delano Report, that is. Then my interest in quercetin went way beyond asthma! An aside: I can report that my asthma is officially GONE. I still take one puff of my cortisone inhaler before going to bed, but that is merely a precaution.
_______________________________________________________________________________
http://www.swansonvitamins.com/life-extension-optimized-quercetin-250-mg-60-veg-caps
http://www.swansonvitamins.com/doctors-best-quercetin-bromelain-180-caps
Joskova M1, Franova S, Sadlonova V.
Author information
OBJECTIVES:
The aim of our study was to investigate the acute effect of quercetin on experimental allergic asthma after single-dose oral administration.
BACKGROUND:
Airway hyperresponsiveness is one of the main features of allergic asthma. None of quercetin experimental studies analysed the acute effect of this flavonol on the reactivity of airways both, in vivo and in vitro conditions.
METHODS:
Our experiment was realized 21 days after the sensitization of guinea pigs with ovalbumin suspension. Changes in the reactivity of airways were studied using the whole body plethysmography in order to compare changes of the specific airway conductance between groups with and without quercetin treatment. Also changes in the reactivity of the tracheal smooth muscle dipped into the organ bath with Krebs-Henseleit solution were measured as the reaction on cumulative doses of the bronchoconstrictor mediators histamine and acetylcholine. Quercetin was added into the solution 30 minutes before the chemical mediators. The amplitude of tracheal smooth muscle precontracted with histamine or acetylcholine was used as a tracheal smooth muscle reactivity parameter in vitro.
RESULTS:
Our results showed that quercetin (20 mg/kg) caused significant bronchodilation, both in vivo and in vitro.
CONCLUSION:
Quercetin proved in laboratory conditions its ability to reduce hyperreactivity of airways as one of the main attribute of allergic asthma (Fig. 2, Ref. 23).
_______________________________________________________________________________
Quercetin
is a plant pigment (flavonoid). It is found in many plants and foods, such as red wine, onions, green tea, apples, berries, Ginkgo biloba, St. John's wort, American elder, and others. Buckwheat tea has a large amount of quercetin. People use quercetin as a medicine.
Quercetin
is used for treating conditions of the heart and blood vessels including “hardening of the arteries” (atherosclerosis), high cholesterol, heart disease, and circulation problems. It is also used for diabetes, cataracts, hay fever, peptic ulcer,schizophrenia, inflammation, asthma, gout, viral infections, chronic fatigue syndrome (CFS), preventing cancer, and for treating chronic infections of the prostate. Quercetin is also used to increase endurance and improve athletic performance.
_______________________________________________________________________________
From Wikipedia:
Quercetin may have positive effects in combating or helping to prevent cancer, prostatitis, heart disease, cataracts, allergies / inflammations, and respiratory diseases such as bronchitis and asthma.
In fact, last August I bought a couple of bottles of quercetin for my asthma but hadn’t yet opened them. Until I read the Delano Report, that is. Then my interest in quercetin went way beyond asthma! An aside: I can report that my asthma is officially GONE. I still take one puff of my cortisone inhaler before going to bed, but that is merely a precaution.
_______________________________________________________________________________
http://www.swansonvitamins.com/life-extension-optimized-quercetin-250-mg-60-veg-caps
http://www.swansonvitamins.com/doctors-best-quercetin-bromelain-180-caps