![]() In 2019, researchers reported a significant drop in uric acid among people who drank 8 ounces of diluted tart cherry juice concentrate every day for four weeks. In a small, retrospective study of 24 patients, researchers at Robert Wood Johnson Medical School in New Brunswick, N.J., saw a 50% reduction in flares when gout patients took one tablespoon of tart cherry extract - equal to about 45 to 60 cherries - twice a day for four months. Liquid cherry extract (found in natural food stores and online) appears to provide similar benefits. In the second study, one ounce of tart cherry concentrate - the equivalent of about 90 cherries - reduced uric acid by nearly three times as much. In one study, eating 45 fresh Bing cherries lowered blood uric acid by 14%. Two small studies, more than a decade apart, illustrate the difference between fresh cherries and cherry concentrate. Fresh cherries are delicious but harder to standardize in studies and, as a gout preventive, provide less bang for your buck. Although sweet Bing cherries have more anthocyanins than tart cherries like Montmorency, most research has focused on tart cherries, especially concentrated forms like juice, extracts and supplements. There are dozens of varieties of cherries, but only two types: sweet and tart. Cherries are also high in vitamin C and the flavonoid quercetin, which may lower uric acid or stop it from forming. Cherries have more anthocyanins than most other fruits, including blueberries, which have long topped the list of antioxidant-rich foods. They may also help prevent long-term bone damage. These deep red, blue and purple plant pigments found in berries, grapes and plums, for examples, have powerful antioxidant and anti-inflammatory properties. ![]() The benefits seem to come mainly from anthocyanins. A growing number of studies show they may also help many other health problems, including osteoarthritis, insomnia, heart disease, dementia, cancer and even muscle recovery after exercise. Research stretching back decades has shown that cherries decrease the chance of gout attacks, reduce disease severity and lower uric acid - usually within a few hours. But what about foods that lower uric acid and help protect joints? That’s where cherries come in.
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