Fruit

Tart Cherries

8/10 Strong evidence

Sour Montmorency cherries with high anthocyanin content; well-studied for exercise-related inflammation, gout, and sleep-related neurological benefit.

Active compounds

Anthocyanins

Inhibit COX-1 and COX-2 enzymes; reduce CRP and uric acid
Melatonin

Endogenous antioxidant; supports circadian-driven inflammation resolution

Helps with

Arthritis
Chronic Pain
Neurological
Cardiovascular

Practical tips

Preparation: Fresh, frozen, or unsweetened tart cherry juice concentrate
Recommended amount: 1 oz concentrate (or 1 cup whole cherries) once or twice daily
Absorption: Anthocyanins are heat-sensitive; concentrate retains them better than baked goods
Cautions: Juice is high in natural sugars; whole fruit is preferable for diabetics