Fruits have long been identified as a good source of vitamins, minerals and dietary fibre, but now more fruits are being shown to provide health benefits beyond basic nutrition. Effects on muscle performance, muscle fatigue and bone density along with anti-inflammatory and immune responses are being attributed to these ‘Super fruits’.

During exercise and training the body is stressed and immune responses may be compromised. In last years Proceedings of the Nutrition Society of New Zealand research was published showing that muscles incubated with a kiwi extract displayed a marked increase in maximum force and a significant delay in fatigue onset compared to control muscles. Kiwi extract also had an anti-inflammatory effect and protected muscles from exercise induced oxidative stress.

This week at the American College of Sports Medicine Conference, new research presented from the Oregon Health & Science University, showed people who drank 10.5 ounces of cherry juice twice a day for seven days while training for a long distance run, reported significantly less pain after exercise than those who drank another fruit juice beverage. Traditional NSAIDS (non steroidal anti–inflammatory drugs) can have adverse effects, which may be avoided by using a natural whole food alternative like cherry juice. The researchers suggest the cherries post exercise benefits are likely because of the fruit’s natural anti-inflammation power, attributed to antioxidant compounds called anthocyanins which also give cherries their bright red colour.




Blackcurrant supplementation also suppresses exercise-induced oxidative stress, as reported this month in the American journal of Physiology Regulatory, Integrative and Comparative Physiology. However, as the authors point out exercise-induced oxidative stress is instrumental in achieving the health benefits from regular exercise. Therefore, inappropriate use of fruit-derived products, may counteract the positive effects of exercise. Their findings support the concept that consumption of blackcurrant anthocyanins alleviate oxidative stress, and may, if given at the appropriate amount and time, complement exercise’s ability to enhance immune responsiveness to potential pathogens.

The benefits of fruits don’t stop with immune responses and muscle performances. A further review out in the current issue of Aging Research Review suggests that dried plum, or prunes is the most effective fruit in both preventing and reversing bone loss. In two separate animal models of osteopenia (a mild form of decreased bone density, that doesn’t meet the criteria of osteoporosis), results indicated that dried plum not only protects against but more importantly reverses bone loss. In addition in a 3-month clinical trial the consumption of dried plum daily by postmenopausal women significantly increased various serum markers of bone formation by 6-17%.

These interesting findings will prove useful as new types of functional food ingredient for sports drinks and other foods targeted at strengthening bones, enhancing muscle performance, immune function and overall recovery from exercise.

Look out for a cherry and kiwi flavoured sports drink in a shop near you soon!!



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