COLORADO SPRINGS, COLORADO -- One quarter of all adults in Colorado suffer from the aches and pains of arthritis and that number is expected to increase 50 percent by the year 2030.

For centuries arthritis sufferers have sworn by cherry juice as a remedy for their pain. 

"Now we know from current research that a diet rich in cherries actually decreases inflammation," explained registered dietitian Martha Rosenau.

But not just any cherries will do the trick.

"The cherry you're after is called Montmorency. That's the tart cherry with all the research behind it," said Rosenau.

Though there are numerous ways to incorporate these cherries into one's diet, using frozen, dried -- even juice -- the one to avoid is pie.

"High amounts of sugar are actually associated with greater pain when you have arthritis," explained Rosenau.

Unfortunately cherries aren't a preventative for arthritis, but are an effective treatment for pain if you meet the required dosages daily:

Tart Cherry Juice: 1 8 oz. glass

or

Dried Tart Cherries: ½ cup

or

Frozen Tart Cherries: 1 cup

"It's an every day thing. If you really want to manage your pain, you need to take it in each day," said Rosenau.

Also effective for arthritis sufferers: leafy greens, kale, chards, spinach, sweet potatoes, green tea and turmeric.

"The way these other foods work is they're loaded with antioxidants," which Rosenau explained is important to cleaning up the damage that's caused with inflammation.

For more cherry recipes click here 

Cool Cherry Smoothie

12 oz. milk or tart cherry juice

½ cup nonfat yogurt, any fruit flavor or plain

1 cup frozen tart cherries

1 banana

Mix all ingredients in blender until smooth. Add a small handful of ice if you prefer a thicker shake consistency.

Serve immediately.

Chicken with Lime Sauce over Raisin Couscous

Ingredients:

CHICKEN DISH:

· 4 skinless chicken drumsticks

· 4 skinless chicken thighs

· 2 Tablespoons olive oil

· 1 medium onion, chopped

· 5 cloves garlic, minced

· 3 cups chicken broth, warmed

· 2 Tablespoons lime juice

· 3 carrots, sliced across

· 2 ribs celery, sliced

· 1 (15-ounce) can garbanzo beans, drained well

· 1 (14-ounce) can artichoke hearts, drained well

LIME SAUCE:

· 1 Tablespoon fresh lime juice

· 1 teaspoon coriander

· 1 teaspoon salt

· 1/2 teaspoon cinnamon

· 1/2 teaspoon ginger

· 1/2 teaspoon turmeric

· 1/2 teaspoon pepper

FRUIT COUSCOUS:

· 1-3/4 cups chicken broth

· 1/3 cup raisins

· 2 Tablespoons butter

· 1/4 teaspoon cinnamon

· 1/4 teaspoon nutmeg 

Anthocynanins: (Etymology: Greek anthos = flower, kyáneos = purple) are particularly powerful phytonutrients, and foods containing them are distinguished by their strength of colour, specifically dark red, blue or purple. There have been many scientific studies, and even more that are still ongoing, that have shown the ability of anthocyanins to have many beneficial effects, especially as powerful antioxidants that protect cells from the oxidative damage caused by free radicals. Among plant foods providing the richest sources of anthocyanins are blueberries, cranberries, blackberries, blackcurrants, red currants, cherries, and purple grapes. Less expensive sources are aubergines and red cabbage. Beetroot does not contain anthocyanins, its red pigment being due to a substance called betanin.

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