Cherries are one of the most popular fruits in the world and with good reason. They are delicious and abundant in nutrients like vitamins, minerals, and plant-based substances, all of which have a favourable impact on health. Here are ten remarkable health advantages of cherries.
Abundant nutrients: Cherries are little stone fruits with different colours and flavours
Prunus cerasus L. and Prunus avium L. are the two principal varieties of tart and sweet cherries, respectively.
- They range in colour from yellow to a deep blackish-red.
- All the kinds are nutrient-dense and high in fibre, vitamins, and minerals.
- One cup (154 grams) of sweet, pitted cherries offers the following nutrients:
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- Copper: 5% of the DV (Daily Value)
- Protein: 2 grams
- Manganese: 5% of the DV
- Carbs: 25 grams
- Potassium: 10% of the DV
- Vitamin C: 18% of the DV
- Calories: 97
- Fibre: 3 grams
- Fibre, vitamin C, and potassium, in particular, benefit one's health in various ways.
- While potassium is needed for biological processes like muscle contraction, neuron activity, blood pressure regulation, and other biological processes, vitamin C is essential for the immune system and skin health.
- Cherries are also rich in fibre, which supports healthy gut flora and maintains bowel regularity, all of which contribute to the health of your digestive system.
- Vitamin B, copper, manganese, magnesium, and vitamin K are also present in cherries.
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Rich source of antioxidants and anti-inflammatory compounds
Cherry's high content of plant components could be to blame for the fruit's several health advantages.
- Though the amount and kind of antioxidants and anti-inflammatory chemicals vary, all cherries are high in antioxidants and anti-inflammatory compounds.
- This high antioxidant concentration may aid in preventing oxidative stress associated with various chronic diseases and premature ageing.
- One evaluation found that eating cherries effectively reduced oxidative stress indicators in 8 out of 10 studies and inflammation in 11 out of 16 trials.
- Polyphenols, a vast category of plant compounds that help combat cellular damage, reduce inflammation, and promote overall health, are particularly abundant in cherries.
- Researchers found diets high in polyphenols to protect against several chronic illnesses, such as heart disease, diabetes, mental decline, and several cancers.
- These stone fruits also include anti-inflammatory and antioxidant carotenoid pigments such as beta-carotene and vitamin C.
Boosts Exercise Recovery
Cherry anti-inflammatory and antioxidant chemicals may help reduce exercise-induced muscular soreness, damage, and inflammation, according to research.
- Tart cherries and cherry juice appear more effective than sweet cherries and cherry juice, while both may benefit athletes.
- Tart cherry juice and concentrate were shown to hasten muscle recovery, lessen exercise-induced muscular pain, and minimise strength loss in elite athletes like marathon runners and bikers.
- Furthermore, some studies suggest that cherry products can help you exercise better.
- In a study of 27 endurance runners, those who took 480 mg of powdered tart cherries daily for ten days before a half-marathon raced 13 per cent faster and had minor muscle soreness than those who took a placebo.
- Even though trained athletes make up the majority of studies on cherries and exercise, non-athletes may equally benefit from tart cherry juice.
- Participants who drank 2 ounces (60 ml) of sour cherry juice twice daily for eight days recovered quicker from repeated sprint training and experienced minor muscle soreness and injury compared to the placebo group.
- These findings, while intriguing, are limited to concentrated cherry products like juice and powder. It is uncertain how many fresh cherries would be required to achieve the same outcomes.
Benefits to Heart Health
Adding more nutrient-dense fruits to your diet, such as cherries, is a delicious approach to protect your heart.
- Numerous studies have linked fruit-rich diets to a lower risk of heart disease.
- Cherries are especially advantageous since they are high in potassium and polyphenol antioxidants, which are known to benefit heart health.
- Potassium, a mineral essential for heart health, is included in one cup (154 grammes) of pitted sweet cherries, or 10% of the daily recommended dose.
- It is necessary for a regular heartbeat and assists in the body's elimination of extra salt as well as the control of blood pressure.
- That explains why higher potassium intake has been linked to a lower risk of heart disease and stroke.
- Furthermore, cherries are high in potent polyphenol antioxidants, including anthocyanins, flavonols, and catechins, which may protect your heart by lowering inflammation and protecting against cellular damage.
- Five-year research of 84,158 participants found that higher polyphenol intake — particularly anthocyanins, flavonols, and catechins — was linked to a lower risk of heart disease.
Improves Symptoms of Arthritis and Gout
Cherries may help alleviate the symptoms of arthritis and gout, a kind of arthritis characterised by an accumulation of uric acid in the joints, which can cause significant swelling, inflammation, and discomfort.
- Many studies have shown that cherries can help lessen arthritis symptoms by inhibiting oxidative stress and decreasing inflammation by regulating inflammatory proteins.
- Additionally, they can lower the body's uric acid levels, making them particularly useful for people with gout.
- After an overnight fast, consuming two servings (10 ounces or 280 grams) of sweet cherries reduced inflammatory marker C-reactive protein (CRP) levels and dramatically reduced uric acid levels 5 hours later, according to a study of ten women.
- Another research of 633 gout patients found that those who had fresh cherries for two days had 35 per cent fewer gout attacks than those who did not.
- Furthermore, the study found that when cherries were coupled with the gout medicine allopurinol, it reduced gout attacks by 75% compared to when neither cherries nor allopurinol was consumed.
Improves Sleep Quality
Eating cherries or drinking sour cherry juice may help you get a better night's sleep.
- The fruit's high concentration of plant chemicals may be responsible for these sleep-inducing properties. Cherries also contain melatonin, a hormone helpful in regulating your sleep-wake cycle.
- In a study of 20 adults, those who drank sour cherry juice concentrate for seven days had significantly higher melatonin levels, sleep duration, and sleep quality than those who drank a placebo.
- Similarly, a 2-week trial found that consuming 1 cup (240 ml) of tart cherry juice before bedtime increased sleep time by 84 minutes in older persons with insomnia.
- These investigations, however, used concentrated cherry products. It is unknown if eating fresh cherries before bed would have the same impact.
- More research is ultimately required to comprehend how cherries and related items may improve sleep fully.
Lowers Cholesterol
Cherry's capacity to decrease cholesterol is one of its many health benefits. In humans, cherries have been shown to reduce VLDL (bad) cholesterol levels and enhance triglyceride to HDL (good) cholesterol ratios.
- Mouse and rat models have been utilised further to illustrate the favourable impact of cherries on heart health. The cherry extract decreased liver triglycerides in mice and rats fed a high-fat diet and even stopped the progression of non-alcoholic fatty liver disease.
Enhances Memory
Who does not want to improve their memory retention? Several human investigations have found a link between cherry eating and better memory and cognitive function in dementia patients.
- Rats and animal models have also been used to understand better the link between cherries, their nutrient makeup, and memory. In animal trials, anthocyanins have been proven to improve cognition and ward off Alzheimer's disease.
Prevents and Treats Type II Diabetes
Cherries are an excellent source of carbohydrates for people with type 2 diabetes. In terms of fruit, cherries have a low glycemic index by nature. It indicates that they do not generate a significant blood sugar surge or insulin response when taken.
- Furthermore, the polyphenols included in cherries may aid in the reduction of hyperglycemia, oxidative stress, and even inflammatory indicators linked to type 2 diabetes.
- Finally, current information suggests that cherries can help you maintain a healthy blood sugar level.
Easy to Add to Diet
Cherries are versatile and delicious fruit. Many dishes go well with both sweet and tart variations. Dried cherries, cherry powder, and juice, among other similar goods, provide interesting complements to many dishes. Here are some ideas for how to include cherries in your diet:
- As a delicious snack, eat them fresh.
- To make a great homemade trail mix, combine dried cherries, dark chocolate chips, unsweetened coconut flakes, and salted almonds.
- To serve, make a cherry compote with frozen tart or sweet cherries and serve it over yoghurt, oats, or chia pudding.
- Toss pitted and halved cherries into a fruit salad.
- You can use dried cherries to provide natural sweetness to baked items.
- For a delightful mocktail, mix a little sour cherry juice with sparkling water and garnish with a lemon wedge.
- Make ice cream, pies, crumbles, and other delicacies with fresh or cooked cherry.
- Make a cherry barbecue sauce from scratch to serve with meat or chicken.
- To serve alongside savoury foods, make a cherry salsa with diced cherries and fresh herbs like basil.
- You can add frozen cherries to any smoothie.
- There are countless ways to use cherries in your cooking, so do not be scared to try new things.
Selecting and Storing Cherries
According to Ohio State University Extension, while buying fresh cherries, you should try to get ones that feel firm and plump and have a shiny or brilliant appearance. Avoid those that are mushy, soft, or appear faded as they are probably past their prime. To prevent the cherry on top from crushing the cherries on the bottom, it is best to store cherries in a shallow container in the refrigerator to keep them fresh. Before eating, give your cherries a quick rinse in cool water.
Eating Cherries: Sweet cherries are best eaten as a snack straight from the refrigerator, with the pits and stems carefully removed before ingestion.
- If you frequently eat cherries, think about investing in a cherry pitter; the OXO Cherry and Olive Pitter is a popular, cost-effective choice. Using cherries in food preparation, baking, and snacking will be easier with the help of this tool.
- While ingesting a cherry pit by accident is unlikely to be harmful, doing so can be dangerous for choking, especially for young children.
- You can mix cherries and nuts for fibre, protein, and fat filling. Additionally, your body would better absorb the iron in the nuts thanks to the vitamin C in the cherry.
- Even if cherries are not in season, you can still enjoy them by purchasing frozen ones. Eat some like frozen berries by pouring some into a small bowl. Additionally, you may boil down frozen cherry to make a sauce without sugar to drizzle over ice cream, yoghurt, pancakes, and even meat (such as chicken or pork).
- Tart cherries are available as preserves (excellent for toast), frozen (for use in sweets and baking), or juice. You may stir them into hot oatmeal, sprinkle them over yoghurt, or add them to trail mix (drink as is or add a splash to sparkling water for a mocktail).
The Art of Growing Cherries
If you want to grow your cherries, you will need some room. According to The Old Farmer's Almanac, you must plant cherry trees in groups of two to three to enable pollination. These trees will begin bearing fruit after the fourth year and should be planted in the late fall or early spring. (Each tree should be spaced between 35 and 40 feet.) Each tree should provide 30 to 50 pints of cherries annually.
Cherries are incredibly healthy and have several advantages.
Eating them may enhance sleep, improve heart health, and hasten recovery after exercise, in addition to containing various potent plant components that can help reduce inflammation.
As a bonus, both the sweet and tart kinds are incredibly delicious and versatile.
So, we can conclude that:
- Cherries are a good source of fibre, potassium, vitamin C, and other nutrients your body requires to operate at its best.
- All cherries are abundant in antioxidants and anti-inflammatory chemicals, which may lower chronic disease risk and boost general health.
- Consuming cherries, particularly tart cherry juice and powder, may enhance athletic performance and lessen discomfort and muscle damage brought on by exercise.
- Potassium and polyphenol antioxidants, which have potent heart-protective qualities, are abundant in cherries.
- According to research, cherries' potent anti-inflammatory qualities may help those with gout and arthritis.
- Cherries include melatonin and anti-inflammatory chemicals, which may help some people sleep better.
- There are numerous ways to include cherries in savoury and sweet dishes.
Frequently Asked Questions (FAQs)
Can we call cherry a superfood?
Cherries are vitamin and mineral-rich superfood that is packed with nutrients. According to studies, cherries can boost your sleep, hasten your body's recovery after exercise, and even help you maintain a stable mood.
Do cherries help lose belly fat?
Both bitter and sweet cherries are excellent choices when trying to lose stubborn belly fat. They are tiny and contain fewer calories. Only 96 calories and 3.2 grams of fibre are found in one cup of cherries. Fibre is what you need since it has weight loss benefits.
Do cherries have anti-inflammatory properties?
Several human chronic inflammatory disorders arise and advance due to increased oxidative stress. Polyphenols and vitamin C, which have antioxidant and anti-inflammatory qualities, are abundant in cherries.
What can happen if you eat cherry every day?
Antioxidants are abundant in cherries. These are organic substances that can assist your body in repairing daily cell damage. Damage could result from healthy metabolism, inflammation, physical activity, smoking, pollution, or radiation. According to several kinds of research, cherries—both sweet and tart—help lessen this harm.
Are cherries beneficial for hair?
Cherries contain vitamin C, which helps fortify hair follicles and stop breaking at the roots. Additionally, hair is moisturised, making split ends less frequent.
Are cherries a good sleep food?
The cherry on top of eating cherries? Because they include magnesium, vitamin C, and vitamin A, cherries are a nutritious item to add to your diet. The fruit might promote restful sleep. With high melatonin concentrations, studies have shown that it can help with enhanced sleep time and overall sleep efficiency.
Is cherry beneficial for the skin?
Cherries are a vital source of antioxidants, which fight against free radicals and prevent the development of dull skin. Your skin appears younger and feels healthier as a result. Cherries can aid in the removal of black skin spots that may develop as a result of sun damage.
Do cherries benefit the liver?
Cherries can be beneficial to your diet in addition to being helpful for your liver. Cherries are not just for pies and ice cream sundaes. They are a high-fibre, low-calorie food you can use in various dishes you will undoubtedly like.
Do cherries benefit the kidneys?
Fortunately, cherries are typically regarded as a healthy food option. "For patients with kidney illness, we are generally concerned with potassium consumption. Cherries provide a considerable quantity of potassium, with roughly ten cherries providing between 150 and 250 mg.
Is there a recommended daily intake of cherries?
You might be curious about the recommended daily intake of cherries to benefit from its nutrient-rich qualities. Our experts suggest consuming about one cup of fresh or frozen cherries and one-fourth cup of dried cherries.
What impact do cherries have on the brain?
Cherries' anthocyanins are believed to improve cognitive function, stop memory loss, and guard against Alzheimer's disease. The polyphenols in cherries help us digest new information effectively and increase communication between our brain and the rest of our bodies.
Are cherries healthy for your neurological system?
Cherry antioxidants shield the neurological system from ageing-related diseases. As a result, cherries can aid with neurological conditions like Alzheimer's disease, Parkinson's disease, sadness, and anxiety, among others. It also aids with memory enhancement.
What occurs if you consume too many cherries?
Cherries may upset the stomach.
"Salicylates, which some people may be sensitive to, are naturally found in cherries. Those sensitive to salicylates may have diarrhoea, gas, or bloating after consuming large amounts of cherries. "Leah Johnston, RDN, LDN, a registered dietitian at SRW, issues a warning.
Are cherries sugary foods?
Cherries have a fruit sugar level that is on the higher end. Eighteen grams of sugar are included in one cup of cherries. Due to how little these fruits are, it is simple to overindulge and eat more than you meant.
Are cherries safe for people with diabetes to eat?
Cherries, including vitamin C, potassium, and fibre, can be a delightful and healthful addition to your diet if you have diabetes. However, you should exercise moderation when eating cherries because of their high glycemic index.
Cherry health benefits for high cholesterol?
Studies have found that tart cherries reduce high cholesterol and triglycerides, which can help with everything from weight loss to vascular health. Additionally, it lowers your chances of diabetes, heart disease, and stroke.
Can canines eat cherries?
When feeding dogs cherries, exercise extreme caution. Cherry pits, stems, and leaves contain cyanide, which can be fatal if taken in large quantities. Additionally, cherry pits can become stuck in a dog's digestive system and result in intestinal obstructions.
What transpires if a cherry seed is ingested?
A cherry pit you swallow travels via your oesophagus to reach your stomach, just like any other food. According to the National Capital Poison Center, cherry pits are indigestible and will pass through your system entire and undamaged, unlike the fruit flesh (NCPC).
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