TOP 8 BENEFITS OF CHERRIES
Top 8 benefits of cherries
There’s a reason cherries are always high. This small but powerful fruit is full of vitamins, minerals and antioxidants.
Cherries are stone fruits, meaning they have pits or seeds in the middle. You eat the top part of the flesh, which is yellow to dark red. But is this stone a good addition to your plate?
Are cherries good for you
There are over a thousand varieties of cherries grown in the United States that fall into either the sweet or tart cherry category. Whether you prefer the sweet taste of red Bing cherries or the tartness of red Montmorency cherries, eating cherries has many benefits. In fact, cherries are a great food!
- Fight inflammation and disease
Red cherries get their rich color from anthocyanins and are high in polyphenols such as flavonoids. These phytonutrients, or plant chemicals, have antioxidant properties. Antioxidants protect against inflammation and fight free radicals, which can damage cells and lead to chronic diseases such as cancer, diabetes and heart disease
Eating a bowl of fresh cherries also provides antioxidants such as:
Vitamin A (beta-carotene).
Vitamin C.
Vitamin E
A review of several studies found that eating at least 45 cherries per day reduces inflammation caused by free radicals. “But if you are sensitive to salicylates, a plant chemical from cherries and also use aspirin, eating too many cherries can cause stomach upset and diarrhea.
2. Promote more restful sleep
Study shows that tart and sweet cherries help you sleep better because of the amount of this fruit:
Melatonin, is a hormone that helps regulate the sleep-wake cycle. Serotonin, a chemical that helps your body make melatonin.
Tryptophan, an amino acid that increases serotonin and, as it is said, makes you sleepy after a Thanksgiving meal.
3.Soothe
sore muscles
Research done on distance runners shows that tart cherries and tart cherry juice can reduce inflammation and relieve post-exercise soreness. “The anti-inflammatory and antioxidant properties of cherries work like non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen to reduce or prevent pain.
However, with cherries, you will not be at risk life of harmful effects such as problems with the intestines, kidneys and heart.
4. Prevent and reduce arthritis pain
According to a 2017 study, up to 1 in 4 people with gout eat cherries, cherry juice or cherry extract to reduce the risk of painful gout attacks. Accumulation of uric acid causes painful arthritis, which can make your big toes and other joints feel like they are burning. Eating cherries or drinking cherry juice daily can lower uric acid levels and reduce arthritis pain and swelling.
People who ate fresh cherries every two days had about 33 percent fewer gout flareups than those who didn’t. After eating cherries and taking gout medication, flare-ups are reduced by 75%.
5. Protect your heart
One cup of fresh cherries contains 260 milligrams of potassium, low sodium, and high levels of plant sterols (phytosterols). “Foods that are high in potassium and low in sodium, eaten in moderation, can help lower blood pressure and reduce the risk of heart disease.
Additionally, eating plant sterols is an effective and natural way to lower your cholesterol levels, another heart-healthy factor.
6. Improve blood sugar levels
Another benefit of eating cherries: the fruit has a low glycemic index. Cherries also contain fiber from their skin, which causes them to raise blood sugar more slowly as long as they are not cooked in syrup. This makes cherries a perfect remedy for people with diabetes.
In one study, people with diabetes who drank 1.35 ounces of sour cherry juice concentrate daily for six weeks saw a significant decrease in their blood sugar levels.
7. Reduce the risk of cancer
We know that a balanced diet that includes lots of fresh fruits and vegetables can help reduce the risk of various cancers. The high levels of anthocyanins and melatonin in cherries protect against carcinogenic cell damage. Cherries also contain bioactive compounds, chemicals that may help prevent cancer, according to research.
8.
Pack a nutritional punch
One cup of sweet cherries contains about:
74 kcal.
19 grams of carbohydrates (7% of daily value).
0.23 grams of fat (0% daily value).
2.5 grams of fiber (9% daily value).
1.24 grams of protein. 15 grams of sugar.
Nutritionally, one cup of cherries contains:
15 milligrams of calcium (1% daily value).
0.42 milligrams of iron (2% daily value).
13 milligrams of magnesium (3% to 4% of daily value).
260 milligrams of potassium (6% daily value).
8 milligrams of vitamin C (9% daily value).
How can I add more cherries to my diet?
You will get the benefits of cherries whether you like your stone fruit sweet or sweet and sour. Sweet cherries can be sweeter to your taste buds when you eat them by the handful. Cherry tarts are often used in baking.
Have a cup of fresh cherries a day or a quarter of dried cherries You can buy cherry supplements made from cherry juice or cherry extract at your local pharmacy. Summer is the best time to enjoy fresh cherries. But you can also eat cherry products all year round. Be sure to read labels.
