Transforming growth factors (TGF)
Interleukins (ILs)
Interferons (IFNs)
Colony-stimulating factors
Cytokines
The Many Health Benefits of Cherries
Did you know that cherries have many health benefits? This little fruit contains nutrients and antioxidants that can help boost your immune system, improve your heart health, and even fight cancer. Let’s take a closer look at some of the cherry’s nutritional benefits.
Cherries are a good source of fiber, which can help to lower cholesterol and keep you regular. They are also high in antioxidants, which can help to protect your cells from damage. One particular antioxidant found in cherries, anthocyanin, has been shown to have anti-inflammatory properties. This means that it can help to reduce pain and swelling in conditions like arthritis and gout.
Cherries are also a good source of potassium, which is important for maintaining healthy blood pressure levels. Potassium helps to counteract the effects of sodium, which can cause hypertension. Studies have shown that people who consume more potassium-rich foods have a lower risk of stroke and other cardiovascular diseases.
Noratto Stevens, PhD, associate research scientist at Texas A & M College of Agriculture & Life Sciences and advisor to the Northwest Cherry Growers said, “Cherries are packed with antioxidants, which are thought to have a role in preventing or delaying cellular damage that can open the door to certain diseases and conditions,”
Nutrition
- Calcium: 17.9mg
- Calories: 87
- Carbohydrates: 22g
- Fat: 0.3g
- Fiber: 3g
- Magnesium: 15.2mg
- Sugars: 17.7g
- Potassium: 306mg
- Protein: 1.4g
- Vitamin C: 9.7mg
In addition to the nutritional benefits listed above, cherries also have the following health benefits:
Cherries improve sleep quality
Cherries may help improve sleep quality. One study found that people who ate cherries or took cherry extract supplements slept better and woke up less during the night than those who didn’t consume cherries or cherry extract. This may be due to the fact that cherries contain melatonin, a hormone that helps regulate sleep patterns.
Cherries may help reduce inflammation. Inflammation is a process whereby your body’s white blood cells and chemicals work to protect you from infection or injury. However, chronic inflammation can contribute to the development of conditions such as heart disease, arthritis, and diabetes. Some studies have shown that compounds in cherries can help reduce inflammation.
Cherries and brain Health
Cherries are a good source of the antioxidant melatonin. Melatonin is able to pass across the blood-brain barrier easily and has a calming impact on the neurons of the brain, which helps to reduce the irritation of the nervous system. As a result, it has the potential to alleviate symptoms of neurosis, sleeplessness, and headaches.
Cherries and Recovery after Exercise
Cherries may help improve recovery after exercise. One study found that runners who drank cherry juice before and after running had less muscle pain than those who didn’t drink cherry juice. This effect was attributed to the anti-inflammatory properties of cherries.
Cherries Fight Cancer
Cherries contain compounds that can help to fight cancer. These compounds include ellagic acid and quercetin. Ellagic acid has been shown to interfere with the development of cancer cells, while quercetin has been shown to kill cancer cells outright. More research needs to be done in this area, but the potential for cherries to be used as an effective treatment for cancer is very promising.
Cherries and Gout
An attack of the excruciatingly painful disease gout develops when crystals formed by excess uric acid in the body gather in one or more joints, resulting in inflammation. It has been demonstrated that eating cherries can reduce the levels of uric acid found in the body, which in turn can reduce the likelihood of suffering a gout flare.
Gout is associated with hyperuricemia, which refers to high levels of uric acid.
People who suffer from gout were invited to record their experiences over the course of a year for a large-scale online survey. Participants were asked about their consumption of cherries and cherry extract, alcohol, as well as specific foods, and drugs, in the two days before experiencing a gout episode.
The study concluded its finding by reporting that
“Data indicate that cherries and their products have antioxidant properties, the capacity to inhibit several processes involved in the acute inflammatory response to the urate crystals, and the ability to decrease bone resorption that is characteristic of gouty bone erosions. “
Conclusion
As you can see, there are many good reasons to incorporate cherries into your diet. So next time you’re at the grocery store, be sure to pick up a few bags of this delicious and nutritious fruit!
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6535740/
Cytokines
Cytokines are tiny proteins that are secreted by cells. These proteins have a unique effect on the connections and communications that take place between cells.
Cytokines and chronic Inflammation
Chronic inflammation typically involves an imbalance of pro- and anti-inflammatory cytokines. Prolonged disruptions in this balance lead to the development of diseases such as rheumatoid and osteoarthritis, inflammatory bowel diseases, autoimmune disorders, and cancer. Thus highlighting the need to decipher the mechanisms and intercalated network of cytokines involved in chronic inflammation.
Disruption in levels of the major pro-inflammatory cytokines, like IL-1β, IL-6, and TNF-α, and anti-inflammatory cytokines like IL-4, IL-10, and TGF-β are primarily responsible for chronic inflammation. Several of these inflammatory mediators, such as TNF-α, IL-6, TGF-β, and IL-10, have been shown to participate in chronic inflammatory-associated tumor development. The presence of high levels of the C-reactive protein (CRP) is one of the employed blood tests to detect systemic inflammation.
Currently, cytokine therapies can be used to treat chronic inflammatory disorders but are not widely applicable. Investigation for new and enhanced treatments is continued to combat this challenge.
Cytokines and Diet
Chronic dietary deficits have a deleterious effect on the immune response, including a reduction in the generation and activation of cytokines.
Eating a diet high in oleic acid containing foods can help manage positive T cell response to inflammation.
Pineapple Cilantro Inflammation Blast Smoothie
Packed with Anti-inflammatory powers this pineapple, cilantro, and turmeric, smoothie is for you
Pineapple
Pineapple brings in the sugary sweetens king of plants known for centuries as a therapeutic due to its high content Of
bromelain – found in the core!
The proteolytic enzyme is known to clear inflammation and dead protein tissue from inside the body.
Cilantro
Cilantro provides Vitamins A, C, K, potassium, iron, thiamine, and zinc and has a high potential for detoxifying heavy metals
Turmeric
We all know turmeric is an absolute inflammation killer and can alleviate chronic pain without side effects.
Eating the fresh whole root in a smoothie is a great way to release the disease-fighting aromatic oils into your immune system.
Ginger
Ginger is another Anti-inflammatory powerhouse perfect for smoothers and adding that little bit of zing. Combining with turmeric and a twist of black pepper gives these 2 Anti-inflammatory superpowers even more Disease fighting Power
Chia seeds
Chia seeds provide protein amino acids and a thickening action to make this smoothie a little bit smoother.
What Happens to Your Body When You Drink a Smoothie Every Day?
Smoothies are a blender’s best friend. They’re quick, easy, and healthy–or at least that’s what we’re told. But what really happens to your body when you drink a smoothie every day?
Let’s take a closer look.
Let’s take a closer look.
Increases consumption of fruits and vegetables
Eating enough fruits and vegetables is crucial to good health. One to two or three cups a day of each can lower blood pressure, reduce the risk of developing some types of cancers, lower the risk of developing diabetes, and reduce cardiovascular and stroke risk.
Increases fiber intake
Fiber helps the digestive system and may help reduce the chances of developing heart disease, diabetes, and colon cancer. Some high fiber foods to add to smoothies include raspberries, blackberries, strawberries, pears, apples, bananas, dark leafy green vegetables, chia seeds, sunflower kernels, ground flaxseed, and almond butter, to name just a few.
Can be a meal replacement
If you’re trying to lose weight or simply watch your calorie intake, substituting a smoothie for a meal can help you reach your goals. Just be sure to make your smoothie filling by adding protein-rich ingredients such as yogurt, milk, tofu, peanut butter or almond butter.
Boosts energy levels
Smoothies made with fresh fruits and vegetables are an excellent source of vitamins and minerals which help convert food into energy. If you find yourself dragging in the afternoon, consider reaching for a smoothie instead of coffee or an energy drink.
Promotes hair and skin health
The nutrients in fruits and vegetables can also promote healthy hair and skin. For instance, beta-carotene found in carrots (and other orange veggies) can help keep skin supple while also providing protection against sun damage while vitamin C found in berries helps produce collagen which keeps skin looking young and fresh. As for hair health, copper helps prevent graying while biotin strengthens strands from root to tip.
Aids in digestion
Not only does fiber help keep things moving along but the liquid content of smoothies also aids in digestion by keeping things hydrated. And when things are running smoothly (pun intended), the entire body benefits including the brain which requires gut bacteria for optimal function according to recent studies.
Detoxifies the body
Many fruits and vegetables are known for their detoxifying properties thanks to their high water and fiber content which helps flush out toxins as well as potentially harmful substances like excess cholesterol and fat from the body naturally.
Reduces inflammation
Some ingredients often used in smoothies such as turmeric , ginger , pineapple , kale , parsley , collard greens , spinach , almonds , chia seeds , avocados , and blueberries have all been shown to help fight inflammation thanks to their antioxidant properties .
Lowers stress levels
The nutrients in fruits and vegetables can also help lower stress hormone levels in the body while also increasing levels of feel-good hormones like serotonin which helps improve mood .
Improves cognitive function
Because some of the nutrients found in smoothies like omega-3 fatty acids , flavonoids , carotenoids , vitamin E , magnesium , B vitamins
Conclusion
There are plenty of good reasons to make drinking a smoothie part of your daily routine but it’s important to remember that not all smoothies are created equal .
Be sure yours contains plenty of fresh fruits vegetables
Additional Tips
Use frozen fruit instead of ice cubes whenever possible Stick with mostly veggies with just a few pieces fruit for low sugar options Choose yogurt kefir or milk for added protein stay full longer Get creative experiment different flavor combinations And as always speaking with your doctor before making any major changes to your diet is always advised .