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/