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Cherries are low in calories, high in fiber, and contain various nutrients. They also taste delicious! Cherries are a fruit that is known for their many benefits. They can be used in recipes and also have many other uses, such as skincare.
Cherries are well-known for their sweet and juicy qualities, but more and more research reveals that they are also perfect for your health. So, what exactly are the advantages of cherries.
Cherries’ nutrients and bioactive components contribute to their health-preventive properties. The findings of 29 published human research that studied the favorable effects of cherry eating were collected in a 2018 review of the health benefits of cherries published in the journal Nutrients. Researchers discovered that consuming cherries and cherry-based products reduced oxidative stress, inflammation, exercise-induced muscle pain and weakness, LDL cholesterol, blood pressure, arthritic symptoms, and sleep loss.
Cherries’ health advantages stem from their high antioxidant content, which fights free radical damage and protects our cells. According to recent studies, cherries have also been shown to aid in the removal of extra body fat and the rise of melatonin. This promotes a restful night’s sleep.
What Are Cherries?
The cherry is a fruit belonging to the Prunus genus. Cherries are divided into two categories. Species evolved from Prunus avium (sweet or wild cherry), and Prunus cerasus are among them (the sour cherry).
The flower clusters and silky fruit characterize this tasty cherry. They’re endemic to the Northern Hemisphere’s temperate zones, with two species in America, three in Europe, and the rest in Asia.
Cherries are costly because of irrigation, spraying, labor, and their propensity for rain and hail damage, yet demand remains strong. The summer months are the busiest for cherries. They’re one of the earliest tree fruits to mature in many regions of North America, and they’re commonly connected with Christmas in Australia and New Zealand since they peak in late December.
The majority of sweet cherries are farmed in Washington, California, Oregon, Wisconsin, and Michigan in the United States. In addition, Michigan, New York, Utah, and Washington are among the states that cultivate sour cherries.
1. Encourage people to lose weight
Cherries are low in calories, but the study shows that they may also help lower blood fat levels.
Rats given whole tart cherry powder mixed into a high-fat meal for 90 days didn’t acquire as much weight or build up as much body fat as rats who didn’t get cherries, according to a 2009 research published in the Journal of Medical Food. In addition, consumption of tart cherries was linked to lower fat blood levels, percentage fat mass, and abdominal fat weight.
Inflammation, which has been related to ailments including heart disease and diabetes, was substantially lower in the rats’ blood. You may lower inflammation and lipids in the blood, contributing to heart disease and weight gain, by drinking sour cherry juice or taking a cherry supplement.
2. Enhance Heart Health
Cherry antioxidants have been shown to promote cardiovascular health. According to research conducted at the University of Michigan, tart cherries provide cardiovascular advantages and may lower the risk of stroke. In addition, according to the study, in several of the body’s tissues, tart cherries activate peroxisome proliferator activating receptors (PPARs) isoforms.
PPARs control genes involved in fat and glucose metabolism, and they may help minimize the risk of cardiovascular disease if they are altered. Prescribed drugs may achieve the same results, but they have dangerous side effects, including heart attack and stroke.
According to research, Cherry anthocyanins and fiber may potentially enhance heart health by lowering metabolic risk factors, boosting LDL cholesterol levels, and improving glucose metabolism.
3. High Antioxidant Content
Anthocyanins and cyanidin are two antioxidant-rich components found in cherries. Because of their existence, cherries are a high-antioxidant food. In fact, anthocyanins and cyanidin extracted from tart cherries were discovered to have a more potent anti-inflammatory effect than aspirin in research published in the Journal of Natural Products.
Sour cherry anthocyanins have been proven to have substantial antioxidant and anti-inflammatory properties and the ability to prevent tumor formation in mice and the growth of human colon cancer cell lines. Antioxidants are employed by the body to protect itself from the damage produced by oxygen, which is a critical factor in today’s illnesses and has been related to cancer, heart disease, and dementia.
One of the additional advantages of cherries is that they combat free radicals, which may harm the eyes. Free radicals and oxidative stress induce macular degeneration and glaucoma. Macular degeneration is vision loss and blurring caused by damage to the macula, or center of the eye, as people become older. It may wreak havoc on one’s ability to read and do a variety of duties.
Glaucoma is a condition in which fluid builds up in the eye, putting pressure on the optic nerve, retina, and lens. If not addressed, the pressure might cause lasting damage to the eye. Because cherries contain potent antioxidants that help prevent eye damage, they are a natural cure for macular degeneration and glaucoma.
Cherries are high in vitamin C, which may help your skin stay healthy. The capacity of cherries to decrease inflammatory disorders that impact your skin, increase suppleness, and diminish indications of aging are just a few of the benefits of cherries for the skin.
4. Gout Treatment
Gout is an arthritic illness that primarily affects the big toe. Excess uric acid causes the big toe to become stiff, swollen, and painful. Crystals occur in the joints as a result of this. Hyperuricemia is the medical term for high uric acid levels, and the pain is caused by the body’s natural anti-inflammatory reaction to the crystals. Uric acid levels that are too high may lead to more significant health problems such as diabetes, renal disease, and heart disease.
Research published in Arthritis & Rheumatism looked at 633 people who had gout and were given cherry extract for two days. This cherry therapy was linked to a 35% reduction in the likelihood of gout episodes. Furthermore, when cherry consumption was paired with allopurinol, gout, and kidney stone medicine, the risk of gout episodes was reduced by 75%. As a result, you may wish to include cherries in your gout diet for immediate relief.
5. Inflammation is minimized
Cherries are one of the best foods for Inflammation reduction. The capacity of cherries to minimize muscular damage and discomfort during challenging exercise was investigated in research published in the Journal of the International Society of Sports Nutrition. Throughout 24 hours, 54 healthy runners ran an average of 16 miles. For seven days before the race and on race day, participants consumed 355-milliliter bottles of tart cherry juice or a placebo cherry drink twice daily.
While both groups had more incredible pain after the race, the cherry juice group experienced much less pain than the placebo group. This is supposed to be due to sour cherries’ anti-inflammatory effects. Because the cherries were able to decrease inflammation, the post-run muscular discomfort was reduced.
Another research published in the Journal of Nutrition looked at ten healthy women between 22 and 40. After an overnight fast, the ladies took two servings of delicious cherries. According to blood and urine samples obtained before and after the cherry dosage, cherry consumption reduced inflammation, blocked inflammatory pathways, and reduced plasma urate. The salt is generated from uric acid in plasma urate.
A cup of cherries provides around 9% of your necessary daily potassium intake. You’re giving your body an essential mineral for the operation of various organs while snacking on this delightful potassium-rich meal. The heart, kidneys, brain, and muscle tissues all need potassium.
Potassium lowers the risk of stroke, reduces blood pressure and hypertension, relieves muscular cramps, and enhances muscle strength.
During pregnancy, cherry juice is also suitable for you because it contains potassium, essential to maintain fluid and chemical equilibrium as your blood volume grows.
7. Take care of your osteoarthritis
Osteoarthritis, often known as degenerative joint disease, is the most prevalent kind of arthritis, affecting 33 million individuals in the United States. When the cartilage between the bones and the joint wears out, it causes this condition. Instead of providing protection and cushioning from cartilage, this causes the bones to rub together.
58 non-diabetic individuals with osteoarthritis who drank two eight-ounce bottles of tart cherry juice daily for six weeks were analyzed in a research conducted at the Osteoarthritis Research Center. According to the study, the Western Ontario McMaster Osteoarthritis Index (WOMAC) scores reduced dramatically following the tart cherry juice therapy. Furthermore, after the cherry therapy, high sensitivity ratings also decreased. This implies that sour cherry juice helped individuals with osteoarthritis feel better.
A 2015 research published in the journal Cell Stress & Chaperones reported that 20 osteoarthritis patients had considerably decreased joint pain after receiving sour topical cherry seed extract, a powerful oxidative stress protectant.
8. Assist the Sleep Cycle
Tart cherry juice is abundant in phytochemicals, including melatonin, a substance essential for sleep-wake cycle regulation. Twenty participants took either a placebo or tart cherry juice concentrate for seven days in a research published in the European Journal of Nutrition. The overall melatonin concentration in the cherry juice group was considerably higher as a consequence of this therapy.
Melatonin is a hormone produced by the pineal gland, a tiny brain organ. It aids in the regulation of sleep and waking cycles. In addition to increased time in bed, total sleep time, and sleep efficiency, the cherry tart therapy resulted in substantial increases in time in bed, real sleep time, and sleep efficiency. This research reveals that tart cherry juice or supplements may improve sleeping patterns and aid persons who have trouble sleeping.
Cherries are a nutrient-dense fruit that’s high in anthocyanins, quercetin, hydroxycinnamates, potassium, carotenoids, and melatonin, among other things.
Cherries are also rich in fiber and a good source of vitamin C. Sweet cherries also have a lower glycemic index of 22 than apricots, grapes, peaches, blueberries, and plums, which is unexpected.
A cup of delicious cherries (about 138 grams) contains roughly:
- Calorie Count: 87
- Carbs: 22 grams
- Protein: 1.5 gram
- Fat: 0.3 gram
- Dietary fiber: 3 g
- Vitamin C: 10 milligrams (16 percent DV)
- Potassium: 306 milligrams (9 percent DV)
- Manganese: 0.1 milligrams (5 percent DV)
- Vitamin K: 2.9 micrograms (4 percent)
- Copper: 0.1 gram (4 percent DV)
- Magnesium: 15.2 milligrams (4 percent DV)
- Vitamin B6: 0.1 milligrams (3 percent DV)
- Iron: 0.5 gram (3 percent DV)
- Pantothenic acid: 0.3 mg (3 percent DV)
- Phosphorus: 29 milligrams (3 percent DV)
- Calcium: 17.9 milligrams (2 percent DV)
- Vitamin A: 88 international units (2 percent DV)
Traditional Medical Applications
Cherries are recognized for their ability to warm you up. In traditional Chinese medicine, they strengthen qi, promote blood circulation, improve skin health, and treat weariness and fatigue.
They are thought to aid in the formation of blood, which may be beneficial for health disorders that need cleaning or detoxification. Diabetes and inflammatory diseases are examples of these disorders. The cherry is also used to strengthen the spleen, alleviate digestive problems such as diarrhea, revitalize the body, and boost hunger.
Cherry’s antioxidant solid content is one of its most potent advantages. Traditional medicine practitioners realize this and heal patients with inflammatory illnesses, including gout, arthritis, and fibromyalgia.
Melatonin, which is found in cherries, generates a sense of calm and treats sleeplessness, headaches, and irritability.
Grapes vs. Cranberries vs. Cherries
Cherries, grapes, and cranberries are all high in antioxidants and have similar nutritional profiles. Here’s a short rundown of how they’re alike and different:
- Cherries belong to the Prunus genus. Sweet cherries and sour cherries are the two sorts of cherry.
- The summer months are the busiest for cherries.
- Cherries are high in disease-fighting antioxidants and have been shown to reduce inflammation.
- Dietary fiber, vitamin C, and potassium are all abundant in cherry nutrition.
- Cherries have been shown to boost cardiovascular health, ease inflammatory disorders, reduce inflammation-related discomfort, improve sleep, and aid weight reduction.
- Grapes are members of the Vitaceae genus, which belongs to the berry family.
- Table grapes are the kind of grapes that we eat or use in dishes. Wine grapes and raisin grapes are also available.
- The grape season lasts from May through October, with autumn being the busiest.
- Grapes, like cherries, are high in phytonutrients and antioxidants, such as flavonoids.
- Micronutrients including vitamin K, vitamin C, and copper are also found in grape nutrition.
- Grapes may help enhance cognitive function, promote cardiovascular health, and treat inflammatory diseases since they are high in disease-fighting phytonutrients.
- Cranberries and blueberries have a lot in common. This is because both fruits are from the Vaccinium genus.
- Cranberries taste best in the fall, particularly in September and October.
- Like cherries and grapes, Cranberries contain antioxidants and phytonutrients that help improve our general health. Cranberries have a greater antioxidant content than blueberries and strawberries, both of which are regarded as superfoods.
- Cranberries are also high in fiber and include minerals such as vitamin C and manganese.
- The nutritional value of cranberries adds to the fruit’s health advantages. Heart disease risk is reduced, digestion is improved, the immunological function is improved, UTIs are treated, and inflammation is reduced.
How to Use
Cherries are frequently accessible at grocery shops, particularly during the summer months when they are in season. In the off-season, frozen or dried cherries, as well as cherry juice, are available. One of the most popular cherry varietals, Bing cherries are only available in July. Because of their innate sweetness, they are believed to be the most delectable form of a cherry.
Cherries may be used in a variety of fun and healthy ways. Fresh fruit may be used for oatmeal, yogurt parfaits, salads, desserts, beverages, and smoothies while they’re in season. They can, of course, be eaten. The pit of cherry is simple to remove. Split the cherry in half with a knife, and the hole will fall out easily.
Because the cherry season is limited, cherries freeze well. Cherries may be stored in the freezer for up to a year! Dried cherries make a delicious addition to grainless granola and porridge in the off-season. Cherries may be canned in various ways, including water, apple juice, white grape juice, and syrup.
How to Keep Cherries Fresh
During the summer, get your hands on some fresh cherries and create jams, jellies, and preserves that you can enjoy all year. Cherry preservation in simple water is the healthiest option. You don’t need any more sugar since cherries are naturally sweet. Instead, begin by cleaning and pitting the cherries. (Pitting them before jarring is optional, but it makes them simpler to consume afterward.)
Half-fill a jar with water, then add the cherries. To eliminate air bubbles, tap the jar on the counter repeatedly. Then pour in the remaining water. Please make sure the cherries are well coated before closing the pot and tapping it twice.
Simmer the cherries down in a skillet over medium heat to create cherry jam or jelly. Add a little water and wait for them to decompose. Use a little honey or maple syrup, which are both tremendous natural sweeteners, if you want to add some more sweetness. Spices that enhance the flavor of cherries, such as cinnamon or nutmeg, may also be added.
Since ancient times, the sweet cherry has been enjoyed. According to sources, Lucius Licinius Lucullus brought a grown cherry and an apricot to Rome from northern Anatolia, now ancient Armenia, in 72 BC. It was brought into England at Teynham, in Kent, by Henry VIII, who had sampled the cherry in Flanders.
Cherries are in high demand these days. Because cherry trees can not tolerate moisture, they are thorny fruit trees to cultivate and maintain. Viruses and bacterial canker, CytoSport canker, brown rot, root rot, and crown rot can all affect them.
Cherries are picked using an automated “shaker” in commercial production, although handpicking is also extensively utilized to gather the fruit and minimize harm and trees.
Side Effects and Risks
Adults and toddlers may both safely consume sweet and sour cherries. However, people who are allergic to them may get an allergic response.
There is insufficient evidence to say whether significant dosages used for therapeutic reasons are entirely safe. If you take excessive dosages of cherries or cherry supplements, see your doctor and keep track of your body’s reactions before continuing therapy.
Cherry consumption is safe for pregnant or lactating women. However, the safety of taking significant dosages for medication is uncertain due to a lack of study. At this moment, there are no known cherry interactions.
It is not suggested that you offer cherries to your dog since they have been known to induce gastrointestinal discomfort in canines.
- The cherry fruit, which belongs to the Prunus genus, is available in sweet and sour flavors.
- Cherries provide several health advantages due to their high antioxidant content. They’ve been shown to lower inflammatory and oxidative stress levels.
- They have a low glycemic index, three grams of fiber per cup, and a low-calorie content.
- This fruit has a multitude of health advantages as a source of antioxidants, vitamin C, and potassium, including:
- assisting in weight reduction
- enhancing cardiovascular health
- gout treatment
- reducing inflammation
- osteoarthritis treatment
- assisting with sleep
Frequently Asked Questions
What are the benefits of eating cherries?
A: To understand the benefits, you must first learn about antioxidants. Antioxidants are compounds that have been found to prevent free radicals from causing oxidation in your body cells. This process can result in cancer growth and aging and a wide variety of other health problems. Cherries contain a significant concentration of these essential nutrients, which is why they are considered one of the best fruits for fighting off illness and disease.
Do cherries help you lose belly fat?
A: Cherries have been shown to help with weight loss by regulating blood sugar. However, the benefits of eating cherries are not limited to just losing belly fat; they can also benefit your skin!
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