One of the bounties of the summer season is the juicy red cherries. This tiny red fruit is packed not just with yummy goodness but with different vitamins and minerals that give you a lot of health benefits.
You can eat the cherries raw or make it the main ingredient for recipes like cake, rats, pies, and cheesecakes. It can even be the main attraction of your breakfast bowl. However, you want to eat your cherries, do know that it is considered a superfood, and it is known to have high medicinal value.
Want to know about the health benefits of cherries?
Here it goes:
Cherries have a lot of nutrients
Small as it may be, cherries are packed with a lot of nutrients.
There are two varieties of cherries – the Prunus cerasus (tart cherries) and Prunus avium L (sweet cherries). Both types are known to be high in fiber, vitamins, and minerals.
Cherries are high in Vitamin C, which is known for making your immune system stronger. Cherries are also rich in B Vitamins, manganese, copper, magnesium, and Vitamin K.
They are also rich in fiber, which helps your digestive system be healthy. It promotes regular bowel movement.
Rich in antioxidants and anti-inflammatory compound
A review has proved cherries antioxidants and anti-inflammatory properties. 11 out of the 16 studies showed that cherries were able to reduce inflammation effectively. The same review also showed that 8 out of 10 studies were able to confirm that cherries reduce oxidative stress markers.
Cherries’ high antioxidant content combats oxidative stress, a condition connected to chronic diseases and faster aging.
As for inflammation, cherries are known to be high with polyphenols. Polyphenols are a large group of plant chemicals that help fight cellular damage and reduce inflammation.
Boost exercise recovery
The same review states that because of the anti-inflammatory and antioxidant compounds, cherry helps ease muscle pain, damage, and inflammation caused by exercise. Tart cherry juice is known to be more effective for athletes.
This is particularly true, especially for elite athletes like cyclists and marathon runners. There is also some evidence that shows cherries enhance exercise performance.
Mom-athletes benefit from cherry as well. A study involving 20 active women who drank 2 ounces of tart cherry juice twice a day showed that they were able to recover and experience less muscle damage and soreness.
Good for the heart
Cherries are not just right for the tummy; they’re good for the heart, too. Many studies showed that cherry-rich diets are linked to a reduced risk of cardiovascular diseases.
Potassium and polyphenol antioxidants keep the heart-healthy. It helps in maintaining a regular heartbeat, which helps get rid of extra sodium in your body. Therefore, leading to improved blood pressure.
Polyphenol antioxidants include anthocyanins, flavonols, and catechins, which protect your heart against cell damage and reduces inflammation.
Helps improve symptoms of arthritis and gout
Gout is a type of arthritis caused by uric acid build-up. This leads to swelling, inflammation, and pain in the joints. Since cherries are proven to lessen oxidative stress and decrease inflammation, it also helps address these symptoms.
A study found that ten women who have two servings of cherries after fasting overnight have lower levels of inflammatory C-reactive protein at the CRP. Uric acid levels also significantly decrease a few hours after consumption.
Helping prevent insomnia
Eating cherries also improves the quality of your sleep. It’s a high concentration of plant compounds, and melatonin help regulate your sleep-wake cycle.
In another study, 20 people who drank tart cherry juice concentrate for seven days have increased melatonin levels, sleep duration, and sleep quality.
However, these studies used concentrated cherry products, yet it is still known if there will be the same benefits if you consume fresh cherries.
Cherries are very versatile
Cherries have a lot of health benefits and are very versatile; that is why it is straightforward to add to your diet. It can be paired with different fruits and can be eaten at any time of the day.
Here are some ways to include cherry in your diet:
- Eat them fresh as your snack;
- Homemade trail mix along with dark chocolate chips, unsweetened coconut flakes, and salted almonds;
- Add them to your delicious fruit salad;
- Add raw or cooked cherries on top of your ice cream and other desserts; or
- Turn cherries smoothie.
The versatility of cherry allows you to consume it in many different forms. You will have a variety of ways to incorporate it into your diet, allowing you to reap its benefits even more.
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