Cherry Health Benefits: Cherries are undeniably delicious, but did you know that they’re also packed with nutrients and offer a host of health benefits? From improving sleep quality to reducing inflammation, cherries are a true superfood.
Cherries are an excellent source of antioxidants, which can help protect cells from damage and prevent chronic diseases like heart disease and cancer. They’re also a good source of Vitamin C, potassium, and fiber. And if you’re looking to add more fruit to your diet, cherries are a great option because they’re low in calories and fat-free.
The health benefits of cherries extend beyond their nutritional content. Studies have shown that cherries can help improve sleep quality, reduce inflammation, and relieve pain. So if you’re looking for a natural way to boost your health, add some cherries to your shopping list!
What Are Cherries?
Cherries are a type of fruit that grows on trees. The tree is a member of the Prunus genus, which also includes plums, apricots, and peaches. The cherry tree is native to Asia and Europe, but it is now grown in many parts of the world.
There are two main types of cherries – Prunus avium and Prunus cerasus. Prunus avium is also known as the wild cherry, sweet cherry, or gean. Prunus cerasus is also known as the sour cherry or tart cherry. The two types of cherries are quite different in taste and appearance. Prunus avium cherries are larger and have a sweeter taste, while Prunus cerasus cherries are smaller and have a sour taste.
Both types of cherries are used in cooking, but they are used in different ways. Sweet cherries are typically eaten fresh, while sour cherries are used in baking and other recipes. Both types of cherries have a thin skin and a hard pit in the center. The flesh of the fruit is red or dark purple in color. Sweet cherries are often used in pies and other desserts, while tart cherries are used in jams and other products.
Tart cherries vs sweet cherries
Tart cherries and sweet cherries are two of the most popular types of cherries. Both have their own unique flavor and nutritional benefits. Here’s a look at the key differences between these two types of cherries:
Tart cherries are typically smaller and more acidic than sweet cherries. They’re often used in pies and other baked goods because of their tart flavor. Tart cherries are also a good source of antioxidants and vitamin C.
Sweet cherries are larger and sweeter than tart cherries. They’re perfect for eating out of hand or using in desserts. Sweet cherries also contain vitamins A and C, as well as fiber.
So, which type of cherry is right for you? If you’re looking for a tart flavor, go with tart cherry. But if you want something sweet, go with a sweet cherry! Either way, you’ll be getting a delicious and nutritious fruit.
Cherry’s nutrition facts
Cherries are a type of stone fruit that is grown on trees. There are two main types of cherries, sweet cherries and tart cherries. Sweet cherries are the type that is typically eaten as a fruit, while sour cherries are used more often in baking and cooking. Cherries are a good source of vitamins A and C, as well as dietary fiber. They also contain antioxidants, which can help to protect the body against disease. When choosing cherries, look for ones that are plump and brightly colored. Avoid those that have bruises or blemishes. Store cherries in the refrigerator and use them within a few days for the best flavor.
100 grams of cherries contain the following nutrients:
- 63 calories
- 16 grams carbohydrates
- 0.2 grams fat
- 1 grams protein
- 2.1 grams fiber
- 0.5 milligrams Vitamin B6 (36% of RDI)
- 7 milligrams Vitamin C (9% of RDI)
- 222 milligrams potassium (7% of RDI)
- 0.4 milligrams iron (5% of RDI for men and 2% of RDI for women)
- 0.07 milligrams manganese (4% of RDI)
- 0.2 milligrams Vitamin B5 – pantothenic acid (4% of RDI)
- 0.03 milligrams Vitamin B2 – riboflavin (3% of RDI)
- 0.03 milligram Vitamin B1 – thiamin (3% of RDI)
- 11 milligrams magnesium (3% of RDI)
- 2.1 micrograms Vitamin K (2% of RDI)
- 0.15 milligrams Vitamin B3 – niacin (1% of RDI)
- 4 micrograms Vitamin B9 – folate (1% of RDI)
- 0.07 milligrams vitamin E (1% of RDI)
- 0.07 milligrams zinc (1% of RDI)
- 13 milligrams calcium (1% of RDI)
- 21 milligrams phosphorus (>1% of RDI)
- 0.06 milligrams copper (>1% of RDI)
- 3 micrograms Vitamin Α (>1% of RDI)
- 38 micrograms Carotene, beta
Cherry Health Benefits
They are a great source of vitamins and minerals, and they also have several health benefits. For example, cherries are thought to help improve sleep quality and reduce inflammation. They are also a good source of antioxidants, which can help protect against some chronic diseases. Additionally, cherries have been shown to boost brain health and improve mental well-being. So, if you’re looking for a delicious way to improve your health, add some cherries to your diet!
1. Maintains heart health
Recent research has shown that they can help to support heart health. One way in which cherries help the heart is by reducing inflammation. Inflammation is a natural process that occurs when the body is fighting off infection or injury. However, chronic inflammation can contribute to a number of different health conditions, including heart disease.
Cherries are rich in antioxidants, which help to reduce inflammation throughout the body. Additionally, cherries have been shown to lower cholesterol levels and improve blood sugar control, both of which are important for maintaining a healthy heart. So, if you’re looking for a delicious way to support your heart health, add some cherries to your diet.
The findings of a new study suggest that tart cherries may help to reduce the risk of stroke by maintaining heart health. The beneficial effects are thought to be due to the activation of specialized receptors (known as peroxisome proliferator activating receptors or PPARs) in many different tissues throughout the body. These receptors help to regulate genes involved in fat and glucose metabolism, and when modified, they can assist in reducing the risk of cardiovascular disease. Although there are prescribed medications that can provide similar effects, they often come with serious side effects such as heart attack and stroke.
Research also, suggests that components such as anthocyanins and fiber in cherries can help to improve LDL cholesterol levels promote glucose metabolism and reduce metabolic risk factors; all of which are beneficial for maintaining heart health. This is thought to be due to the ability of these nutrients to protect against oxidative stress, inflammation and cell damage.
Studies have also shown that cherry consumption can help to lower blood pressure and reduce the risk of heart disease. Consequently, incorporating cherries into your diet may be a simple but effective way to support heart health.
2. Helps you to lose weight
Cherry helps you to lose weight by reducing the concentration of fats in the blood and providing a low-calorie option. Studies have shown that people who eat cherries have lower concentrations of fats in their blood. This is because cherries reduce the absorption of fats from food. They also help to burn more calories, which leads to weight loss.
Cherry juice has been shown to reduce inflammation and lipids in the blood of rats, which leads to heart conditions and weight gain. This is due to the high levels of antioxidants in cherries, which help to protect the body against damage from free radicals. In addition, cherries are a source of fiber and other nutrients that help to promote good health and optimize metabolism.
3. Aids in digestion and gut health
Cherries have long been prized for their flavor and nutritional value. In addition to being a good source of vitamins and minerals, cherries are also known for their digestive benefits. The flesh of the fruit is rich in fiber, which helps to keep the intestine clean and promote regularity. The pits of the cherry also contain compounds that can help to relieve digestive problems such as indigestion and constipation.
Gout is a condition caused by the buildup of uric acid in the joints, typically affecting the big toe. This excess uric acid results in the formation of crystals, which triggers the body’s natural inflammatory response. If left untreated, high levels of uric acid can lead to more serious health complications, such as heart disease, kidney disease, and diabetes. Fortunately, cherry aids in digestion and gut health, helping to reduce the levels of uric acid in the body and prevent gout flare-ups.
The cherry extract has been shown to reduce the risk of gout attacks by 35 percent, according to a study. When cherry intake is combined with allopurinol use, the risk of gout attacks is reduced by 75 percent. Therefore, incorporating cherries into your diet may provide relief from gout symptoms.
Additionally, cherries are a good source of probiotics, which are live microorganisms that support gut health. Probiotics help to maintain the balance of bacteria in the gut, and they have been shown to reduce inflammation and improve overall gut health.
4. They provide powerful antioxidants
Cherries are a high source of antioxidants, which are important for overall health. Antioxidants help to protect cells from damage, and they have been linked with a reduced risk of chronic diseases such as heart disease and cancer. The most abundant antioxidant in cherries is anthocyanin, which gives the fruit its red color.
Studies have shown that anthocyanins may help to improve blood sugar control, reduce inflammation, and protect against cell damage. Cherries also contain other important nutrients such as vitamin C, potassium, and fiber. So, if you’re looking for a healthy snack that’s also delicious, reach for a handful of fresh cherries or add them to your favorite smoothie recipe.
Anthocyanins have been linked to cancer prevention in mice and human colon cancer cell lines. Antioxidants work to protect the body from damage caused by oxygen, a major contributor to diseases like cancer, heart disease and dementia. Additionally, cherries can help fight free radicals that damage the eyes, leading to conditions like macular degeneration and glaucoma. Therefore, incorporating cherries into your diet may provide significant health benefits.
5. Top anti-inflammatory food
Cherries are a natural source of anthocyanins, which are powerful antioxidants that can help to reduce inflammation. Studies have shown that anthocyanins can inhibit the activation of inflammatory cells, and they have also been shown to reduce the production of pro-inflammatory cytokines.
In addition, cherries are a good source of quercetin, another compound with anti-inflammatory properties. Quercetin has been shown to inhibit the activity of several different enzymes that are involved in inflammation. Cherries also contain flavonoids, compounds that have been shown to protect cells from damage caused by inflammation.
In a study, 54 healthy runners drank 355-milliliter bottles of tart cherry juice or a placebo cherry drink twice daily for seven days prior to a strenuous exercise event. The results showed that those who drank the cherry juice had less muscle damage and pain during the event than those who drank the placebo. These findings suggest that regularly consuming cherries or cherry juice may help to reduce inflammation and pain levels for those who are active.
The combined effect of these compounds makes cherries a valuable tool for reducing inflammation.
6. Regulates the sleep-wake cycle
One reason for this is that cherry juice contains melatonin, which is a hormone that helps regulate the sleep-wake cycle. Cherry juice also contains tryptophan, an amino acid that is converted into serotonin, a neurotransmitter that promotes relaxation and sleep.
A study found that tart cherry juice concentrate can elevate the total melatonin content in our bodies. 20 volunteers consumed either a placebo or tart cherry juice for seven days and it was found that those who had tart cherry juice showed significantly higher levels of melatonin. This is important because melatonin is a molecule critical in regulating the sleep-wake cycle.
In addition, cherry juice is a good source of antioxidants, which can help to reduce inflammation and improve overall health. It appears that drinking a small glass of cherry juice before bed may help to improve sleep quality and duration.
7. Reduces the symptoms and treats osteoarthritis
Osteoarthritis is a common degenerative joint disease that can cause pain and disability. There is no cure for osteoarthritis, but there are treatments that can help to relieve symptoms and slow the progression of the disease. Some research suggests that cherry extract may be helpful in treating osteoarthritis.
One study found that cherry extract was able to reduce inflammation and improve joint function in non-diabetic patients with osteoarthritis. Another study found that it was effective in reducing pain and improving the quality of life for people with osteoarthritis. If you are considering using cherry extract to treat your osteoarthritis, talk to your doctor first to discuss whether it is right for you.
How do I select and store?
When selecting cherries, look for fruit that is plump and has a deep, rich color. Avoid any cherries that are bruised or have soft spots. Once you have chosen ripe cherries, you can store them in the refrigerator for up to a week. Place them in a covered container or plastic bag, and be sure to remove any stems before storing them. When you are ready to eat the cherries, wash them thoroughly under cool water. For the best flavor, enjoy them at room temperature or slightly warmed. Cherries are a delicious and nutritious addition to any diet, so be sure to enjoy them while they are in season!
While fresh cherries are a delicious and healthy snack on their own, there are endless ways to incorporate them into recipes.
1. Cherry Crumble
This classic recipe is the perfect way to show off fresh cherries. Preheat the oven to 375 degrees F(190 degrees C). In a medium bowl, mix together 2 cups of flour, 1/2 cup of sugar, 1 teaspoon of baking powder, and 1/4 teaspoon of salt. Cut in 1/2 cup of cold butter until the mixture resembles coarse crumbs. Stir in 1 cup of fresh cherries. Pour the mixture into an 8-inch baking dish. In a small bowl, mix together 1/4 cup of sugar and 1 tablespoon of flour. Sprinkle over the top of the crumble. Bake for 25 minutes, or until the topping is golden brown.
2. Cherry Pie
This delicious pie is sure to be a hit at any gathering. Preheat the oven to 425 degrees F(220 degrees C). In a large bowl, mix together 3 cups of flour, 1 teaspoon of salt, and 1 tablespoon of sugar. Cut in 2/3 cup of cold butter until the mixture resembles coarse crumbs. Gradually add 1/4 cup of ice water, stirring until the dough comes together. Wrap in plastic and refrigerate for 30 minutes. Roll out two-thirds of the dough and place in a pie dish.
Trim the dough to a one-inch overhang. Add filling of your choice and top with remaining dough. Crimp or flute the edges. Cut slits in the top for ventilation. Bake for 20 minutes, then reduce the oven temperature to 375 degrees F(190 degrees C) and bake for an additional 30 minutes, or until the crust is golden brown.
3. Cherry salad
Start by pitching one pound of cherries and adding them to a bowl along with one cup of diced mango, half a cup of diced red onion, and two tablespoons of chopped fresh mint. In a separate bowl, whisk together the juice of one lime, two tablespoons of olive oil, and salt and pepper to taste. Pour the dressing over the salad and enjoy!
4. Cherry chicken recipe
Start by marinating four chicken breasts in a mixture of the juice of two lemons, two tablespoons of olive oil, one minced garlic clove, salt, and pepper. Let the chicken marinate for at least 30 minutes. Preheat your grill or grill pan to medium-high heat. Grill the chicken for eight minutes per side, or until cooked through. Remove from grill and top with one cup of pitted and halved cherries. Serve immediately.
5. Tart cherry juice
Making tart cherry juice is a relatively simple process that can be accomplished with just a few ingredients and kitchen tools. First, wash and pit the cherries. Next, add the cherries and sugar to a pot and cook over low heat until the cherries are soft and the sugar is dissolved. Once the mixture has cooled, press it through a strainer to remove the pits and skins. Finally, add the juice to a bottle or jar and refrigerate. Tart cherry juice can be enjoyed on its own or added to Sparkling water or cocktails for a refreshing summertime drink.
Risks and side effects of cherries
Cherry fruit is safe to eat, and there are no known risks associated with consuming cherries. However, cherry pits can pose a choking hazard, so it is important to remove them before eating. Some people may also be allergic to cherries, and consuming the fruit can trigger an allergic reaction.
Side effects of consuming large portions of cherries include indigestion, diarrhea, and vomiting. Overall, cherries are safe to consume in moderation, but it is important to be aware of the potential risks and side effects.
Cherries are not only a delicious and juicy fruit, but they also offer a variety of health benefits. They are a good source of antioxidants and vitamins, which can help to boost your immune system and protect your cells from damage. In addition, cherries contain compounds that can help to reduce inflammation, making them an effective natural remedy for conditions like arthritis and gout. And finally, the fiber in them can help to promote digestive health and keep you feeling full after eating fresh cherries. So if you’re looking for a healthy snack that’s also delicious and nutritious, reach for some cherries next time!
By NutriWins team