What are some of the major health benefits of eating cherries everyday? One of the most favored fruits is the cherry. Tart and sweet cherries, or Prunus cerasus L. and Prunus avium L., respectively, are the two main types of cherry. Their colors range from deep blackish-red to bright yellow.
Cherries are not only tasty, but they also contain powerfully healthy plant components, vitamins, and minerals. This article will discuss some major health benefits of eating cherries everyday. Keep reading.
Cherries are incredibly healthy and have a number of advantages. They not only contain a wide range of potent plant components that can aid in reducing inflammation, but consuming them may also enhance sleep, improve heart health, and hasten the recovery process following exercise.
The fruit of the summertime is the cherry. We raise more than 30 different kinds of them at Yarra Valley Cherries. The freshest quality fruit in Melbourne is what we select and grade on the farm. Everyone enjoys eating cherries on any occasion, whether it’s a picnic, being outside at the beach, or attending a sporting event. Cherries are deliciously fresh, juicy, sweet, and flavorful. But did you realize that eating cherries has so many health advantages?
154 grams of delicious, uncooked, pitted cherries in a cup supply:
- Calories: 97
- Protein: 2 grams
- Carbs: 25 grams
- Fiber: 3 grams
- Vitamin C: 18% of the Daily Value (DV)
- Potassium: 10% of the DV
- Copper: 5% of the DV
- Manganese: 5% of the DV
Health benefits of eating cherries everyday
Here are 14 major health benefits of eating cherries everyday:
1. Relieve pain following exercise
After a challenging workout, do you find it difficult to sit down or even go downstairs? Cherries are a good option if you’re seeking a natural solution to combat pain after exercise. According to studies, one cup of tart cherry juice or a cup and a half of tart cherries will dramatically lessen pain and inflammation in the muscles (remember that a good workout actually causes muscle damage, resulting in inflammation).
In one experiment, a group of marathon runners consumed sour cherry juice twice daily for seven days previous to the race, or a placebo drink. The post-race muscular discomfort was much reduced in the cherry juice group. Keep in mind to consume it right after working out (i.e., along with your whey protein), when your muscles are ready to absorb more insulin in the blood.
2. Include many antioxidants
Antioxidants protect the body from chronic diseases including heart disease, cancer, Alzheimer’s, diabetes, and obesity as well as premature aging. Cherries are rich in melatonin, phenols, quercetin, and anthocyanins, among other antioxidants. All of these antioxidants aid in defending the body against several dangerous illnesses.
3. Full of nutrients
Numerous health benefits are provided by these nutrients, including fiber, vitamin C, and potassium.
While potassium is necessary for many vital body functions, including muscular contraction, neuron function, blood pressure management, and skin health, vitamin C is crucial for supporting your immune system and skin health.
Additionally, cherries are a rich source of fiber, which supports healthy gut flora and encourages bowel regularity while helping to maintain the health of your digestive system. They also supply manganese, copper, magnesium, vitamin K, and B vitamins.
4. Lower the risk of stroke
Researchers from the University of Michigan Health System discovered that tart cherries can enhance outcomes even when consumed with prescription drugs by offering cardiovascular advantages comparable to those of certain pharmaceuticals.
Anthocyanins, the pigments that give sour cherries their red color, are thought to activate a protein receptor (PPAR) in physiological tissues, regulating glucose and fat levels and therefore lowering risk factors for diabetes, high blood pressure, and cholesterol. Not bad for such a tiny fruit, however!
All cherries include antioxidants and anti-inflammatory substances, however, the kind and quantity might differ depending on the variety.
In fact, a study indicated that consuming cherries significantly decreased oxidative stress indicators in 8 out of 10 trials and inflammatory markers in 11 out of 16 studies.
Particularly abundant in polyphenols, a broad class of plant compounds that help prevent cellular damage, lessen inflammation, and advance general health, are cherries.
6. Cherries fight abdominal fat
Tart cherries have been discovered by researchers to significantly help animals maintain their weight, including reducing belly fat. Rats in the research that got whole tart cherry powder combined with a high-fat diet did not acquire as much weight or develop as much body fat as rats who did not get cherries.
Additionally, several inflammatory markers associated with diabetes and heart disease were found in considerably lower concentrations in their blood.
Additionally, compared to their cherry-deprived peers, they exhibited much-reduced blood levels of triglycerides and cholesterol.
7. Prevention of diabetes
Due to their anti-inflammatory properties, cherries assist the body in preventing diabetes. They also have lower glycemic index scores than many fruits, preventing blood sugar and insulin spikes and crashes.
In fact, diets high in polyphenols may offer protection from a number of chronic diseases, such as heart disease, diabetes, mental decline, and several malignancies.
8. Cherries promote restful sleep
Sleep issues are possibly the most frequent complaints I hear from new patients. Many of us struggle to sleep at night, whether it’s due to hormonal imbalances, excessive stress, a busy mind, or bad habits, but cherry juice might be able to assist.
In one research, individuals increased their exogenous melatonin consumption by 85mcg/day by consuming 30ml of cherry juice 30 minutes after awakening and 30 minutes before their evening meal.
It is possible that the fruit’s high concentration of plant chemicals is what causes these sleep-promoting effects. Cherries also contain melatonin, which aids in controlling your sleep-wake cycle.
According to 20-person research, sour cherry juice concentrate consumption for seven days significantly increased melatonin levels, sleep duration, and quality compared to placebo.
This high antioxidant concentration may aid in the fight against oxidative stress, which has been related to a number of chronic illnesses and early aging.
10. Reduce the risk of developing gout
Once you’ve experienced the excruciating agony of a gout attack, complete with swollen toes, it rapidly becomes something you don’t want to go through again. Tart cherries may be another tool in the gout sufferer’s anti-gout toolbox.
In contrast to their fruit-averse counterparts, gout patients who ingested cherries during a two-day period (yes, only two days!) had a 35% decreased incidence of gout episodes, according to a 2012 research published in Arthritis & Rheumatism.
In addition, cherry consumption in combination with the uric acid-lowering medication allopurinol reduced the incidence of gout flare-ups by 75%. And if you’re wondering whether you’ll need to establish your own cherry orchard, the participants only ate up to three servings (or 10 to 12 cherries) a day.
11. Reduce triglycerides
It has been demonstrated that cherries, and cherry juice, in particular, reduce total cholesterol. Lowering cholesterol in any way reduces the chance of developing heart disease.
12. relief from osteoarthritis naturally
If you are frustrated by the side effects of the typical treatment of ice and NSAIDs and you are unable to get rid of the pain and suffering caused by swollen joints, you can opt to stock up on sour cherries in the form of juice, pills, or fruit.
Researchers found that drinking tart cherry juice twice daily for three weeks resulted in significant reductions in key inflammation markers, particularly for patients who had the highest inflammation levels at the beginning of the study. It certainly beats the side effects of many painkillers. The study included 20 women, aged 40 to 70, with inflammatory osteoarthritis.
13. Reduce pain after exercising
Cherries enhance muscle rehabilitation and prevent cellular damage caused by exercise. Cherries are a good snack to have before or after exercise to enhance recuperation.
According to research, cherries’ anti-inflammatory and antioxidant properties may reduce muscular inflammation, discomfort, and damage brought on by exercise. Although both cherries may benefit athletes, tart cherries and their juice appear to be more beneficial.
Elite athletes, such as cyclists and marathon runners, have been shown to benefit from tart cherry juice and concentrate in terms of accelerating muscle recovery, reducing exercise-induced muscular discomfort, and preventing strength loss. Furthermore, some research indicates that cherry products could improve workout performance.
In a study of 27 endurance athletes, those who received 480 mg of powdered tart cherry extract daily for 10 days before a half-marathon on average ran the race 13% faster average and had less muscular pain than a control group.
Even though trained athletes make up the majority of research examining the relationship between cherries and exercise, non-athletes may also benefit from sour cherry juice.
14. Heart health advantages
Increasing your consumption of nutrient-rich fruits, such as cherries, is a delicious method to safeguard your heart. Numerous studies demonstrate a link between fruit-rich diets and a lower risk of heart disease.
In this sense, cherries are especially advantageous due to their abundance of minerals and substances that are known to support heart health, such as potassium and polyphenol antioxidants.
Potassium, a mineral that is crucial for maintaining the health of your heart, is present in just 1 cup (154 grams) of pitted, sweet cherries, or 10% of the DV.
It keeps your heartbeat regular and lowers extra sodium from your body, which controls your blood pressure. For this reason, increased potassium intake has been linked to a lower risk of heart disease and stroke.
Additionally, cherries are a great source of strong polyphenol antioxidants including anthocyanins, flavonols, and catechins that may protect your heart from cellular damage and reduce inflammation.
Higher intakes of polyphenols, particularly anthocyanins, flavonols, and catechins, have been linked to a considerably lower risk of heart disease during a 5-year period, according to research including 84,158 individuals.
15. Cherry benefits for blood
Cherries include potassium and polyphenols, two nutrients that may lower blood pressure. Antioxidants of the class polyphenols can stop oxidative damage. Extensive observational research from 2018 revealed that consuming more polyphenols could reduce blood pressure.
16. Benefits of cherries for skin
Cherries are a good source of antioxidants, which battle the free radicals that cause dull skin to develop. Your skin appears younger and feels healthier as a result. Cherries can aid in the removal of black skin spots that may develop as a result of sun exposure.
17. Cherry benefits for males
Anthocyanins and bioflavonoids found in cherries decrease inflammation and give migraine relief. Cherries can help both men and women have more libido. Cherries include vitamins A and C, which aid to raise testosterone and estrogen levels and enhance sexual arousal.
18. Cherry benefits for hair
Cherries include vitamins B and C, which strengthen hair follicles, reduce hair breakage, and maintain a healthy scalp. By having a nourishing effect, it also lessens frizz.
Cherries’ vitamin content, which includes vitamins A, B, C, and E, aids in preventing root damage and strengthening hair follicles. Promoting the development of new hair follicles, also nourishes the hair and guards against split ends and hair loss.
19. Cherry benefits for women’s
Anthocyanins, potent antioxidants with anti-inflammatory and muscle-soothing qualities, are abundant in cherries. Cardiovascular disease is fought by them: Heart health may benefit from the powerful anthocyanins that give cherries their red color.
20. Cherries good for fertility
Cherries are also a rich source of potassium, which is very advantageous during pregnancy as it aids in maintaining fluid and chemical equilibrium while your blood volume increases. Vitamin C has been found in studies to help increase the motility, quantity, and quality of sperm, which is relevant to male fertility.
Cherries are high in fiber, vitamins, minerals, nutrients, and other healthy components while being low in calories. The vitamins C, A, and K are included. Each fruit with a long stem provides calcium, magnesium, and potassium as well. They also bring choline, an important vitamin, and antioxidants like beta-carotene.
The greatest approach to getting cherries’ nutritional advantages is to consume them fresh when they are in season. To get all the advantages, you may also consume frozen cherries and cherry juice. Frozen cherries may be used in salads, chia puddings, smoothies, and any other meal that calls for fruit. Cherry juice may be combined with other fruit juices to make a fruit punch or added to sparkling water for a delightful beverage.
You might be asking how many cherries should you consume each day to benefit from their nutrient-rich qualities. About one cup of fresh or frozen cherries and one-fourth cup of dried cherries are advised by our experts.
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