Aside from being a beloved summer treat, cherries are a nutritious powerhouse. Cherries are collected in the summer, no matter where they originate from, regardless of the season. Six of the seven States in the US where cherries are grown have a population of over a million people.
You can’t argue with the fact that cherries are excellent for you. Even if you prefer sweet or sour fruits, these rich red fruits provide a nutritious punch! In addition to being low in calories, cherries also contain many beneficial elements and vitamins. As well as providing potassium and magnesium, these fruits also contain calcium. Antioxidants like beta-carotene and the mineral choline are also found in these foods. Vitamins C, A, and K will be provided.
Cherries for Your Heart
In addition to the antioxidants found in berries, cherries have a high concentration of phytonutrient anthocyanins, which lower cholesterol and reduce inflammation. The color of cherries is a clear indicator that they are packed with antioxidants, which is why they’re so good for you.
The antioxidant content of cherries is so high that it surpasses that of red wine and dark chocolate for certain antioxidants! If you’re concerned about your cholesterol and triglycerides, you may want to consider eating tart cherries, which have been shown to reduce both. Stroke, heart disease, and diabetes are all reduced due to this. Tart cherries, however, are said to be slightly more beneficial than dark, sweet cherries.
A wide range of essential vitamins and minerals can be found in cherries. Sweet cherries provide 18% of the daily recommended value for vitamin C in a single serving. Red cherries, however, are even more potent, providing 25% of the recommended daily amount.
Aside from calcium and vitamin C, cherries are a good source of:
- Vitamin B6
- Ascorbic Acid (Vitamin C)
- Antioxidants Abound in Cherries
Antioxidants and anti-inflammatory substances can be found in cherries. Several chronic diseases, including heart disease, cancer, Alzheimer’s, diabetes, and obesity, can be warded off with the help of these cellular protectors.
Anti-Inflammatory Cherry Compounds
Inflammation-related disorders, including cancer, metabolic syndrome, diabetes, and Alzheimer’s, are all linked to inflammation. When a cup is consumed every day, they have a 65 percent decreased death rate! Cherries are as effective and safe as prescription pharmaceuticals in treating muscular inflammation and don’t have the same health hazards.
Cherries can help alleviate muscular and joint discomfort by reducing oxidative stress. Those who suffer from muscular soreness after exercise might turn to cherries as a dietary remedy. Make a nutritious dessert or a post-workout smoothie with a few cherries. After a strenuous workout or a long day, you may have them for breakfast if you’re still hurting in the morning.
Cherry Pie and a Good Night’s Rest
Cherries also help the body produce more melatonin, a sleep-inducing hormone. In addition to putting you to sleep, melatonin is essential for ensuring that you stay asleep and wake up simultaneously every day. It aids in the regulation of your sleep health by resetting your internal clock. Overproduction of the stress hormone cortisol, which can cause heart disease, weight gain, and even muscle and joint discomfort, can be prevented by getting a decent night’s sleep.
Your Weight and Cherries
As a result of its ability to lower inflammation, reduce stress, improve cholesterol, and aid in a healthy sleep cycle, cherries have been demonstrated to reduce belly fat. A smaller waistline is associated with the particular antioxidant chemicals found in certain fruits and vegetables. Try to get your hands on natural, unadulterated fruits whenever you can! When possible, pick whole cherries rather than tart cherry juice or dried cherries because dried and juiced cherries are always higher in sugar.
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Exercise recovery can be accelerated
The anti-inflammatory and antioxidant properties of cherries may help alleviate the discomfort, damage, and inflammation caused by exercise.
Regarding athletic performance, tart cherries and cherry juice appear more beneficial than sweet cherries.
It has been shown that tart cherry juice and concentrate can speed muscle recovery, reduce exercise-induced muscular discomfort, and prevent the loss of strength in elite athletes like marathon runners and bikers.
In addition, several studies have shown that cherry products can improve workout performance.
People who took tart cherry powder before a half-marathon had quicker race times and less muscle stiffness than those who didn’t, according to a study of 27 endurance runners.
Non-athletes may benefit from drinking tart cherry juice, despite most research focusing on athletes.
These findings, while encouraging, are restricted to cherry juice and powder. No one knows how many fresh cherries it would take to get the same effects.
Pain Reduction Following Workouts
Some people avoid working out because they are concerned about the pain or soreness they might experience afterward. Cherries may be able to alleviate some of your symptoms. Researchers found that runners who drank sour cherry juice every day before a big race experienced less post-race discomfort.
Blood Sugar and Cherries
Whole (especially tart) cherries have a lower glycemic index than fresh cranberries or raspberries, despite their high sugar content. Combined with whole grains or nuts and seeds, they lower the glycemic spike even further, as evidenced by studies on diabetics.
These fruits are excellent for your health, as you can see. Using cherries in various ways is a great way to incorporate them into your diet. You can use them in energy bars, smoothies, oatmeal, raw cookies, muffins, or even puree them to make an instant fruit spread.
Bake them in healthy desserts; chocolate and ginger flavors are a great match.
How do you get more cherries in the diet?
Cherry consumption can be increased in a variety of ways. There are several ways to enjoy cherries, including:
- Fruit that has been left unprocessed
- Fruits that have been dried
- A sweetened concoction made by simmering fruit
- Juice from fruit
- Concentrate, which is watered down for consumption.
People who want to eat more cherries can do so by
- Squeeze the juice of one or two cherries into a bowl of yogurt.
- Make fruit and nut mixtures, cereals, muesli and granolas using dried cherries by adding them to the mix.
- Salads, cheeses, shellfish, and meats all go well with cherries.
- Dressings, sauces, and condiments may benefit from a dash of cherry flavoring.
- Smoothies can benefit from the addition of cherry powder or concentrate.
In the end,
Fruits like cherries are packed with nutrients and have many health advantages. In addition to containing a wide range of plant components that might reduce inflammation, consuming them may promote sleep, increase heart health, and expedite recovery following exercise.