Current Date:07 Dec 2022
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15 Health Benefits of cherry

Nutritional Facts of cherry

What do cherries look like nutritionally? Here is the breakdown for a one-cup serving of pitted, tart cherries::-
  • Calories: 90
  • Fat: 0g
  • Carbohydrates: 22g
  • Sugars: 19g
  • Fiber: 3g
  • Sodium: 0g
  • Protein: 2g
  • Potassium: 0g
  • Calcium: 15% DV

Cherries Have Anti-Inflammatory Properties

A 2018 review of 29 different studies on the health benefits of sweet and tart cherries proved their powerful anti-inflammatory properties due to a high concentration of polyphenols and vitamin C.

Cherries Protect Against and Fight Diabetes

Not only do cherries possess anti-inflammatory properties, but they also rank lower on the glycemic index than many fruits. For diabetics or those at risk, cherries can help regulate blood sugar and insulin levels, preventing spikes and crashes.

Cherries Aid in Exercise Recovery

You’ve likely heard cherries aid in muscle recovery after workouts, and they are used by many athletes to help recover from tough workouts. One study from the Department of Sport, Exercise and Rehabilitation at Northumbria University studied the effects of tart cherries on cyclists and found them to be an effective source for accelerating muscle recovery and preventing exercise-induced inflammation.

Cherries Boost Our Moods and Brain Power

Cherries are loaded with brain-boosting capabilities. The anthocyanins in cherries are thought to boost cognitive function, prevent memory loss and protect against Alzheimer’s Disease. The polyphenols in cherries help us process new information effectively and improve communication between our brain and the rest of our body.

Cherries Improve Sleep Quality

The serotonin in cherries works with melatonin to help you fall and stay asleep. Several studies show cherries not only help provide improved sleep quality, but they also fight against sleep disorders like insomnia.

Rich in antioxidants

Some experts believe the darker the color of a fruit, the greater the antioxidant level. Cherries fall into this category; they get their dark red color from the high levels of anthocyanins they contain. Anthocyanins are antioxidants that have many health benefits, including being associated with a reduced risk of heart disease, among others.

May play a role in cancer prevention

“Research has found that compounds found in sweet cherries inhibit cancer cell growth in vitro, including cells for breast, colon, liver, lung, pancreatic and skin cancers," says Noratto Stevens. "Dark sweet cherries contain phenolic acids, flavonoids and anthocyanins, which have been shown to inhibit breast cancer cells from multiplying and invading surrounding tissue.

May combat symptoms of arthritis and gout

According to researchers from the Department of Agriculture who reviewed 29 studies, both tart and sweet cherries have been shown to decrease oxidative stress and inflammation. That’s good news for people with inflammatory conditions like arthritis and gout.

May aid in exercise recovery

Cherries contain anti-inflammatory properties in addition to their antioxidants. Studies indicate that the combination of the two works to help with muscle recovery after exercise to relieve pain. "Sweet cherries offer an abundance of health benefits and can be a great natural health aid for sports recovery, decreasing muscle soreness.

May benefit cardiovascular health

In a review of multiple studies, research indicates that anthocyanin-rich fruits, such as cherries, could decrease the risk of cardiovascular disease because it may decrease the levels of LDL ("bad") cholesterol and increase HDL ("good") cholesterol, among other potential benefits. Cherries also contain potassium and minimal amounts of sodium, and foods that contain a combination of more potassium and less sodium can decrease your risk of heart disease by lowering your blood pressure, according to the CDC.

They promote healthy sleep

Tart cherries in particular are one of the few food sources of melatonin, a hormone that helps control your sleep-wake cycles. One study in men and women with insomnia found that compared to a placebo, eight ounces of tart cherry juice in the morning and again one to two hours before bed increased sleep time by an hour and 24 minutes.

They lower the risk of gout attacks

Over eight million adults in the U.S. suffer from gout. This inflammatory arthritis is triggered when a waste product called uric acid crystallizes within the joints, causing excruciating pain and swelling.

They curb cholesterol

Research has shown that drinking tart cherry juice can help lower total cholesterol, including the "bad" type, known as LDL. That's key because every 1% reduction in cholesterol lowers the risk of heart disease by 2%. And a high LDL is particularly worrisome in relation to heart attack risk.

They reduce post-exercise pain

In other words, cherries can make that post-HIIT workout soreness less intense. They also protect against the cellular wear and tear from exercise, and help support muscle recovery. For this reason tart cherry juice is popular with professional and competitive athletes.

How to max out the health benefits of cherries

There's nothing like a bowl of fresh cherries when they're in season. But that's not the only way to embrace their nutritional perks. Look for frozen cherries, freeze-dried powders, 100% tart cherry juice, and preservative-free dried cherries.