Healthify Your Lifestyle with a bunch of Cherries this season. It is a burst of sweet and tart flavors which give potent benefits to ensure long-lasting health.
Cherries are believed to be one of the most energy-boosting fruits
Cherries contain many beneficial nutrients such as vitamin C and antioxidants. Some research proposes that it may aid in the reduction of inflammation, protect heart health, and improve sleep patterns as an integral portion of a healthy diet.
According to 2018 research, “ There are over 100 varieties of cherries, but they fall into two main types: sweet and sour. All cherries offer vitamin C, antioxidants, and anti-inflammatory compounds, but both types of cherries may offer diverse health benefits.”
Nutrition Value of Cherries
According to the USDA, one cup of fresh cherries contains:
- Calories: 95
- Protein: 1.6 grams (g)
- Fat: 0.3 g
- Carbohydrate: 24 g
- Fiber: 3.2 g (making them a good source)
- Sugars: 19.2 g
- Calcium: 20 milligrams (mg)
- Iron: 0.5 mg
- Magnesium: 17 mg
- Potassium: 333 mg
- Vitamin C: 10.5 mg (making them a good source)
Potential Health Benefits of Cherries:
Let’s have a closer look at the numerous benefits of eating cherries:
Fact: Cherries are low in calories and contain vitamins that boost metabolism.
Promote Exercise Recovery:
A review of past studies suggests that cherries can significantly reduce muscle soreness and loss of strength after exercise. The effect appears to be related to the fruit’s antioxidant and anti-inflammatory properties. Exercise-related research has used a diversity of cherry product types and amounts, the quantities of which could be equivalent to anywhere from 50 to 270 cherries per day.
Helps in the reduction of inflammation:
Inflammation is part of the body’s natural response to illness or injury. It can be beneficial in the short term. However, long-term inflammation plays a role in many chronic conditions.
While a diet rich in fruits, vegetables, and fiber often helps reduce inflammation, cherries can be chiefly beneficial.
According to a 2018 review, 11 of 16 human studies on cherries showed that they reduced inflammation.
Cherries are rich in antioxidants and as we know antioxidants fight free radicals that cause the skin to look dull. This will make your skin feel younger and healthier.
Cherries can help remove dark spots on your skin that may occur due to sun damage.
- Just pure a few cherries and mix them with a pinch of turmeric and a teaspoon of honey.
- Apply this paste for 10-15 minutes and then rinse it off.
- It reduces dark spots and improves your skin tone.
Research shows that antioxidants called anthocyanins in cherries can lower blood sugar levels by slowing how sugar is broken down from complex carbohydrates and affecting hormones that help regulate blood sugar and insulin.
Cherries have a lower glycemic index than almost any other fruit. This means they release their sugars slowly, making cherries one of the best fruits for people with diabetes.
A 2012 study in diabetic rats found that cherry extract may be useful for regulating blood sugar levels. Studies have shown that cherries can help control diabetes and reduce complications associated with diabetes.
A 2014 study also found that cherry extract had beneficial effects on diabetic rats.
Promote Memory Function:
The flavonoids and anthocyanins in dark cherries help protect the brain from oxidative damage.
According to research, Oxidative damage can occur in the brain due to aging, environmental stressors like smoking, and chronic medical problems like high blood pressure or diabetes. Filling your menu with vivid fruits and vegetables like cherries can help protect your memory for years to come.
Fact: Cherries contain a hormone called melatonin which facilitates good sleep
Helps to reduce the symptoms of arthritis:
According to reported research, the anti-inflammatory properties of cherries reduce the symptoms of arthritis in women and work to control the symptoms of other forms of arthritis.
As mentioned above, their powerful antioxidant properties have the ability to significantly reduce oxidative stress. Therefore, it will reduce the presence of inflammatory proteins that can exacerbate arthritis symptoms
Aids in weight loss:
In addition to low-glycemic properties, its fiber content aids in weight loss.
The fiber in cruciferous vegetables helps you stay fuller longer, while chili’s naturally low glycemic load prevents significant spikes or drops in blood sugar. This combination is absolutely good for weight maintenance according to a 2015 study.
Attention: Storage and Food Safety Guidelines
- Do not wash cherries until you are ready to eat them. Washing too quickly will spoil the cherries more quickly.
- Do not store cherries in direct sunlight or in a warm place. Instead, store the fresh cherries in the coldest place in the refrigerator where you will store them for several days.
- Watch out for signs of spoilage and discard the rotten cherries before the rest of the batch spoils.
Ways to Eat Cherries
You may want to consider how many cherries you should eat in a day to get the most out of the nutritional value. Our experts recommend a quarter cup of fresh or frozen cherries and a quarter cup of dried cherries.
There are a number of creative cooking methods to enjoy cherries. Add dried cherries to your favorite salad, add fresh cherries to a cheese board, or roast sweet cherries to serve in yogurt. The ways to enjoy cherries are endless, and you can use this popular fruit in any recipe that calls for dried fruit or fresh fruit.
Caution: Side Effects of Eating Cherries
Cherries contain dietary fiber and eating too much of this fruit can cause gastrointestinal problems. Consuming too much can cause gas, bloating, and constipation. They do not contain many vitamins and minerals, so they cannot be substituted for other nutrient-rich foods. Sometimes sensitive people may develop some allergies in consuming this fruit.
Did You Know: Cereals can pose a health risk to dogs. According to the American Kennel Club, while the cherry is safe for dogs to eat, the pits contain cyanide and can be toxic if eaten in large quantities. Cherry pits can also become lodged in a dog’s digestive system and cause intestinal obstruction.
Also, as mentioned earlier, cherry branches and pits can pose a choking hazard to adults and children. Remove stems and pits before giving cherries to children, and if you enjoy cherries regularly.
If you have no particular health concerns, enjoy cherries in moderation in a variety of sweet or savory dishes; or use them strategically to support exercise recovery. If you have health concerns that cherries may help, talk to a professional nutritionist in Lahore about whether cherries are right for your personal health goals.
How many cherries should you eat a day for health benefits?
To reap the benefits of cherries’ nutrient-rich capabilities, you may be wondering how many cherries you should eat in a day. Our experts recommend about one cup of fresh or frozen cherries and one-fourth cup of dried cherries.
Can we eat cherries at night?
Studies with large amounts of melatonin have shown that it can help increase sleep time and overall sleep efficiency. You can also find vitamin A, vitamin C, and magnesium in cherries, making them a good option to add to your diet.
Are cherries good for kidneys?
Cherries have a kidney-friendly nutrient profile. One-half cup (about 9 cherries) contains 50 calories, 13 g carbohydrates, 1.6 g fiber, 170 mg potassium, 16 mg phosphorus, and 0 mg sodium.
Is cherry good for the skin?
Cherries are rich in antioxidants and as we know antioxidants fight the free radicals which make the skin look dull. This makes your skin feel younger and healthier. Cherries can help in removing dark spots from your skin that can appear due to sun damage.