Cherries are delicious fruit often enjoyed for their sweet and tart flavor. They are a member of the stone fruit family, which also includes plums, apricots, and peaches. They can be eaten fresh, or used in recipes such as pies, jams, and liquors.
They are not only a delicious fruit, but also offer a range of health benefits. Cherries are a good source of fiber, potassium, and vitamin C. They also contain antioxidants that can help protect the body against many diseases.
What is the Nutrition in Cherries?
Cherries are one of the many low-calorie fruits having goodness of many important nutrients which are listed below. Vitamin C, vitamin A, vitamin K, carotenoids, melatonin, fiber, anthocyanins, quercetin, hydroxycinnamates, and potassium.
The nutrient value in 100 grams of cherries according to USDA -
Calories: 63
Carbohydrate: 16 g
Protein: 1.06 g
Sugar: 8 g
Dietary fiber: 1.6 g
Sodium: 3 mg
Potassium: 173 mg
Vitamin C: 7 mg
Fat: 0.2 g
What are the benefits of cherries?
Good source of antioxidants
Antioxidants are important for overall health, as they help in protecting the body against cell damage. The antioxidants in cherries may reduce the risk of some chronic diseases such as heart disease and cancer.
Improve sleep quality
If you have trouble sleeping, eating a few cherries before bed may help. Cherries contain a compound called melatonin, which is known to promote sleep.
Help in reducing inflammation
Chronic inflammation can lead to a range of serious health problems, such as heart disease, diabetes, and arthritis. The antioxidants in cherries can help in reducing inflammation and protect against harmful conditions.
A research review concluded that consuming sweet and tart cherries promote health by preventing inflammation and oxidative stress because of having high amounts of polyphenols and vitamin C.
Boost brain health
The antioxidants in cherries may help in protecting the brain against age-related damage. Eating cherries has been linked to a reduced risk of cognitive decline and Alzheimer's disease.
Control high blood pressure
High blood pressure is a significant risk factor for heart disease. The antioxidants in cherries may lower blood pressure and reduce the risk of heart disease.
Weight loss
If you are on your weight loss journey you should include this superfood in your diet. Cherries have low calories, high fiber and water content and they are rich in antioxidants! This means it extracts all the impurities from your body and has a great impact on metabolism. They can help you lose some weight!
What do cherries do for your body?
Cherries are considered a superfood because of their multiple health benefits. From maintaining heart health to having the quality of inhibiting cancer cell growth, cherries are a good source of food for your body. So, here are some interesting facts about what cherries can do for your body -
Cherries are loaded with antioxidants, some of which are anthocyanins, flavonoids, and phenolic acids, and these antioxidants can inhibit cancer cell growth in certain parts of the body.
Cherries have a good amount of anthocyanin antioxidant which is associated with cognitive function. This means it can boost and enhance your memory.
Cherries can save you from having type 2 diabetes. They have a good amount of fiber and low glycemic levels because cherries may help in maintaining blood glucose levels. If you include cherries in your meals daily the risk of getting type 2 diabetes reduces.
The most amazing thing about cherry is it can make your skin glow because of having a good amount of vitamin c and other rich antioxidants. They have anti-aging properties which can make your skin look flawless by removing impurities from your body.
What are the side effects of cherries?
They have no harmful side effects unless you are allergic to cherries. Symptoms of allergic reactions to cherries include itching in the mouth and lips, and swelling of the mouth. Eating an excessive amount of cherries can also cause nausea, diarrhea, blotting, and cramps because they have a high amount of fiber.
Who should not eat cherries?
They are one of the superfoods but they can be harmful to some groups of people, especially people with sugar problems. Cherries have natural sugars and because of that diabetic patients should avoid consuming an excessive amount of cherries on a regular basis. People having stomach problems should not eat cherries on a regular basis because they may be sensitive to some components present in cherries.
How many cherries a day should you eat?
You must include cherries in your food regularly to get all the amazing health benefits. Consuming one to two cups of cherries is a good amount to keep the balance. But there is no such limit unless you don't have to check up on your sugar. However, many studies around the benefits of cherry consumption suggest that 45-270 cherries per day might be considered a high dose.
What is the best time to eat cherries?
Research suggests that eating cherries before going to bed is the best time to consume them because they are a natural source of melatonin hormone. It is known as a sleep hormone. Montmorency cherries are rich in melatonin hormone which are little different from other groups of cherries. Eat your cherries half an hour before to reap all their incredible benefits.
