Posted on Jan 30, 2020, 4 p.m.
Cherries are full of essential vitamins and nutrients that carry a variety of health benefits. They are available in different varieties ranging from sweet to tart to suit your preference to contribute to overall good health.
One cup of raw pitted cherries provides 97 calories, 1.63 grams of protein, 3.23 grams of fiber, 24.7 grams of carbohydrates, 18% of the daily recommended value for vitamin C, 5% of the recommendation for manganese, and 10% of the DRV for potassium according to the US Department of Agriculture.
Each of the nutrients in cherries carry their own benefits such as vitamin C playing a role in maintaining proper function of the immune system as well as promoting healthy skin; and the fiber content will help to keep the digestive system in shape by providing fuel for the gut bacteria while promoting bowel regularity. A study published in the journal Advances in Nutrition suggests that potassium is required for nerve function, blood regulation, and muscle contraction.
Fruit was found to have a protective role against cardiovascular disease in a study published in the journal Nutrients; in this study cherries were found to play a beneficial role in improving myocardial infarction or heart attack.
Cherries contain a high concentration of plant compounds that are responsible for their health benefits such as the antioxidant content that can help to fight oxidative stress which is linked to chronic diseases such as cancer. A study published in Nutrients found consuming cherries reduced biomarkers of oxidative stress and also reduced systemic inflammation.
Cherries are also good sources of polyphenols that have been shown to help fight cellular damage, reduce inflammation, improve overall health, and protect from a variety of chronic diseases including heart disease, diabetes, mental decline and certain cancers.
The antioxidant and anti-inflammatory content can also help to relieve exercise induced muscle pain, damage and inflammation to accelerate muscle recovery and prevent strength loss in athletes, cyclists, and runners.
Those with gout and arthritis may benefit from the anti-inflammatory compounds within cherries; according to a study published in the Journal of Nutrition two servings of sweet cherries after a night of fasting was found to lower levels of inflammatory markers and significantly reduced uric acid levels five hours after consumption.
Another study published in the European Journal of Nutrition found that those who drank tart cherry juice concentrate for a week experience significant increases in their melatonin levels, and improved sleep quality as well as duration.
Cherries are fairly easy to integrate into your diet, the range of taste combined with size means that they can easily be enjoyed many ways as a stand alone snack or as an ingredient in a variety of recipes for pies, salads, salsa, smoothies, and more to benefit a boost to your overall health.
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This article is not intended to provide medical diagnosis, advice, treatment, or endorsement.