Health Benefits of Cherries
Cherries offer many health benefits including the ability to reduce oxidative stress and inflammation. They can be eaten as a snack or in salads, oatmeal, and yogurt.
Both tart and sweet cherries are rich in anti-inflammatory nutrients. They contain polyphenols, vitamin C and fiber. They initiate a low glycemic response and are perfect for people with diabetes or following a low-glycemic diet.
Antioxidants
Cherries and their juices are a great source of antioxidants, which help to prevent oxidative stress and inflammation. They also contain potassium, which helps to regulate blood pressure.
Cherries, both tart and sweet, have anti-inflammatory properties and may be helpful in reducing the symptoms of gout. They also have the ability to increase melatonin levels and boost serotonin production, helping you sleep better. They may also reduce exercise-induced muscle soreness and pain in people with arthritis, according to a 2018 study.
Lowers Cholesterol
Research suggests that a cup of cherries, whether whole or juiced, helps to reduce blood cholesterol and triglycerides. They contain peroxisome proliferator activators (PPARs) isoforms that help to regulate genes that control fat and glucose metabolism.
Consuming tart cherry concentrate prior to exercise improves endurance, according to some studies. It also decreases oxidative stress, inflammation and improves nocturnal sleep. Cherries contain potassium, which helps to lower high blood pressure. They also contain plant sterols, which lower cholesterol levels.
Lowers Blood Pressure
Cherries have a low glycaemic index and contain a good amount of potassium, which is an essential mineral for healthy blood pressure. They also contain cyanidin, a compound with cancer-prevention abilities.
A study by researchers at Northumbria University found that drinking 60ml of Montmorency tart cherry concentrate, diluted with water, can reduce high blood pressure. Both systolic and diastolic blood pressure fell by seven percent within three hours.
Other research has shown that long-term consumption of cherries significantly lowers systolic blood pressure and increases plasma nitric oxide concentrations, both of which are positive for heart health.
Reduces Inflammation
Cherries contain anti-inflammatory compounds that decrease oxidative stress and inhibit inflammatory pathways. They also reduce uric acid levels, which can cause painful arthritis and gout. A cup of cherries contains a significant amount of potassium, which is vital for your body’s fluid balance and muscle function.
A study found that participants who consumed tart cherry juice or powder improved their endurance during a workout and also reported less muscle soreness afterward. Anthocyanins in cherries have also been shown to reduce cancer cell growth in laboratory tests.
Reduces Gout
Cherries’ anti-inflammatory properties help to diminish gout symptoms by inhibiting the production of uric acid. They also help to protect the eye from macular degeneration and glaucoma, which are caused by free radicals and oxidative stress.
Research shows that those who eat cherries or supplement with cherry extract are 75% less likely to suffer from gout attacks. To reap these benefits, consume a cup of fresh or frozen cherries or drink tart cherry juice that does not contain added sugars or alcohol.
Lowers Blood Sugar
Eating cherries could be helpful for diabetes patients as they have a low glycemic index and help reduce blood sugar levels. They are rich in fibres which slow down the digestion process and also help to bind glucose, according to experts.
However, it is best to eat them raw to get the most benefit. Avoid dried and canned cherries as they contain added sugar. It is also advisable to pair cherries with protein and fat to reduce the effect on blood sugar level.
Boosts Immune System
Research shows that cherry intake reduces markers for oxidative stress and inflammation. It also improves sleep quality and boosts immune system function. People with specific conditions like gout and high blood pressure may find cherries especially helpful.
A study found that drinking a cup of tart cherry juice before bedtime extends a person’s sleeping time by an average of 84 minutes. Cherries are also loaded with potassium, a mineral that helps balance the body’s fluid levels. A single cup provides a good amount of the daily recommended value for potassium.
Helps in Weight Loss
Cherries have very few calories and are a good snack to keep your appetite in check between meals. They also have a low glycemic index, which can aid in weight loss.
They’re also packed with vitamin C, which works to prevent oxidative stress that causes aging and disease. They also contain anthocyanins, plant compounds that fight inflammation.
According to research, eating cherries or drinking tart cherry juice before a workout can help muscles recover faster and reduce post-exercise soreness. This is because cherries contain antioxidants.
