Healthbeautyidea.com | Amazing Cherry Health Benefits – Cherries are one of the most delicious and nutritious fruits you can enjoy. They are low in calories, high in fiber, and packed with vitamins, minerals, antioxidants, and anti-inflammatory compounds.
Whether you prefer sweet or tart cherries, eating them regularly can offer you many health benefits, such as improving your sleep quality, reducing your risk of chronic diseases, and enhancing your mood. In this article, you will learn more about the amazing health benefits of cherries and how to incorporate them into your diet.
Behind the seductive red color and cute shape, cherries contain many good health benefits. The nutrients that support the immune system and reduce the risk of cancer are included. Get a cherry is not easy because not a lot sold in the traditional market and modern retail outlets.
It’s just that, if know the benefits of cherries, you might be willing to look it up to get the many benefits of these tiny fruit content. There are various benefits of consuming fruit that has a source of vitamin C and potassium. Here are Cherry health benefits.
Cherry health benefits
Cherries are rich in antioxidants and anti-inflammatory compounds
One of the main reasons why cherries are good for you is that they contain a high amount of plant chemicals called phytonutrients, which have antioxidant and anti-inflammatory properties.
Antioxidants are substances that protect your cells from damage caused by free radicals, which are unstable molecules that can cause oxidative stress and inflammation in your body. Oxidative stress and inflammation are linked to many chronic diseases, such as heart disease, diabetes, cancer, and Alzheimer’s disease.
Some of the most important phytonutrients in cherries are anthocyanins, which are responsible for the red, purple, and blue colors of many fruits and vegetables. Anthocyanins have been shown to reduce inflammation, lower blood pressure, improve blood vessel function, and protect against oxidative stress.
Cherries are also a good source of other antioxidants, such as vitamin C, vitamin A, vitamin E, and carotenoids, which can boost your immune system, skin health, and eye health .
Cherries can boost your exercise recovery and performance
If you are an active person, you may want to add cherries to your post-workout snack or drink. Cherries have been found to help with exercise recovery and performance by reducing muscle soreness, inflammation, and oxidative stress . Cherries can also increase your muscle strength and endurance, as well as prevent muscle damage and fatigue .
One of the ways that cherries can enhance your exercise performance is by increasing the availability of nitric oxide, which is a molecule that dilates your blood vessels and improves blood flow and oxygen delivery to your muscles .
Another way is by providing natural sugars and electrolytes, such as potassium and magnesium, which can replenish your energy and hydration levels after a strenuous workout .
Cherries can improve your sleep quality and mood
Another benefit of cherries is that they can help you sleep better and feel happier. Cherries are one of the few natural sources of melatonin, which is a hormone that regulates your circadian rhythm and sleep-wake cycle .
Melatonin is produced by your pineal gland in response to darkness and helps you fall asleep faster and stay asleep longer. Eating cherries or drinking cherry juice before bedtime can increase your melatonin levels and improve your sleep quality .
Cherries can also boost your mood by increasing the levels of serotonin and tryptophan in your brain. Serotonin is a neurotransmitter that influences your emotions, appetite, and cognition. Tryptophan is an amino acid that is a precursor of serotonin.
Low levels of serotonin and tryptophan are associated with depression, anxiety, and insomnia. Cherries can enhance your serotonin and tryptophan production by providing natural sugars, vitamin C, and anthocyanins, which can stimulate your brain and reduce inflammation .
For those of you who want to enjoy the cherry, many choices of processed, ranging from, ranging from fresh fruit, frozen, or dried. Don’t worry, consuming dried cherries and cherry juice does not alter the antioxidant content.
To keep the quality of cherry, you also need to pay attention to how keep the fruit that included in the kingdom Plantae. Noteworthy is do not choose the small cherry fruit and soft or that have been defective on the surface. It is recommended to store cherries in the refrigerator by wrapping them in plastic or special storage.
How to add cherries to your diet
Cherries are versatile and easy to add to your diet. You can eat them fresh, frozen, dried, or canned, or drink them as juice or tea. You can also use them in various recipes, such as salads, smoothies, pies, cakes, jams, sauces, and syrups.
However, be mindful of the added sugar and calories that may come with some processed cherry products, such as canned cherries, cherry pie filling, and cherry juice concentrate. Choose unsweetened or lightly sweetened versions whenever possible, or make your own at home with fresh or frozen cherries.
Here are some tips on how to enjoy cherries in a healthy way:
- Buy fresh cherries when they are in season, which is usually from May to August in the Northern Hemisphere. Look for firm, plump, and shiny cherries with green stems and no bruises or blemishes. Store them in the refrigerator for up to a week, or freeze them for up to a year.
- If you buy frozen cherries, make sure they are free of added sugar, preservatives, or artificial colors. Frozen cherries can be used in smoothies, baked goods, or sauces without thawing. You can also microwave them for a few seconds to make a warm and juicy topping for yogurt, oatmeal, or ice cream.
- If you buy dried cherries, look for ones that are unsweetened or sweetened with natural sweeteners, such as apple juice or honey. Avoid ones that are coated with sugar, oil, or sulfur dioxide. Dried cherries can be eaten as a snack, mixed with nuts and seeds, or added to granola, cereal, or trail mix.
- If you buy canned cherries, choose ones that are packed in water or juice, not syrup. Drain and rinse them before using them in recipes. You can also make your own canned cherries by boiling fresh or frozen cherries with water, lemon juice, and a small amount of sugar or honey, and then storing them in sterilized jars in the refrigerator or freezer.
- If you buy cherry juice, opt for 100% pure cherry juice, not cherry juice cocktail or blend, which may contain added sugar, water, or other juices. You can also make your own cherry juice by blending fresh or frozen cherries with water and straining the pulp. Drink cherry juice in moderation, as it can be high in calories and natural sugars. Dilute it with water or sparkling water to make it more refreshing and hydrating.
- If you buy cherry tea, look for herbal teas that contain real cherries or cherry extract, not artificial flavors or colors. You can also make your own cherry tea by steeping fresh or dried cherries, or cherry stems, in hot water for a few minutes. Add some honey or lemon juice for extra flavor and health benefits.
FAQ
How many cherries should I eat per day?
There is no official recommendation on how many cherries you should eat per day, but some studies suggest that eating about 45 cherries or drinking about 240 ml (8 oz) of cherry juice per day can provide significant health benefits, such as reducing inflammation, improving sleep quality, and enhancing exercise recovery .
However, this may vary depending on your individual needs, preferences, and tolerance. You can also eat more or less cherries depending on the season, availability, and price.
Are cherries good for weight loss?
Cherries can be a part of a healthy weight loss diet, as they are low in calories, high in fiber, and rich in antioxidants and anti-inflammatory compounds.
Cherries can help you feel full and satisfied, curb your appetite and cravings, and prevent oxidative stress and inflammation that may contribute to weight gain and obesity .
However, cherries alone cannot make you lose weight. You also need to eat a balanced and varied diet, control your portion sizes, and exercise regularly.
Are cherries good for diabetes?
Cherries can be beneficial for people with diabetes, as they have a low glycemic index (GI), which means they do not cause a rapid spike in blood sugar levels after eating them.
Cherries also contain anthocyanins, which can improve insulin sensitivity and glucose metabolism, and reduce the risk of diabetes complications, such as cardiovascular disease and kidney damage .
However, cherries still contain natural sugars, so people with diabetes should monitor their blood sugar levels and limit their intake of cherries and cherry products, especially those that are sweetened or processed.
Are cherries good for your skin?
Cherries can be good for your skin, as they contain vitamin C, vitamin A, carotenoids, and anthocyanins, which can protect your skin from sun damage, aging, and inflammation, and promote collagen synthesis, wound healing, and skin hydration .
Cherries can also help prevent or treat skin conditions, such as acne, eczema, and psoriasis, by reducing inflammation, oxidative stress, and bacterial growth . You can eat cherries or apply them topically as a mask, scrub, or toner to improve your skin health and appearance.
Bottom Line
Cherries are not only delicious, but also nutritious and beneficial for your health and happiness. They are rich in antioxidants and anti-inflammatory compounds that can protect your cells from damage and disease. They can also boost your exercise recovery and performance by increasing blood flow and oxygen delivery to your muscles.
They can also improve your sleep quality and mood by increasing melatonin and serotonin levels in your brain. You can enjoy cherries in various ways, such as fresh, frozen, dried, canned, juiced, or brewed.
However, be mindful of the sugar and calorie content of some cherry products, and eat them in moderation. By adding cherries to your diet, you can reap the health benefits of this wonderful fruit and enhance your well-being.
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