7 Health Benefits of Cherries
Cherries are one of the most beloved fruits and for a good reason. They’re fresh, plentiful, beautiful, and delicious, but, you may be wondering—are cherries that good for you? The answer is yes, Cherries are not only one of the healthiest fruits, but they also rank as one of the most health-protective foods overall. One cup, or about 21 cherries, contains less than 100 calories and 15% of your daily vitamin C needs. But here are seven more reasons why this stone fruit is a nutritional all-star and easy way to eat more cherries year-round.
- Cherries are full of antioxidants.
All cherries are high in antioxidants and anti-inflammatory compounds, which may reduce chronic disease risk including heart disease, cancer, Alzheimer’s, diabetes, and obesity, and promote overall health.
- Protects against diabetes
Cherries rank lower than many fruits on the glycemic index. That means they don’t trigger spikes and crashes in your blood sugar and insulin levels. This makes them both protective against diabetes, and important for managing the condition if you already have it.
- Promotes healthy sleep
Tart cherries particular are one of the few food sources of melatonin, a hormone that helps control your sleep-wake cycles. One study in men and women with insomnia found that compared to a placebo, eight ounces of tart cherry juice in the morning and again one to two hours before bed increased sleep time by an hour and 24 minutes.
- Cherries can provide arthritis relief.
Several studies have suggested that cherry consumption is beneficial for osteoarthritis sufferers. Regularly incorporating cherries or 100% cherry juice into your meal or snack routine may help lessen your joint pain.
- They lower the risk of gout attacks.
This inflammatory arthritis is triggered when a waste product called uric acid crystallizes within the joints, causing excruciating pain and swelling. In one study, gout patients who consumed cherries for just two days (both the fresh fruit, as well as cherry extract and juice) showed a 35% lower risk of gout attacks compared to those who did not eat cherries.
- They curb cholesterol
Research has shown that drinking tart cherry juice can help lower total cholesterol, including the “bad” type, known as LDL. That’s the key because every 1% reduction in cholesterol lowers the risk of heart disease by 2%. And a high LDL is particularly worrisome concerning heart attack risk.
- It reduces post-exercise pain.
In other words, cherries can make that post-HIIT workout soreness less intense. They also protect against cellular wear and tear from exercise and help support muscle recovery. For this reason, tart cherry juice is popular with professional and competitive athletes. But it can help anyone who’s regularly active.
- How to max out the health benefits of cherries
There’s nothing like a bowl of fresh cherries when they’re in season. But that’s not the only way to embrace their nutritional perks. Look for frozen cherries, freeze-dried powders, 100% tart cherry juice, and preservative-free dried cherries.
Cherries are highly nutritious and offer a host of health benefits.
Not only do they contain an array of powerful plant compounds that can help reduce inflammation, but eating them may improve sleep, boost heart health, and speed recovery after exercise.
What’s more, both sweet and tart varieties are delicious and can be used in diverse recipes.Contact Us