Cherry season is back! Although cherries are gorgeous, sweet, plentiful, and fresh, you might wonder if they are genuinely healthy or if the benefits of cherry fruit are great for your health or not.
The answer is absolutely, positively yes!
Cherries rank among the healthiest foods overall and the healthiest fruits. This fruit adorns the verdant woods of rivers and lakes as they bloom in the shadow of dormant volcanoes. They are harvested in Anatolia by the people there and gathered by Andean farmers.
Cherry fruit is an ideal berry. It has a hard pit, firm, juicy flesh, and a sweet-tart flavor.
It’s not surprising that cherries are connected to luck. You can have the best fortune nature offers by simply ordering a bushel of cherries for your family during prime cherry season or visiting an orchard in full bloom.
Festivals are held in honor of the cherry wherever it is grown for this reason. The benefits of cherry fruit are great, it’s nature’s medicine, reducing pain, enhancing vision, and delaying the onset of wrinkles.
Cherries lengthen our lives and fill our souls with delight. For that, we are thankful!
In this article, we have brought to you the wonders of the benefits of cherry fruit, and have gathered 10 reasons why you should eat more cherry fruit this season. Keep on reading!
Table of Contents
Cherry Fruit Benefits: A Healthy Choice
These richly coloured fruits are packed with nutrients whether you prefer them sweet or tart. Cherries are high in fiber, vitamins, minerals, nutrients, and other healthy components while being low in calories.
The vitamins C, A, and K are included. Each fruit with a long stem provides calcium, magnesium, and potassium as well. They also bring choline, an important vitamin, and antioxidants like beta-carotene.
As you can see, cherries have a lot of nutrients, thus they are obviously healthy.
It’s understandable why cherry fruit benefits have a reputation for giving you maximum energy.. But the majority of the research that tries to back up those statements is quite small.
In order to get those beneficial effects, you must eat cherries in large quantities — anything between 45 and 270 cherries every day. That’s shocking, because you can’t normally think of eating that many cherries per day.
You probably won’t consume enough cherries to notice a significant improvement in your general health.
All in all, you can’t deny the benefits of cherry fruit due to its nutrient-rich flesh. Let’s have a look at the nutritional content of cherry fruit:
1 cup of cherry fruit contains:
- Energy 97 kcal
- Carbohydrates 25 g
- Sugar 20 g
- Protein 2 g
- Fiber 3 g
- Vitamin C 11 mg (18% DV)
- Potassium 342 mg (10% DV)
- Manganese 0.1 mg (5% DV)
- Copper 0.1 (5% DV)
- Vitamin K 3.2 mg (4% DV)
- Vitamin B6 0.1 mg (4% DV)
- Magnesium 16.9 (4% DV)
This small fruit deserves its time in the spotlight, so let’s dive right in the benefits of cherry fruit.
1. Promotes a Good Night’s Sleep
Melatonin supplements are widely discussed as a way for people who have trouble falling asleep. They use these supplements ‘hit the hay’ more quickly. Contrary to common assumption, however, we don’t need to require a supplement to enjoy melatonin’s advantages.
The benefits of cherry fruit are apparent from a large quantity of melatonin that it contains.
The eating of sweet cherries has been demonstrated in studies to considerably boost both the quantity and quality of sleep. The modulation of sleep cycles is attributed to the presence of serotonin, melatonin, and tryptophan.
If we talk about black cherries, they contain melatonin nas well as tryptophan. Both of these enzymes are perfect at inducing a good night’s sleep. Have some black cherries before hitting the bed and see yourself in deep and sound sleep.
2. Reduces Effects of Chronic Inflammation
There is nothing new about inflammation, and it affects a lot of people.
Cherries have the power to drastically reduce levels of nitrous oxide and pro-inflammatory substances.
In studies, eight inflammatory disease-related indicators’ plasma concentrations were shown to drop after cherry consumption.
The polyphenols in cherries may reduce or prevent oxidative stress and inflammation, which can be risk factors for conditions like cancer, diabetes, arthritis, and hypertension.
3. Gives Relief from Gout Attacks
Since inflammation is the cause of arthritis, anti-inflammatory drugs are essential for healing.
Gout is a particular type of arthritis that results in flare-ups of joint discomfort. A high level of uric acid in the blood is the cause of the pain. Although the big toe joint experiences this discomfort most frequently, other joints may also experience it.
Cherries’ anti-inflammatory qualities can considerably lessen gout symptoms. Cherry fruit benefits your health by lowering uric acid levels in the blood to regular daily, providing relief from gout attacks.
They have been compared favorably to NSAID controls that treat gout symptoms with ibuprofen and naproxen.
4. Lowers Cholesterol
Cherries have a number of health benefits, one of which is their capacity to reduce cholesterol.
It has been demonstrated that cherries specifically lower bad cholesterol levels and raise triglyceride to HDL (good) cholesterol ratios in people.
Rat and mouse models have been employed to further demonstrate cherry’s beneficial effects on cardiovascular health.
With a high-fat diet, cherry extract reduced liver triglycerides and even stopped mice and rats from developing non-alcoholic fatty liver disease.
5. Reduces Blood Pressure
Eating cherry fruit benefits in lowering your systolic and diastolic blood pressure.
According to research, the phenolic acids created by the anthocyanin metabolism and contained in cherries may help lower and prevent blood pressure by acting as vasorelaxation.
Our blood pressure and cholesterol levels both have a significant impact on the health of our hearts.
Include some sweet cherries in your diet to help keep things under control!
6. Treats Type II Diabetes
For people with type II diabetes, cherries are the perfect supply of carbohydrates. In terms of fruit, cherries have a low glycemic index by nature.
This basically means that when ingested, they do not result in a noticeably high blood sugar surge or insulin response.
Additionally, type II diabetes-related inflammatory indicators, oxidative stress, and hyperglycemia may all be decreased by cherry polyphenols.
In conclusion, the most recent research indicates eating cherries can support good blood sugar regulation!
Read more about eating choices for diabetics.
7. Boosts Mood
Cherries have been linked to better mental health in addition to being wonderful for physical health.
Particularly sweet cherries have been demonstrated to reduce cortisol levels and anxiety. Additionally, they have been linked to a general uplift in mood.
You may be able to improve your mood and lessen mild anxiety by including cherries in your regular diet.
8. Reduces Symptoms of Arthritis
Cherries’ anti-inflammatory qualities, which reduce gout symptoms, also reduce the signs and symptoms of other types of arthritis.
As we already discussed, the presence of these potent antioxidants can greatly lessen oxidative stress. Consequently, it reduces inflammatory proteins, which may help arthritic symptoms.
9. Boosts Memory
Who doesn’t require a memory retention boost?
There is a link between cherry eating and better memory and cognitive performance in dementia-affected adults, according to numerous human research.
Trials on rats and other animal models have also been carried out to better comprehend the relationship between cherries, their nutritional makeup, and memory.
In animal models, anthocyanins could enhance cognition and even fend off Alzheimer’s disease.
Read more about foods to keep dementia at bay, and to fight memory loss.
10. Gives Heart a Healthy Boost with Vitamin C
Sweet cherries are a fantastic source of vitamin C, with just 1 cup having 15% of the DV.
Consuming vitamin C has recently been linked to a lower risk of heart disease and even early death.
In this context, it’s crucial to also emphasize their anthocyanin content. Cherries include anthocyanins that reduce inflammation and lipid peroxidation, both of which lower cardiovascular risk factors.
Cherries are a particularly heart-friendly fruit due to their ability to decrease blood pressure and cholesterol.
5 Ways to Enjoy Cherry Fruit Benefits!
There are numerous ways to incorporate sweet cherries into your diet.
First off, throughout the summer they come as a fantastic fresh snack on their own – just watch out for the pits!
Second, by consuming sweet cherries frozen, dried, or organically preserved, you can benefit from their health advantages beyond the summertime. We advise buying extra sweet cherries in the summer and preserving them for use later in the year.
Third, give sweet cherries a try in desserts, smoothies, oats, baked goods, and baked goods.
Fourth, use your imagination and add sweet cherries to savory dishes like a kale salad.
Lastly, you can use sweet cherries in compotes and sauces.
Bottom Line!
One of the fruits that is thought to provide you the greatest vitality is the cherry. The benefits of cherry may aid in the production of blood cells, which immediately improves circulation and raises our levels of energy.
Therefore, you must take advantage of these delicious season treats while they are still available. You can include half a cup of cherries in each of your regular meals if you are healthy and have no medical conditions.
If you are concerned about adding different fruits to your diet, consult a well-known dietician anywhere near you in Pakistan via Healthwire’s platform.
