Health Benefits of Cherries
By Madhusudhan Tammisetti
Sweet cherries are a frequent flyer in occasional summer fruit salads and beach coolers, and they're packed with vitamins and minerals and can be eaten all year round. One cup of cherries contains 15 percent of your daily requirement of Vitamin C and less than 100 calories.
Listed below are some of the reasons for you to eat cherries all year round.
Cherries Contain Antioxidants and Anti-Inflammatory Compounds
Though the type and the amount can vary, all cherries are a powerhouse of antioxidants and anti-inflammatory compounds. The high antioxidant content helps fight oxidative stress, a condition linked to premature aging and multiple chronic diseases.
Cherries are high in polyphenols, a large family of naturally occurring plant compounds that can help promote overall health, fight cellular damage, and reduce inflammation.
Polyphenol-rich diets may help protect against various chronic conditions, including certain cancers, mental decline, heart disease, and diabetes.
Cherries also contain carotenoid pigments, such as beta-carotene that are rich in anti-inflammatory and antioxidant properties.
May Benefit Heart Health
An increase in the intake of nutrient-rich fruits such as cherries may help protect your heart. Several studies indicate diets rich in fruits may help reduce the risk of heart disease. As cherries are rich in nutrients and compounds, such as potassium and polyphenol antioxidants, they can help promote heart health.
One cup (154 grams) of sweet cherries can provide 10 percent of the daily value for potassium, a mineral that is essential to keep your heart healthy. Potassium removes excess sodium in your body. It controls blood pressure and maintains a regular heartbeat. The higher the intake of potassium, the lesser the chances of getting a heart attack.
Cherries contain powerful polyphenol antioxidants, such as flavonols, catechins, and anthocyanins. They keep your heart healthy by reducing inflammation and protecting it against cellular damage.
A study conducted on 84,158 people shows that if you consume more polyphenols in your diet, particularly flavonols, catechins, and anthocyanins, there's a significant decrease in the risk of getting heart disease over five years.
Can Boost Exercise Recovery
Cherries' antioxidant and anti-inflammatory properties may reduce exercise-induced muscle pain, inflammation, and damage. Though both tart cherries and sweet cherries aid athletes, tart cherries were more effective in boosting athletes performance.
Tart cherry juice may accelerate muscle recovery, prevent strength loss, and reduce exercise-induced muscle pain in elite athletes, such as marathon runners and cyclists. These findings are bases on concentrated cherry juice and powder.
Cherries are highly nutritious and can offer a wide range of health benefits. They contain a variety of potent organic compounds that can reduce inflammation. Eating them may help boost your heart health, improve sleep, and recover fast from exercise.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Savannah, Ga.