10 Health Benefits Of Cherry
A small fruit with numerous benefits. Yes, cherries: a small, round, soft stone fruit packed with various nutritional values. As we get cherries in different forms as salads, pancakes, ice cream, and more, we are reaping its benefits knowingly or unknowingly. Not just for the sweetness, cherries are great for health benefits too.
The tart and the sweet versions of the cherries help support the proper functioning of different systems in the body. Know the health benefits of the cherries and add them to your diet starting today.
1. Helps Promote Sleep Cycle
We often hear people struggling to get a good night's sleep. When so, having melatonin is suggested as it will help you fall asleep sooner. However, when a fruit can help you have a restful night's sleep, why opt for a supplement?
Yes, cherries along with other foods have melatonin. Studies have found that having cherries helps regulate the sleep-wake cycle, and quality of sleep too. For a maintained sleep cycle, serotonin, melatonin, and tryptophan are essential and they are readily available in cherries. Include cherries in your diet and prevent yourselves from snoozy afternoons.
2. For Heart Health
Cherries are one of the most cherished fruits for its nutritional value. Vitamin C, and anthocyanin contents in cherries help keep a healthy heart. Not just anthocyanin, other polyphenol antioxidants in cherries as flavonols, and catechins protect the heart. They help reduce inflammation and cellular damage, reducing the risk of heart disease and stroke.
Cherries also have the potassium content essential to remove excess sodium from the body to regulate blood pressure. Maintained blood pressure and sugar levels are associated with a healthy heart. Hence, have cherries and your heart will thank you.
3. Reduces Blood Pressure
Keep things in check, add cherries to your diet. With the stressful environment in the present context, individuals have become victims of hypertension. Increased hypertension is a gateway to numerous health hazards. Thus, be smart, and have cherries for healthy living.
Researchers have found that cherries have phenolic acids. These acids are produced by anthocyanin metabolism and have antihypertensive properties. These properties help reduce and prevent blood pressure. Your heart will function adequately when the blood pressure is at par. Hence, add cherries to your diet and lower your blood pressure to prevent yourselves from diseases.
4. Reduces Chronic Inflammation
If you have prolonged inflammation, having cherries will help you reduce it. As per the studies, cherries have the ability to decrease the pro-inflammatory factors and reduce nitrous oxide concentrations drastically. It has also been found that cherry consumption helps reduce the plasma concentration of selective biomarkers known to be associated with inflammatory diseases.
Moreover, cherries have polyphenols that can minimize or prevent inflammation and oxidative stress. Inflammation and oxidative stress are the risk factors leading to different diseases like cancer, high blood pressure, arthritis, diabetes, etc. Therefore, add cherries to your diet and reduce or minimize chronic inflammation.
5. Helps With Arthritis and Gout
Inflammation leads to various diseases and arthritis is one of them. Gout is one of the special forms of arthritis caused by the excessive amount of uric acid in the blood. In order to recover from arthritis and gout, developing an anti-inflammatory agent is essential, and having cherries helps you have that.
As per the studies, consuming cherries daily helps in the reduction of uric acid content in the blood ultimately providing relief from arthritis and gout attacks. Furthermore, cherries have phenolics that help to decrease the formation of decomposition products that lead to gout. Cherries are the saviours; add them to your diet and reduce the effects of arthritis and gout.
6. Lowers Cholesterol
Small things can do wonders and cherries are one of them. Cherries have the ability to control the cholesterol level in human health. An increase in cholesterol levels leads to various health issues. Individuals who include nutritional foods in their diet can combat health issues more easily than those who do not.
Having cherries has been proven to reduce VLDL, the bad cholesterol, and boost the ratio of triglyceride to HDL, the good cholesterol. Having lower cholesterol and maintained blood pressure levels are boon to heart health. Hence, include cherries in your diet and reap the health benefits the fruit offers.
7. Boosts Mood
If you or anyone you know of has mood swings and suffers from mild anxiety, advise them to have cherries. Yes, not just for physical health, cherries also help in improving mental health. Studies have shown that cherries help in the reduction of cortisol levels and ultimately decrease anxiety. Cherries are mood enhancers too.
The high serotonin content in cherries helps reduce stress and improve mood. When stressed, we often opt for sweet candies and bars to improve moods. Now, instead of unhealthy candies, choose cherries, a healthy snack as well as your mood boosters.
8. Aids In Maintaining Weight
When you feel good about the body and the body's serving you well, you have reached the weight maintenance phase. It's reaching to healthy, happy weight. When you are pondering on what to consume to maintain your body weight, make sure to have cherries on the top. Low glycemic index and rich fiber content make cherries an ideal fruit that aids in weight maintenance.
The fiber content in cherries helps you stay full for a longer time. Also, the natural presence of low glycemic properties in cherries prevents any spikes or falls in blood sugar levels. Hence, opt for this natural ideal combination and maintain your weight for a healthier life.
9. Improves Memory
Stress is the reason for a dull memory. The more time we spend being stressed, more the difficulty in creating short-term memories. Hence, if you want to enhance your memory, make sure to include cherries in your diet.
Studies have shown a positive relationship between cherry consumption and improved memory and cognitive functions. Especially in adults with dementia, having cherries has shown a significant improvement. Cherries contain anthocyanins and it is associated with better brain health. Anthocyanins help enhance the thinking process and improve memory too.
10. Reduces Chances of Cancer
There are various cancer-fighting foods and one of them is cherries. A powerhouse of antioxidants, vitamins, and other nutrients, having cherries helps prevent cancer. Cherries have high anthocyanins and melatonin contents that protect against cancer-causing cell damage. Anthocyanins also hinder the growth of cancer cells and their ability to spread and activate signaling leading to the self-destruction of abnormal cells.
Likewise, ellagic acid is also present in cherries and researchers have said that it's the most effective way to prevent cancer.
Nutritional Composition of Cherries
A 100-gram of sweet and raw cherries has numerous nutrients. Few of the nutritional values have been listed below.
- Energy: 63 Kcal
- Carbohydrates: 16 g
- Sugar: 12.8 g
- Protein: 1.06g
- Fiber: 2.1 g
- Vitamin C: 7 mg
- Potassium: 222 mg
- Manganese: 0.07 mg
- Copper: 0.06 mg
- Vitamin K: 2.1 mg
- Vitamin B6: 0.049 mg
- Magnesium: 11 mg
Apart from the mentioned nutritional components, cherries are rich in antioxidants, vitamins, and phytochemical compounds. These nutritions are essential for the human body to function smoothly. So, for a healthier, happier life, adding cherries to your diet will be a wise choice.
20 Incredible Food To Boost Your Eyes Health
Maintaining healthy eyesight is crucial for overall well-being. Eating healthy foods beneficial for eye health can help slow down the natural decline of vision keeping your peepers in good shape for longer. Hence, incorporating the right food for the...
15 Home Remedies To Soothe A Sore Throat
A sore throat can be a real pain, making it difficult to swallow, talk, or even breathe. Many people prefer to turn to natural home remedies to soothe their discomfort. From warm saltwater gargles to herbal teas and honey, there are plenty of simple ...
20 Super Seeds You Must Start Eating Today!
Super seeds like chia, flax, and hemp contain essential nutrients, making them a healthy addition. They enhance your energy levels, aid digestion, and promote heart health. Whether sprinkled on salads, mixed into smoothies, or baked into muffins, sup...
20 Bread Spread That Are Easy And Delicious
Applying versatile toppings to bread slices dates back to ancient civilizations, where olive oil and honey adorned bread. Nowadays, myriad spreads cater to diverse tastes, including butter boards, bacon jam, menemen, and apple butter. The evolution o...