7 health benefits of cherries if eaten regularly

Cherries come in many different colors and flavors. Both sweet and sour cherries contain many vitamins, minerals and plant compounds that have beneficial health effects.

Rich in nutrition

One 154-g cup of seedless sweet cherries provides:

• Drop: 97
• Carbohydrate: 25 g
• Fiber: 3 g
• Daily Value (DV)
  • Vitamin C: 12%
  • Kali: 10%
  • Copper: 10%
  • Mangan: 5%
• Vitamin B6: 0,08 mg
• Vitamin K: 3 mcg

Vitamin C is essential for maintaining the immune system and skin health, while potassium is needed for muscle contraction, nerve function, blood pressure regulation, and kidney function.

Rich in antioxidants and anti-inflammatory compounds

Although the amount and type of beneficial plant compounds vary depending on the variety, all cherries are high in antioxidants and anti-inflammatory compounds. High levels of antioxidants can fight oxidative stress – a condition linked to chronic diseases and premature aging.

Cherries are especially rich in polyphenols. This is a group of plant compounds that help fight cell damage, reduce inflammation, and promote overall health. A diet rich in polyphenols can fight many diseases such as heart disease, diabetes, brain dysfunction, and some cancers.

Enhance recovery after exercise

The anti-inflammatory and antioxidant compounds in cherries may speed recovery after exercise and protect muscle function if consumed in the few days before exercise. Sour cherry juice is also good for people who exercise regularly, recover faster, and experience less muscle damage or pain.

Beneficial for the heart

Increasing consumption of nutritious fruits like cherries can protect the heart. Potassium and polyphenol antioxidants both provide heart health benefits. Potassium has the effect of lowering blood pressure, thereby reducing the risk of heart attack and stroke. Polyphenol antioxidants including anthocyanins, flavonols and catechins help maintain heart health by fighting cell damage and reducing inflammation.

Reduce symptoms of arthritis and gout

Eating cherries can reduce symptoms of arthritis and gout thanks to their anti-inflammatory properties. It inhibits oxidative stress, reduces inflammation by neutralizing inflammatory proteins, thereby reducing symptoms associated with arthritis. Eating cherries or drinking their juice can also reduce uric acid levels in the body, limiting gout flare-ups.

Improve sleep quality

Eating the fruit or drinking tart cherry juice provides plant compounds that help improve sleep quality. Cherries contain small amounts of melatonin which helps regulate the sleep-wake cycle. Anthocyanins promote healthy sleep with increased melatonin levels. People with insomnia can drink a cup (240 ml) of tart cherry juice in the morning and 2 hours before going to bed to increase sleep time.

Easy to add to the diet

Both sweet and tart cherries pair easily with a variety of foods. Dried cherries, cherry powder, and cherry juice are healthy ingredients for many recipes. Here are ways to add cherries to your diet.

• Eat fresh cherries.
• Combine dried cherries with chocolate chips, unsweetened shredded coconut, and salted almonds to make a homemade nut mix.
• Make cherry jam from frozen cherries, tart or sweet cherries and add yogurt, oatmeal, and chia seed pudding.
• Add halved, pitted cherries to the salad.
• Incorporate dried cherries into baked goods for natural sweetness.
• Add a splash of tart cherry juice to sparkling water and top with a slice of lemon.
• Add fresh or cooked cherries to smoothies, ice cream, pies, crumbles and other desserts.
• Make a sauce of diced cherries and fresh herbs, like basil, to serve with savory dishes.