Health Benefits of Cherries, Nutrition Value & Who should Avoid

health benefits of cherry — (source: healthline)

Cherries are mainly known for their delicious taste while having a sweet fragrance. However, not many people are aware of the excellent health benefits of these fruits. Packed with vitamins, minerals, and plant compounds, cherries can help you lead a better and healthier life.

Curious to find out more about the benefits of cherries? This article will give you a comprehensive guide about the same.

What Are the Top Health Benefits of Cherries?

The health benefits of lemons are given below. However, individuals should remember to consume it only in healthy proportions.

1. Rich in Anti-inflammatory Compounds and Antioxidants

Cherries are rich in anti-inflammatory compounds and antioxidants. It can help you release oxidative stress, often linked to premature ageing and chronic diseases. It is packed with polyphenols and potassium. Polyphenol is an antioxidant useful for preventing oxidative damage. It can fight against cellular damage, promote wellbeing and reduce inflammation.

Diet rich in polyphenol can help deal with diabetes and heart diseases. According to research, consuming cherries can be useful for reducing inflammation in 11 out of 16 studies. In addition, about 100 gms of cherries contain 5% of a person’s Daily Value (DV) of potassium.

2. Reduces Post-exercise Muscle Pain

If you are a fitness enthusiast, you must face the challenges of muscle pain after exercising and working out every day. Here, you can consider the benefits of eating cherries. Tart cherries are more than just having a sweet and delicious taste. These are helpful for athletes in muscle recovery, preventing strength loss, and decreasing exercise-induced muscle pain. Particularly, marathon runners and cyclists can benefit from these.

Apart from that, cherries can also enhance your performance while exercising. According to a study, the findings showed that the athletes who consumed powdered tart cherries in portions of 480 mg daily for 10 days before taking part in a marathon were 13% faster than the others. Another study conducted among non-athlete women revealed lesser muscle damage and soreness when they indulged in exercise.

3. Improves Heart’s Health

Protecting heart health has become a mandatory requirement in recent times. Cherries are known for containing nutrients and compounds which can improve heart health. For instance, its polyphenol antioxidant and potassium contents can benefit the heart. About 154 gms of cherries 10% of the DV for potassium.

Furthermore, this fruit helps remove excess sodium from the body and can help you keep up a regular heartbeat. These are packed with flavonols, catechins, and anthocyanins, which can protect your heart against inflammation and cellular damage. In addition, consumption of polyphenols in high amounts is known to reduce the risks of heart diseases.

4. Enhances Sleep Quality

In this busy lifestyle, you must recognise the importance of good sleep at night. Cherries come with plant compounds in high concentrations. Moreover, it contains melatonin, which can contribute to regulating your sleep-wake cycle. A study reveals that regular consumption of melatonin enhances the quality and duration of sleep.

There has not been any research to prove that eating fresh cherries before sleep can be useful. However, researchers have suggested that eating 100 tart cherries a day or drinking a concentrated cherry juice can fight insomnia.

5. Helps to Recover from Arthritis and Gouts

The anti-inflammatory effects of cherries often improve health conditions and quality of life by getting rid of arthritis and gouts among individuals. A build-up of uric acid can cause these conditions in your body, resulting in swelling, inflammation, and pain in the joints.

Cherries help inhibit oxidative stress and reduce inflammation by suppressing inflammatory proteins. These can be beneficial for reducing the chances of getting arthritis or gouts. For example, a study revealed that women who consumed about 280 gms of sweet cherries daily had lower inflammatory marker C-reactive protein (CRP) levels and reduced uric acid levels.

6. Reduces Hypertension

Cherries are a good source of potassium, which helps to flush the excess sodium from our body. This helps to regulate hypertension in our body, which automatically controls our blood pressure.

7. Promotes Weight Loss

Cherries are very low in calorie content, and if you consume one cup of it, it will give you around less than 100 calories. Also, there is enough vitamin content that strengthens your metabolism, and also the water content flushes excess toxins from the body. All these acts in unison, to promote weight loss.

8. Abates Insomnia

Cherry is a reliable source of melatonin, which promotes good sleep. So, to relieve insomnia, consuming cherries can be fruitful.

9. Maintains pH Balance

Cherries are alkaline; so whenever there is a rise in acid content within the body, cherry helps to regulate it. This helps to keep your stomach healthy by reducing the chances of acidity or indigestion.

10. Helps to Look Good

There is a huge quantity of Vitamin B and Vitamin C in cherries. This content promotes healthy hair. Additionally, these juicy fruits are also beneficial to promote healthy skin, and bring the natural glow of the skin.

What Are the Nutritional Values of Cherries?

As discussed already, there are multiple nutritional values of cherries. These are rich in a high fibre, vitamin, and mineral contents, making them extremely nutritious for the consumers. For example, the following nutritional contents are seen in 154 gms of raw cherries.

Nutritional Content	Values
Calorie	97
Carbs	25 gms
Protein	2 gms
Vitamin C	18% DV
Potassium	10% DV
Manganese	5% DV
Copper	5% DV
Fibre	3 gms

Thus, cherries can provide significant nutritional value for your health conditions. For instance, it is rich in vitamin C, which can help strengthen your immunity and improve your skin health. On the other hand, potassium contributes to muscle contraction, blood pressure regulation, nerve function, etc.

How to Include Cherries in Your Daily Diet?

cherry in daily diet — (source: economictimes)

Now that you know the advantages of eating cherry, you must be wondering about the best ways to integrate the fruit into your daily diet. One of the best parts of eating cherries is its easy integration into my daily diet. The following methods can be useful.

Raw cherries: This is the easiest and fastest way of having a diet rich in cherries. You can consume raw cherries about twice daily.
Cherry juice: Drinking a small glass of cherry juice can help you improve your health conditions. According to clinical researchers, consuming 8 ounces of tart cherry juice daily can be useful. It should be 100% natural without any added sugar.
Fruit salad: Often, fruit salads can be a delicious dish with added health benefits. You can chop cherries into small pieces and mix them with other fruits. You can add some honey, lemon zest and orange juice to enhance the flavours.
Pancake or muffins: If you are a baker, adding cherries to muffins or pancakes can help. These are tasty food items, and cherries are likely to enhance the flavours. Cut cherries into small pieces and add the pieces to the batter of muffins or pancakes while preparing them.

What Are the Risks of Overeating Cherries?

While consuming cherries has multiple benefits and uses, individuals need to keep the quantity in mind. In addition, they must not overeat this fruit, as it might result in the following side effects.

Gastrointestinal problems: One of the major issues with overeating cherries is the problem of digestion. If you have a sensitive stomach, you should strictly limit your daily consumption of this fruit. Overeating cherries can cause diarrhoea, gas, or bloating. It can also cause major cramps in the stomach.
Allergies and side effects: As discussed already, cherries are packed with vast nutritional contents. Overeating cherries means an overdose of these nutrients, which can result in causing allergies if you are sensitive to any of these contents.
High sugar content: Cherries taste extremely sweet, which means the sugar content is high. In Particular, a cup of dried cherries contains about 30 gms of sugar. Therefore, overeating dried cherries can harm your health, resulting in obesity and high blood pressure.

Who Should Avoid Eating Cherries?

As discussed in the above section, people with a sensitive digestive system should avoid eating cherries. This is because cherries can cause gastrointestinal problems. Moreover, if you are sensitive to sweet and sugar contents, which might trigger some illnesses, you should avoid consuming cherries regularly.

Thus, as this article pointed out, cherries have multiple benefits. These fruits are both healthy and tasty. In addition, they are rich in nutritional value and can easily be integrated into your daily diet. However, you should make sure that you maintain the right quantity to avoid overeating cherries and subsequently facing the side effects.

Frequently Asked Questions

All

Do cherries help you lose belly fat?

There has not been much clinical research to prove that cherries can reduce belly fat. However, it is proven that cherries can reduce overall body weight.

Are cherries good for hair?

Cherries are rich in Vitamin C, which strengthens the hair follicles. As a result, hair fall reduces largely as breakage from the roots diminishes.