Health Benefits of Cherries

Cherries are known for their anti-inflammatory and anti-microbial properties due to the presence of various bioactive compounds. Let us examine the nutritional value of cherries per 100 grams:

Also Read: High Fiber Fruits

Cherries, both sweet and tart, are not only nutritious but also a delightful addition to your diet. Here are some of the key benefits of enjoying these delicious fruits:

Cherries Support Heart Health

One of the benefits of eating cherries is that they help support heart health. They are packed with potassium, which helps lower cholesterol levels and support heart function. This can lower blood pressure and reduce the risk of heart problems.

The antioxidants in cherries also help protect your heart by reducing inflammation and preventing damage to blood vessels. They can even help improve blood flow, making it easier for your heart to pump blood.

Cherries Support Weight Management

Another significant cherry benefit is that it helps in managing weight. It is low in calories, so you can enjoy a satisfying portion without consuming too many calories.

Furthermore, the fibre in cherries helps you feel full for longer, which can prevent overeating and snacking between meals. Moreover, it is also high in water content, which helps keep you hydrated and supports healthy digestion.

Cherry Fruit Benefits in Pregnancy

There are multiple cherry benefits for females during pregnancy. It is packed with potassium, which helps in managing healthy blood pressure and reduces the chances of preeclampsia.

Furthermore, the vitamin C content present in cherries helps in absorbing iron. Furthermore, it is also high in water content, which helps in reducing fatigue during pregnancy.

Cherries Support Kidney Function

Another important benefit of eating cherries is that they help support kidney function. Since cherries are low in oxalates, they prevent the formation of kidney stones. Furthermore, they are low in phosphorus and sodium, which are also essential for better kidney health.

Moreover, cherries are rich in antioxidants, which protect the cells from oxidative damage and prevent urinary tract infections.

Cherries Improve Sleep Quality

It is believed that tart cherries can improve sleep quality because they contain high levels of tryptophan and melatonin. These are amino acids that help regulate the body’s wake and sleep cycles and promote calmness.

Furthermore, tart cherries also contain other essential nutrients such as magnesium, vitamin C and vitamin A, which also help improve sleep quality.

Cherries Improve Brain Health

Cherries also contain anthocyanins, which are known to improve cognitive function and memory. Anthocyanin is a powerful antioxidant that protects brain cells from oxidative damage and reduces the chance of neurodegenerative conditions like Alzheimer's. Furthermore, cherries enhance the production of serotonin, which improves mental health.

Cherries Manage Blood Sugar Level

Another cherries benefit is that it helps in managing blood sugar levels. The fruit is low in glycemic index due to the presence of anthocyanin and fibre content.

The anthocyanins present in cherries help in lowering blood sugar levels in people with type-2 diabetes by reducing insulin resistance.

Furthermore, cherries also contain other essential nutrients, such as fibre and vitamin C, which are required for diabetic people.

Also Read: Is Pineapple Good for Diabetes? Exploring the Effects on Blood Sugar

Cherries Promote Exercise Recovery

Most individuals who work out regularly suggest drinking tart cherry juice after an intense session. This is because it contains various bioactive compounds that can help reduce soreness, muscle pain and loss of strength after a session.

Furthermore, it also contains polyphenol compounds that can reduce inflammation and pain. Moreover, the carbohydrate content helps restore glycogen levels and promotes muscle repair.

Cherries are not just delicious on their own, but they can also be used in a variety of culinary creations. From raw to dried, puree to powder and even in juice form, cherries add a rich flavour and texture to a wide range of dishes. Here are some popular cherry recipes to inspire your culinary creativity:**

Spiced Cherry Chutney

Ingredients

• 3 cups of frozen or fresh pitted tart cherries

• 1 large finely chopped onion

• 1 small chopped green pepper

• ⅓ cup of brown sugar

• ¼ cup of balsamic vinegar

• ¼ teaspoon of ground allspice

• ½ teaspoon of cardamom powder

• 1 ½ teaspoon of grated orange zest

• 2 teaspoons of fresh ginger root

• Salt as required

How to Prepare

• Step 1: In a saucepan, add cherries, onion, green pepper and fresh ginger root.

• Step 2: Add balsamic vinegar, ground allspice, orange zest, cardamom powder and brown sugar.

• Step 3: Mix all the ingredients well and cook it for 45-50 minutes until all vegetables are tender.

• Step 4: Add salt to the mixture. Bring it to a boil.

• Step 5: Stir the mixture occasionally.

• Step 6: Cook the mixture until desired consistency is achieved.

• Step 7: Once it is cooked, switch off the flame and serve it warm.

Cherry Waldorf Salad

Ingredients

• 1 cup of frozen or fresh tart cherries

• ½ cup of toasted slivered almonds

• 2 chopped celery ribs

• 2 large apples

• 2 tablespoons of honey

• ¼ cup of sour cream

• 1 tablespoon of lemon juice

• ½ cup of dried cranberries

• ¼ cup of mayonnaise

• Salt as required

How to Prepare

• Step 1: To prepare a salad, add mayonnaise, sour cream, honey and salt to a bowl.

• Step 2: Whisk all the ingredients well. Add apple cubes and lemon juice and mix it well.

• Step 3: Next, add cherries, almonds, celery and cranberries.

• Step 4: Mix all the ingredients gently.

• Step 5: Refrigerate the salad for about 1 hour and then serve it cold.

The nutritional value of cherries makes them a healthy choice, but it is important to enjoy them in moderation. While cherries offer numerous health benefits, excessive consumption can lead to potential side effects. Here are some of the cherries side effects to be aware of:

Cherries May Cause Allergic Reactions

One of the side effects of cherries is that it may cause allergic reactions in some individuals. The allergic reaction may include swelling, itching, etc.

Cherries May Cause Stomach Disorders

Cherries are believed to be high FODMAP fruit, which is why they may trigger stomach disorders in some individuals, if consumed in excessive quantities. It generally causes nausea, vomiting, cramps and more.

Cherries May Cause Shortness of Breath

Individuals who already have hyperkalemia should avoid consuming cherries, as they contain a good amount of potassium. Excessive consumption of cherries can increase the potassium level in the blood, which leads to shortness of breath and heart palpitations.

Cherries are a healthy fruit packed with essential nutrients. Due to its rich nutritional profile, cherries offer various health benefits to individuals, such as weight management, better cognitive health and more.

Furthermore, its rich texture and taste also make it a suitable ingredient in various dishes. However, while consuming cherries, maintain a quantity, as excessive consumption may cause some side effects.

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Can I drink cherry juice in the morning?

Yes, you can drink cherry juice in the morning. It can provide a boost of antioxidants, vitamins and anti-inflammatory benefits, making it a healthy addition to your morning routine.

What is the shelf life of fresh cherries?

Fresh cherries typically have a shelf life of about 3 to 7 days when stored in the refrigerator. To maximise freshness, store them unwashed in a breathable container.

Are raw cherries safe to eat?

Yes, raw cherries are safe to eat for most people and are actually a healthy snack, rich in antioxidants, fibre and vitamins. However, be sure to remove the pits before eating, as they can be a choking hazard and contain small amounts of cyanogenic compounds, which can be harmful if consumed in large quantities.

Disclaimer: This is a general guide on Health Benefits of Cherries. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. It is advisable to consult a qualified health professional for treatment in severe cases.