{"id":8991,"date":"2023-12-21T13:02:52","date_gmt":"2023-12-21T13:02:52","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8991"},"modified":"2023-12-21T13:03:06","modified_gmt":"2023-12-21T13:03:06","slug":"7-impressive-health-benefits-of-cherries","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/7-impressive-health-benefits-of-cherries\/","title":{"rendered":"7 Impressive Health Benefits of Cherries"},"content":{"rendered":"\n<p>Cherries are one of the most beloved fruits, and for good reason.<\/p>\n\n\n\n<p>They\u2019re not only delicious but also pack vitamins, minerals, and plant compounds with powerful health effects.<\/p>\n\n\n\n<p>Here are 7 impressive health benefits of cherries.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/images-prod.healthline.com\/hlcmsresource\/images\/AN_images\/cherries-benefits-1296x728-feature.jpg?w=1155&amp;h=1528\" alt=\"\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">1. Packed with nutrients<\/h2>\n\n\n\n<p>Cherries are small stone fruits that come in a variety of colors and flavors. There are two major categories \u2014 tart and sweet cherries, or&nbsp;<em>Prunus cerasus<\/em>&nbsp;L. and&nbsp;<em>Prunus avium<\/em>&nbsp;L., respectively.<\/p>\n\n\n\n<p>Their colors can vary from yellow to deep blackish-red.<\/p>\n\n\n\n<p>All varieties are highly nutritious and packed with\u00a0fiber, vitamins, and minerals.<\/p>\n\n\n\n<p>One cup (154 grams) of sweet, raw, pitted cherries provides.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Calories:<\/strong>&nbsp;97<\/li><li><strong>Protein:<\/strong>&nbsp;2 grams<\/li><li><strong>Carbs:<\/strong>&nbsp;25 grams<\/li><li><strong>Fiber:&nbsp;<\/strong>3 grams<\/li><li><strong>Vitamin C:<\/strong>&nbsp;18% of the Daily Value (DV)<\/li><li><strong>Potassium:<\/strong>&nbsp;10% of the DV<\/li><li><strong>Copper:<\/strong>&nbsp;5% of the DV<\/li><li><strong>Manganese:<\/strong>&nbsp;5% of the DV<\/li><\/ul>\n\n\n\n<p>These nutrients, particularly fiber, vitamin C, and potassium, benefit health in many ways.<\/p>\n\n\n\n<p>Vitamin C is essential for maintaining your immune system and skin health while\u00a0potassium\u00a0is needed for muscle contraction, nerve function, blood pressure regulation, and many other critical bodily processes .<\/p>\n\n\n\n<p>Cherries are also a good source of fiber, which helps keep your digestive system healthy by fueling beneficial gut bacteria and promoting bowel regularity.<\/p>\n\n\n\n<p>Plus, they provide B vitamins, manganese, copper, magnesium, and vitamin K.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Cherries are a good source of vitamin C, potassium, fiber, and other nutrients that your body needs to function optimally.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">2. Rich in antioxidants and anti-inflammatory compounds<\/h2>\n\n\n\n<p>The high concentration of plant compounds in cherries may be responsible for this fruit\u2019s many health benefits.<\/p>\n\n\n\n<p>Though the amount and type can vary depending on the variety, all cherries are packed with\u00a0antioxidants\u00a0and anti-inflammatory compounds.<\/p>\n\n\n\n<p>This high antioxidant content may help combat oxidative stress, a condition that is linked to multiple chronic diseases and premature aging.<\/p>\n\n\n\n<p>In fact, one review found that eating cherries effectively reduced inflammation in 11 out of 16 studies and markers of oxidative stress in 8 out of 10 studies.<\/p>\n\n\n\n<p>Cherries are especially high in polyphenols, a large group of plant chemicals that help fight cellular damage, reduce inflammation, and promote overall health.<\/p>\n\n\n\n<p>In fact, polyphenol-rich diets may protect against many chronic conditions, including heart disease,\u00a0diabetes, mental decline, and certain cancers.<\/p>\n\n\n\n<p>These stone fruits also contain carotenoid pigments like beta-carotene and vitamin C, both of which have anti-inflammatory and antioxidant properties as well .<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong>All cherries are high in antioxidants and anti-inflammatory compounds, which may reduce chronic disease risk and promote overall health.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">3. Can boost exercise recovery<\/h2>\n\n\n\n<p>Research shows that the anti-inflammatory and antioxidant compounds in cherries may help relieve exercise-induced muscle pain, damage, and inflammation .<\/p>\n\n\n\n<p>Tart cherries and their juice seem to be more effective than sweet varieties, though both may aid athletes.<\/p>\n\n\n\n<p>Tart cherry juice\u00a0and concentrate have been found to accelerate muscle recovery, decrease exercise-induced muscle pain, and prevent strength loss in elite athletes, such as cyclists and marathon runners .<\/p>\n\n\n\n<p>Additionally, some evidence suggests that cherry products may enhance\u00a0exercise performance.<\/p>\n\n\n\n<p>A study in 27 endurance runners demonstrated that those who consumed 480 mg of powdered tart cherries daily for 10 days before a half-marathon averaged 13% faster race times and experienced less muscle soreness than a placebo group .<\/p>\n\n\n\n<p>Though most studies exploring the links between cherries and exercise involve trained athletes, tart cherry juice may benefit non-athletes as well.<\/p>\n\n\n\n<p>A study in 20 active women noted that those who drank 2 ounces (60 ml) of tart cherry juice twice daily for 8 days recovered quicker and had less muscle damage and soreness after completing repeated sprint exercises, compared to the placebo group .<\/p>\n\n\n\n<p>Though promising, these findings are related to concentrated cherry products, such as juice and powder. It\u2019s unclear how many fresh cherries you would need to eat to produce similar results.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Consuming cherries, especially tart cherry products like juice and powder, may improve athletic performance and reduce exercise-induced muscle damage and soreness.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">4. May benefit heart health<\/h2>\n\n\n\n<p>Increasing your intake of nutrient-dense fruits like cherries is a tasty way to\u00a0protect your heart.<\/p>\n\n\n\n<p>Many studies show that diets rich in fruits are associated with a reduced risk of heart disease .<\/p>\n\n\n\n<p>Cherries are particularly beneficial in this regard, as they\u2019re rich in nutrients and compounds that are known to promote heart health, including potassium and polyphenol antioxidants.<\/p>\n\n\n\n<p>Just 1 cup (154 grams) of pitted, sweet cherries provides 10% of the DV for potassium, a mineral that is essential for keeping your heart healthy.<\/p>\n\n\n\n<p>It\u2019s needed to maintain a regular heartbeat and helps remove excess\u00a0sodium\u00a0from your body, regulating your blood pressure .<\/p>\n\n\n\n<p>This is why higher intakes of potassium have been associated with a reduced risk of heart disease and stroke .<\/p>\n\n\n\n<p>What\u2019s more, cherries are rich in powerful polyphenol antioxidants, including anthocyanins, flavonols, and catechins, which may help keep your heart healthy by protecting against cellular damage and reducing inflammation.<\/p>\n\n\n\n<p>In fact, a study in 84,158 people found that higher intakes of polyphenols \u2014 especially anthocyanins, flavonols, and catechins \u2014 were associated with a significantly decreased risk of heart disease over 5 years .<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong>Cherries are packed with potassium and polyphenol antioxidants, which have powerful heart-protective properties.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">5. May improve symptoms of arthritis and gout<\/h2>\n\n\n\n<p>Due to their potent anti-inflammatory effects, cherries may reduce symptoms of\u00a0arthritis\u00a0and gout, a type of arthritis caused by a buildup of uric acid that can lead to extreme swelling, inflammation, and pain in your joints.<\/p>\n\n\n\n<p>Many studies show that cherries help inhibit oxidative stress and decrease inflammation by suppressing inflammatory proteins, which can help reduce symptoms related to arthritis.<\/p>\n\n\n\n<p>Plus, they can decrease uric acid levels in your body, making them especially beneficial for those with\u00a0gout.<\/p>\n\n\n\n<p>A study in 10 women found that eating 2 servings (10 ounces or 280 grams) of sweet cherries after an overnight fast lowered levels of the inflammatory marker C-reactive protein (CRP) and significantly reduced uric acid levels 5 hours after consumption.<\/p>\n\n\n\n<p>Another study in 633 people with gout demonstrated that those who ate fresh cherries over 2 days had 35% fewer gout attacks than those who did not consume the fruit.<\/p>\n\n\n\n<p>Additionally, the study revealed that when cherry intake was combined with the gout medication allopurinol, gout attacks were 75% less likely than during periods when neither cherries or allopurinol were consumed.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Research indicates that the powerful anti-inflammatory properties of cherries may benefit those with arthritis and gout.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">6. May improve sleep quality<\/h2>\n\n\n\n<p>Eating cherries or drinking tart cherry juice may help\u00a0improve your sleep quality.<\/p>\n\n\n\n<p>These sleep-promoting benefits may be attributed to the fruit\u2019s high concentration of plant compounds. Additionally, cherries contain melatonin, a substance that helps regulate your sleep-wake cycle.<\/p>\n\n\n\n<p>A study in 20 people showed that those who drank tart cherry juice concentrate for 7 days experienced significant increases in\u00a0melatonin\u00a0levels, sleep duration, and sleep quality, compared to a placebo .<\/p>\n\n\n\n<p>Similarly, a 2-week study in older adults with insomnia found that drinking 1 cup (240 ml) of tart cherry juice before bed increased sleep time by 84 minutes.<\/p>\n\n\n\n<p>However, these studies use concentrated cherry products. It\u2019s unclear whether eating fresh cherries before bed would have the same effect.<\/p>\n\n\n\n<p>Ultimately, more studies are needed to better understand how consuming cherries and cherry products may benefit sleep.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Cherries contain anti-inflammatory compounds and melatonin, which may help improve sleep quality in some people.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">7. Easy to add to your diet<\/h2>\n\n\n\n<p>Cherries are versatile and incredibly delicious.<\/p>\n\n\n\n<p>Both sweet and tart varieties pair well with many foods. Plus, related products, such as dried cherries, cherry powder, and cherry juice, make interesting additions to many recipes.<\/p>\n\n\n\n<p>Here are some ways to incorporate cherries into your diet:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Enjoy them fresh as a sweet snack.<\/li><li>Pair dried cherries with\u00a0dark chocolate\u00a0chips, unsweetened coconut flakes, and salted almonds for a delicious homemade trail mix.<\/li><li>Make a cherry compote out of frozen tart or sweet cherries and spoon on yogurt,\u00a0oatmeal, or chia pudding.<\/li><li>Add halved, pitted cherries to a fruit salad.<\/li><li>Incorporate dried cherries into baked goods for a kick of natural sweetness.<\/li><li>Add a bit of tart cherry juice to sparkling water and top with a lemon wedge for a fun mocktail.<\/li><li>Add fresh or cooked cherries to ice cream, pies, crumbles, and other desserts.<\/li><li>Make a homemade cherry barbecue sauce to use with meat or poultry dishes.<\/li><li>Whip up a cherry salsa with diced cherries and fresh herbs like basil to serve alongside savory meals.<\/li><li>Add frozen cherries to your favorite smoothie.<\/li><\/ul>\n\n\n\n<p>The possibilities for using cherries in your kitchen are endless, so don\u2019t be afraid to experiment.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong> <\/strong>Cherries can be used in many ways in both sweet and savory recipes.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">The bottom line<\/h2>\n\n\n\n<p>Cherries are highly nutritious and offer a host of health benefits.<\/p>\n\n\n\n<p>Not only do they contain an array of powerful plant compounds that can\u00a0help reduce inflammation, but eating them may improve sleep, boost heart health, and speed recovery after exercise.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cherries are one of the most beloved fruits, and for good reason. They\u2019re not only delicious but also pack vitamins, 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