Looking for a natural way to fight inflammation and boost your recovery? The benefits of cherries have made them a favorite among athletes and health enthusiasts alike.. In this guide, we’ll break down why cherries deserve a permanent spot in your kitchen.
Nutritional value of cherries
A 100g serving of fresh sweet cherries provides approximately 63 calories, 16g of carbohydrates, 12.8g of sugar, 2.1g of fiber, and 1.1g of protein. They are low in fat ((0.2g)) and provide essential nutrients, including potassium (approx. 222mg), Vitamin C, and antioxidants, with sour cherries having fewer calories (50 kcal) and sugar.
Key Nutritional Breakdown (per 100g raw sweet cherries):
Calories: 55–63 kcal
Water:Â ~80-82%
Carbohydrates: 13–16g
Sugars:Â 12.8g
Fiber: 1.6–2.1g
Protein:Â ~1g
Fat:Â ~0.2g
Vitamins and Minerals:
Potassium: 173–260mg (approx. 5-6% of daily value)
Vitamin C:Â ~7mg
Iron:Â 0.36mg
Calcium: 13–16mg
Benefits of cherries
1.Reduce inflammation
Cherries reduce inflammation, as cherries have been found to be beneficial in inflammatory conditions such as arthritis because they contain some antioxidants known as anthocyanins and cyanides.
2.Reduce blood pressure
One of the benefits of cherries is that it reduces blood pressure, so it was found that cherry juice may help lower blood pressure because it contains a polyphenol compound.
3.Help sleep
Cherries improve sleep, cherries contain high concentrations of some chemicals that regulate sleep cycles such as the hormone melatonin (english: Melatonin), and some research has found that sour cherry juice helps improve sleep in terms of quality and duration, and may also be useful for people suffering from insomnia.
4.Patients with gout
Cherries may contribute to alleviating the symptoms of gout (English: Gout), as the association of cherries and the presence of the benefits of cherries have been proven to reduce the risk of gout attacks, in addition to that drinking cherry juice reduces uric acid levels in the blood.
5.Reduce fat
Many wonder if cherries gain weight, but cherries can be used to reduce body fat, sour cherries contain anthocyanins, a type of antioxidant that works to reduce belly fat.
One of the benefits of green cherries is that sour cherries help reduce overall fat levels in the body, and one of the benefits of cherries is that they can help reduce the risk of diseases associated with a high-fat diet.
6.Diabetes
Cherries can protect against diabetes, cherries are fruits with a low glycemic index, meaning that they lead to a slight change in blood sugar levels and insulin levels, making them prevent diabetes.
Contrary to questions about whether cherries raise sugar, cherries do not raise sugar significantly but are a fruit that keeps blood sugar levels regular.
7.Bones
Cherries may help relieve arthritis, it is recommended to add cherry or cherry juice to diets or as separate snacks to the diet because of its benefits in relieving joint pain. It was found that one of the benefits of cherries is that it can be useful in cases of osteoporosis.
8.Blood
Cherries contain copper, which contributes to building collagen, which enhances its role in maintaining the strength of blood vessels, moreover, cherries contain vitamin A, which contributes to building the hemoglobin protein found in red blood cells responsible for transporting oxygen into the blood, in addition to its role in building red blood cells and maintaining their structure.
The benefits of dried cherries
Dried cherries are characterized by a concentrated dark red color and a pungent and sweet taste at the same time, which makes it a distinctive addition to diets, and dried cherries are characterized by their high nutritional value and multiple benefits.
A quarter cup of dried cherries contains at least 133 calories, which is equivalent to a quarter to a third of the daily need of calories that a person needs from fruit sources, in addition to a group of vitamins and minerals capable of promoting the health of the body.
The benefits of dried cherries are not much different from the benefits of fresh cherries and are no less important, as dried cherries are characterized by the concentration of some chemical plant compounds, such as antioxidants, which makes it a natural antidote that helps prevent many common diseases similar to fresh cherries despite the process of drying cherries.
The benefits of dried cherries and the diseases from which they are protected include:
1.Infections, such as arthritis, due to dried cherries containing natural antioxidants and copper, which prevent an overresponsive immune system, reduce pain and tissue damage.
2.Cancer, where the antioxidants in dried cherries help prevent the formation of free radicals associated with damage to genetic material inside cells, and stimulate their transformation into cancer cells.
3.Heart disease, due to dried cherries containing flavonoids, which inhibit angiotensin-converting enzyme, which reduces stress on the arteries, and reduces the risk of heart disease.
4.Flavonoids also mitigate diabetes risk factors, such as oxidative stress and blood lipid levels.
read more about benefits of pomegranate .