When you’re craving a healthy summer snack, you’ll be hard-pressed to find a more enjoyable or delicious option than cherries. These juicy little fruits pack a big punch of nutrients and are loved by many. According to data from the Agricultural Marketing Resource CenterAmericans eat an average of 2.2 pounds of cherries per year. But are cherries healthy? To find out, we spoke with registered dietitians who weigh in on the potential health benefits of cherries and why you should consider adding them to your diet.
In this article, we’ll explore eight amazing health benefits of cherries, revealing why these fruits deserve a spot on your weekly menu. From reducing the risk of chronic disease to aiding in weight management, cherries offer a host of benefits that make them a superfood to consume regularly. Whether you like them fresh, frozen, or dried, read on to discover how incorporating cherries into your diet can be a delicious way to improve your health. Next, be sure to check out these 13 superfood smoothie recipes to start your day off right.
Nutritional values of cherries
Per 1 cup serving, with pits:
Calories: 87
Fat: 0 g (saturated fat: 0 g)
Sodium: 0 mg
Crabs: 22 g (Fiber: 3 g, Sugar: 18 g)
Protein: 1.5 g
They are rich in antioxidants
Gianna Masi, CPT, RDNcertified personal trainer and registered dietitian with Barbendsays: “Cherries are loaded with antioxidants, particularly anthocyanins and quercetin. These compounds help fight oxidative stress and inflammation, potentially reducing the risk of chronic diseases. Some studies suggest that tart cherries have higher concentrations of total phenolics while sweet cherries contain more anthocyanins.”
Including cherries in your diet can protect against cellular damage and improve overall health. Tart cherries, in particular, are powerful antioxidants thanks to their higher concentrations of total phenolics, according to a 2018 study in Nutrients.
They can help you sleep better
According to Sleep FoundationThe melatonin content in tart cherries may help improve sleep quality and duration. Melatonin is a hormone that regulates the sleep-wake cycle, and tart cherries are a natural source of this sleep-promoting compound.
“Older studies suggest that the melatonin in tart cherry juice may help combat insomnia and even improve mood,” says Destini Moody, Registered Dietitian, Mental Health and Diabetes DoctorRegistered Dietitian and Sports Dietitian with Garage Gym Reviews“However, further research is needed in young adults to consolidate these findings,” she adds.
They can reduce inflammation
Research suggests that the anthocyanins found in cherries are particularly effective at reducing markers of inflammation in the body. studies Studies have shown that regular consumption of cherries can promote joint health and reduce discomfort associated with inflammatory diseases. “Cherries contain anti-inflammatory compounds, which can help reduce symptoms of arthritis and gout,” says Masi.
They can promote muscle recovery
According to a Study 2019The antioxidants in tart cherries may improve recovery after exercise, especially in women. This is great news for athletes and fitness enthusiasts who may find that incorporating cherries into their diet helps relieve post-workout soreness. “The powerful antioxidant properties of cherry juice have the unique effect of improving exercise-induced inflammation, reducing muscle damage, and promoting better recovery,” Moody says.
They can improve gut health
A 2018 Review Researchers have found that eating cherries may reduce the risk of several chronic inflammatory diseases, including arthritis, cardiovascular disease, diabetes, and cancer. Masi explains, “Cherries may benefit cardiovascular health and blood pressure when combined with other health-promoting behaviors, such as exercise and a balanced diet.”
They can boost immune health
Cherries are an excellent source of vitamin Ca nutrient and antioxidant essential for maintaining good immune health“A cup of pitted red cherries contains 25 percent of your daily value of vitamin C, a nutrient well known for supporting a healthy immune system,” says Moody. “Various diseases and infections can be fought with vitamin C, which promotes white blood cell production.”
They can improve digestion
Cherries are a good source of fiber, providing 3 grams of fiber per cup.[Dietary fiber] “Cherries help maintain a healthy digestive system and help regulate bowel movements, prevent constipation, and support the microbiome,” Masi says. Plus, the fiber content in cherries can support your microbiome by creating a balanced gut environment, according to a 2018 study in PairJ.
They can promote weight loss
Cherries are a fantastic snack for weight loss because they are high in fiber and water, which has been related to weight loss. Plus, the natural sweetness of cherries can satisfy cravings without the calorie overload. “A cup of pitted red cherries only has about 85 calories, 3 grams of fiber, and significant water content, making them a filling, between-meal snack that can be ideal for dieters with a sweet tooth,” Moody says.
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