The cherry is a rather attractive fruit, since it turns out to be a light fruit that we find in many foods, whose taste and appearance bring us the finest or most adorable memories of a special moment in life.
We are talking precisely about the cherry, of which you would be quite impressed if you knew the benefits and healthy properties of this delicious fruit, which you will learn about in this article.
What is cherry?
The cherry is a fruit (of the genus prunus ) divided into three forms, being Prunus avium , Prunus cerasus and Duke , with a recognizable color between light red, dark red and dark purple, whose birth occurs in the cherry tree of the family of rosaceae _
Note: There are varieties of cherries, highlighting sweet cherries and sour cherries , with the same nutritional content.
Its existence dates back to the time of the Roman Empire. It is theorized that the Greeks used it as a purifying method , since it is known to be quite composed of bioactive and antioxidant elements, especially one called anthocyanin , which even gives it its reddish color.
Important: The following can be added, extracted from a study on the cherry “It is the only stone fruit that is not climacteric, that is, if it is collected before its time, it does not ripen outside the tree.” (1)
Cherry nutritional properties
The cherry, despite being very attractive and with multiple uses beyond cooking, is also rich in very essential nutritional compounds. Of which, the following are quite relevant:
1. Vitamins and minerals
It is very rich in vitamins, standing out in: vitamin A, B complex vitamins (in the consecutive order of B1, B2, B3, B6, B9 and B12), including vitamin D, vitamin C and finally vitamin E.
To highlight: It also has an important variety of minerals, where they are: calcium, iron, iodine, magnesium, zinc, sodium, potassium, phosphorus and finally selenium. All these measured in different numbers of grams (based on 100 g of the cherry).
2. Other compounds
Other important compounds that encompass the cherry are the high fiber content , which shares a relationship with carbohydrates, whose presence is extensive in the cherry and this can provide glucose to the body.
As well as the richness of proteins, ellagic acid and lipids, substances that are soluble in water, which direct the vital functions of the body and which, apart from that, store energy and develop cell membranes.
Note: As mentioned in a study, the following is known “anthocyanins (located in the fleshy portion of the fruit) are substances with antioxidant capacity and cyclooxygenase II inhibitory activity, which is why they are considered protective compounds of the blood vessels”. (two)
What benefits does the cherry give us?
Knowing what are the properties that lie within the cherry ( Prunus avium or Prunus cerasus) , we can then study the type of benefit it brings to the body. These are the most relevant:
1. Protects cardiovascular health
The cardiovascular system is complex but quite important, made up of the heart and arteries, in order to transport oxygen to the body’s tissues or organs so that it functions properly. How does this red fruit help?
The antioxidant effect is crucial ( thanks to vitamin A and E ) as well as the contribution of niacin (existing from vitamin B), which has control of cholesterol and fats in the blood, finally folic acid (from the complex B) lowers high levels of blood homocysteine.
2. Lowers the risk of diabetes
Many times diabetes is linked to the appearance of heart disease, high blood pressure or even other pathologies such as atherosclerosis (related to blood veins), but the risk can also be reduced thanks to the properties of the cherry.
In this sense, the important components of cherry to control blood glucose are calcium, magnesium and potassium, which are housed in red blood cells and allow their proper functioning.
Note: Another important factor inside the cherry is vitamin A, which lowers blood glucose and keeps it balanced.
3. Reduces cholesterol and triglyceride levels
Bad cholesterol (LDL) can accumulate in abundance inside the arteries, although it also happens with high levels of triglycerides (types of fats in the blood), which can cause heart problems if they are in excess.
In this sense, the fiber contained in the cherry is a wonderful supplement to reduce the level of LDL in the blood, as well as to control the glucose that can be achieved within it, mixing with the antioxidant properties of the vitamins that can favor the deinflammation.
4. Eliminate fluid retention
Also known as edema, it is a very strange pathology where liquids are retained under the layers of the skin , normally its causes are due to cardiovascular conditions or low proteins in the body.
To highlight: Diets low in salt and very high in protein are required, which are energy transformed by the body for its proper functioning. Fortunately, the cherry has 0.5 grams (per 100 g of cherry) of protein, which makes it effective in eliminating excess fluids in the body.
5. Regulates intestinal transit
The time it takes for food to pass through the entire digestive system can vary, either by the host or by pathologies or other cases that are present, the cherry can regulate and even improve this process.
Cherry dietary fiber is known to control constipation and the formation of small bags in the colon , this works to allow proper digestion and therefore protects the large or small intestine.
6. Contributes to weight loss
Metabolism is important to use the energy that transforms our body, in order to manage it properly and distribute it as required. Another relevant point is that cherries contribute to burning fat, but does it help in weight loss?
Indeed, weight loss can be the result of a quite advanced metabolism, which is favored by the digestion of proteins contained in cherries, which help a lot to burn calories.
Note: It is important to consume diets rich in protein and vitamins to maintain proper weight.
7. Reduces muscle inflammation
There are many situations where bacteria can settle on the skin or in open wounds and cause irritation or, in any case, muscle inflammation, painful and unpleasant pathologies.
Cherry consumption, which is full of vitamins rich in antioxidants, prevents skin oxidation and helps eliminate toxic or harmful agents for humans, such as cellulite, which is caused by many key bacteria.
8. Promotes sleep quality
The cherry and its protein content, can help a person’s ability to sleep, beyond its aroma and exquisite flavor, in terms of nutrition this fruit is quite pleasant and is not heavy for digestion.
Although it is not loaded with sugar and is not usually mixed with caffeine, therefore it does not alter the order of the nervous system, in addition to preventing premature aging , slowing down fatigue and providing more energy.
9. Prevents some types of cancer
Cancer is caused by many factors that we humans cannot understand, but most of it can be strongly related to the diets we consume on a daily basis.
To highlight: As a specific study on the fruit mentions, “Cherries also provide monoterpenes, specifically, perillic alcohol, a compound with antitumor activity. Said compound is capable of preventing the development of some types of cancer such as pancreatic, breast, prostate, lung, liver and skin cancers . (3)
Therefore, cherry consumption prevents the formation of tumors that can become malignant and carcinogenic.
How can you consume the cherry?
The cherry has many ways of being consumed (like other fruits), mainly we find it as an ornament in varieties of desserts and sweet foods, but balanced, it can also be accompanied by two or more cherries in a snack or gourmet dish, depending on the taste of people.
Another method, and the easiest, is to consume the cherry in its original fruit, as well as smoothies, juices or frappes with an exact number of cherries, milk and ice. Ideal for afternoons and enjoy a delicious and nutritious fruit.
Key Findings
- The cherry is a red fruit that grows on cherry trees and is called Prunus avium or Prunus cerasus .
- It is well known for having great nutritional value for the body.
- It can protect the cardiovascular system and lower the risk of various conditions (including cancer).
- A cherry fruit can be included in any sweet dish or it can be consumed alone and in natural juices.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.