There is a great variety of fruits in our ecosystem, where they have a subdivision of species ( prunus avium, prunus cerasus ) and their own varieties. The cherry does not escape this characteristic, and it is something that we all easily recognize.
The cherry is a very popular fruit, with many uses and incredible properties that not all of us have been able to identify. For that same reason, in the following article, we will talk about 12 incredible benefits of cherries for health.
What are cherries?
The cherry is a cherry, with small fruits from the cherry tree and with a characteristic color that can range from light red to dark purple . There is a great variety, where their names usually belong to characteristics such as the place of origin, maturation time, flowering and even pollination.
It is a non-climacteric fruit (which means that after being harvested at the time of the cherry tree year, they do not continue to ripen), where it is considered its distinctive collection in the southern or northern hemisphere, and rich in sugars , in addition to providing components vitamins and flavonoids.
Curious fact: The cherry, especially the sweet one, seems to have its origin in the Carpio Sea and Black Sea.
Health benefits of cherries
Due to its biological components, cherries are fruits that provide incredible benefits to the health of consumers. These benefits will be mentioned and described below to enable us to fully recognize and take advantage of them.
1. They strengthen the immune system
Due to the high levels of antioxidants , the degeneration of our body’s cells is inhibited and the immune system benefits.
Cherries are rich in flavonoids and beta-carotene (which are responsible for the characteristic color of the fruit) and these biological components then provide incredible benefits for strengthening our immune system.
2. They promote cardiovascular health
They positively influence blood circulation and also decrease tissue damage, due to their high content of antioxidant components , which allows muscular organs to be better preserved.
Important: They have inhibitory activity of components such as cyclooxygenase II , which makes it considered a protective food for blood vessels.
3. They reduce the risk of diabetes
They are fruits that, due to their components and metabolism, are suitable for consumption by diabetics , and even help reduce risk . This is because its glycemic index (how quickly carbohydrates are broken down into glucose and passed into the blood) is 22.
4. Lower cholesterol and triglycerides
Cherries are rich in anthocyanins , substances that help fight cholesterol levels in our body. Together with anthocyanins, they have high levels of fiber.
On the other hand, anthocyanins work as allies in the pancreas, which also significantly reduces the triglyceride values in our body.
5. They regulate intestinal transit
Due to the previously mentioned dietary fiber , cherries are foods that provide a benefit in intestinal transit. They are even considered natural laxatives and purifiers for the body.
6. Reduce inflammation and muscle pain
It is conferred anti-inflammatory and pain reduction properties , which are oriented to the presence of anthocyanins.
Tip: Cherries are recommended especially for tendon pain and for consumption by people who practice sports and are exposed to muscle pain.
7. They eliminate fluid retention
Among the intestinal transit and anti-inflammatory properties, an intrinsically related property is expected to be the elimination of fluid retention in the body, since it confers diuretic and antioxidant properties, reducing fluid in the body and eliminating toxins.
8. They help to lose weight
Thanks to its diuretic benefits, low levels of calories provided and total absence of fat, cherries are a food that help to complement an ideal diet, where a feeling of satiety is involved due to the fiber they provide.
9. They enhance memory
The amount of vitamins, minerals and antioxidants that make up the composition of cherries favors the care of our brain, allowing us to enhance and protect our memory.
Important: The American Association against Alzheimer ‘s considers cherry a beneficial food for memory thanks to its nutritional components. (1)
10. They improve skin health
As we have come to understand, cherries have a large amount of antioxidants that greatly help the health of the skin, as well as our hair . Vitamin C and vitamin A are direct fighters of free radicals , responsible for the aging of cells in the body.
Note: The water values in its composition allow the hydration of the dermis, causing a nourished, smooth position, and a decrease in signs of age. (two)
11. They help regulate sleep
Its high content of tryptophan, serotonin and melatonin allows the contribution to the regulation of the sleep and wake cycle , even verified through studies at the University of Extremadura . (3)
12. Reduce the risk of cancer
Monoterpenes , components present in the structure of cherries, are substances that limit or reduce the risk of tumors appearing in the body.
To highlight: They are considered favorable in preventing the appearance of different types of cancer, such as breast, liver, lung, among others.
Properties of cherries
All the benefits that we referred to in the article come from properties provided by nutritional components , of which cherries are an excellent source.
These components will be mentioned and described below, also making a reference of the amount of contribution per 100 grams.
vitamins
Cherries provide a high content of vitamins A, C, D, K, E, B9 and B12. They vary in concentrations covering from 3 to 94% of the daily intake requirements thereof.
minerals
Among the most outstanding minerals in the nutritional composition of cherries, calcium, potassium, magnesium, phosphorus and sodium can be mentioned . They are found in low concentrations that cover from 1 to 8% of the daily intake requirements of the same.
calories
Regarding calories, they are quite low values that contribute per 100 gr of cherries, which facilitates their quality of weight reduction and control. Cherries provide 333 calories of the 2,000 recommended daily intake, which translates to 17%.
Fiber
The fibers are located in a range of 8% of the necessary , because each 100 grams of cherry provide 2.5 grams of dietary fiber.
How to consume cherries?
Cherries are fruits that can be consumed directly or processed. They have a wide space in the market and are now recognized for their powerful benefits.
Next, we will mention two ways to consume cherries and take advantage of all the contributions they bring with them.
Snacks
The word snacks refers to foods that are used as a tool to temporarily satisfy hunger . They can provide calories in minimal amounts, which ends up translated as a small addition of energy, or simply become a guilty pleasure.
Note: Cherry snacks are processed cherries or used directly as a snack. They have the entire list of previously mentioned benefits , unlike if they are processed, some volatile elements are altered and their water concentration is decreased.
Meals and desserts
The use of cherries as ingredients for recipes for meals and desserts , provides a peculiar flavor, as well as a completely different vision. They are quite characteristic and striking, so adding them will be a plus of flavor and the security that the food will have functional and beneficial properties.
Key Findings
- Cherries are small fruits of a wide variety (prunus avium, prunus cerasus) that provide incredible benefits to our body.
- They are very good for the diet due to their fiber content, helping to reduce obesity, controlling diabetic patients and improving intestinal transit on a large scale.
- Cherries also have a high level of antioxidants and vitamins that help the health of our skin.
- They can be consumed alone as snacks or added to meals and desserts.
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.