Cherries are small, round, deep red stone fruit that are bursting with vitamins & minerals. This nutrient dense superfood has a powerful antioxidant punch. Read on to know the host of health benefits of this summer delicious fruit provides
Helps improve Sleep:-
Want more restful sleep? Add cherries to your diet. Studies show that cherries are a natural source of melatonin, which helps control your body’s internal clock and regulate your sleep patterns.
Research by the European Journal of Nutrition found that tart cherry juice is beneficial in improving sleep both in quality and duration, and may be of benefit to those who have disturbed sleep, whilst another small study suggests that cherry juice may be beneficial to those with insomnia.
Helps reduce Inflammation:-
Cherries contain antioxidants known as anthocyanins and cyanidin which may have anti-inflammatory effects. The results of the studies showed that cherry intake over a two-day period was linked with a 35 percent lower risk of gout attacks compared to no intake. Cherries have a high ORAC value, which helps lower circulating factors that cause inflammation, like C-reactive protein (CPR) produced by the liver.
In a study of twenty women ages 40 to 70 with inflammatory osteoarthritis, researchers found that drinking tart cherry juice twice daily for three weeks led to significant reductions in important inflammation markers – especially for patients who had the highest inflammation levels at the start of the study, It certainly beats the side effects of many pain medications.
Helps balance blood sugar:-
Of all fruits, cherries rank as one of the lowest fruits on the glycemic index and in glycemic load which means they release glucose slowly and evenly – helping you maintain a steady blood sugar level.
Cherries have a glycemic index of 22, which will raise your blood sugar about half that of an apple or orange. In comparison, pure sugar ranks at 100. This means cherries won’t spike your blood sugar as much as other fruits. Maintaining stable blood sugar is a lifestyle factor that reduces your risk of insulin resistance, the precursor to diabetes.
Reduces the risk of cardiovascular disease:-
Cherries contain powerful polyphenol antioxidants, including anthocyanins, flavonols, and catechins, which may help keep your heart healthy by protecting against cellular damage and reducing inflammation.
Researchers from the University of Michigan Health System found that tart cherries provide cardiovascular benefits equal to some medications and can improve the result even when taken with prescriptions. They believe that anthocyanins — the pigments that give the tart cherries its red color — may activate something called PPAR in bodily tissues, which in turn regulate fat and glucose levels and thereby reduce risk factors for high cholesterol, blood pressure and diabetes. Not a bad gig for such a small fruit!
Combats post-workout soreness:-
Research shows that the anti-inflammatory and antioxidant compounds in cherries may help relieve exercise-induced muscle pain, damage, and inflammation
Research by the Journal of the International Society of Sports Nutrition found that drinking tart cherry juice for seven days before and during a strenuous running event minimised post-run muscle pain. Another small study found that tart cherry juice appears to aid recovery and muscle function after strenuous exercise.
If you’re looking for a healthy way to fight post-exercise soreness, cherries fit the bill.
The high antioxidant content of cherries may help combat oxidative stress, a condition that is linked to multiple chronic diseases and premature aging.
The free radicals produced due to oxidative stress makes our skin dull. Consume cherries to boast antioxidants that fight these free radicals & make your skin feel younger and healthier.
Antioxidants help support a healthy immune response too.
Increasing your intake of nutrient-dense fruits like cherries is a tasty way to protect your heart health, to improve your sleep quality, to reduce muscle soreness & joint pain.
Pretty impressive for such a tiny fruit.