Health Benefits of Cherries

By: Dzhingarov

Cherries and cherry juice offer many research-backed health advantages, from helping reduce oxidative stress and inflammation to alleviating exercise-induced muscle soreness and improving digestion and blood pressure levels. Add these delicious fruits to your diet today to see the full effects.

Cherries are packed with antioxidants that work to neutralize free radicals in the body and protect it against cancer risk. Antioxidants like melatonin, polyphenols, vitamin C and flavonoids all contain powerful properties to do just this.

Antioxidants

Cherries are an abundant source of antioxidants – natural chemicals that aid the body in dealing with day-to-day oxidative stress – making them an invaluable aid for combatting inflammation. Studies conducted using various methods reveal this fact: tart cherries and cherry juice both help lower C-reactive protein levels which indicate inflammation levels in blood.

Cherries and their juice contain powerful antioxidants such as phenolic acids, flavonoids and anthocyanins that have strong anti-inflammatory effects, including phenolic acids, flavonoids and anthocyanins that have been shown to decrease risk for chronic inflammatory diseases such as arthritis and gout. Gout is caused by excess levels of uric acid concentration in bloodstream leading to joint swelling and pain caused by excess amounts of uric acid build-up; with anti-inflammatory compounds found in cherries helping prevent this buildup from happening so effectively helping ease symptoms associated with both conditions.

Tart and sweet cherries are excellent sources of anthocyanins, the pigment responsible for giving cherries their distinctive red hue. Studies have linked anthocyanins with decreased risks of heart disease, cancer and other health conditions.

Cherries not only fight inflammation, they can also aid in sleep, promote healthy weight loss and hasten post-exercise muscle recovery. Although cherry juice is tempting to drink because of the added sugar, whole cherries may provide more nutritional benefit compared to its juice counterpart. If juiced cherry products are preferred over whole cherries due to calories per serving concerns then check nutrition facts first before purchasing anything containing cherries – either way cherries make great additions to any healthy diet!

Anti-inflammatory

Berries and cherries provide a nutritious boost that’s packed with inflammation-fighting antioxidants. These phytochemicals act on multiple mechanisms to lower your risk for chronic illnesses like cancer, diabetes and cardiovascular disease. Cherries contain two powerful phenolic compounds – anthocyanins and cyanidin – which act on genes to control fat and glucose metabolism, helping reduce inflammation in the blood and improve cardiovascular health. Cherry fruit also acts to inhibit pro-inflammatory enzymes and the formation of inflammatory compounds, making cherries ideal for managing and preventing conditions like arthritis, gout and diabetes, as well as improving exercise performance, recovery time and sleep quality.

Studies have demonstrated that tart cherry juice consumption reduces blood uric acid accumulation and painful symptoms associated with gout. Another study demonstrated how cherries could decrease oxidative stress in healthy adults’ muscles, aiding recovery from intense exercise sessions faster. Furthermore, cherries have also been proven beneficial in terms of lowering triglyceride levels and LDL cholesterol.

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Recent animal research demonstrated that at-risk obese rats fed a combination diet including tart P. cerasus cherries were more successful at losing weight and body fat while maintaining lean muscle mass than those on only Western diet alone. While these initial findings are encouraging, larger human trials over longer timeframes will need to take place in order to confirm these preliminary findings.

Sweet and tart cherries provide an essential source of potassium for maintaining heart health, along with other key nutrients and phytochemicals such as polyphenol antioxidants that benefit cardiovascular wellbeing (see below). A study published in 2018 demonstrated how consuming Montmorency tart cherry juice for just six days significantly lowered systolic blood pressure among individuals diagnosed with hypertension.

Lowers Blood Pressure

Cherries contain antioxidants with powerful anti-inflammatory properties, acting to neutralize free radicals – unstable molecules which damage cells and accelerate aging – through compounds called antioxidants. Cherries in particular are rich in polyphenols – particularly anthocyanins which form flavonoid pigments – as well as having high Oxygen Radical Absorbance Capacity (ORAC) units to measure their anti-oxidant strength; higher ORAC scores indicate greater effectiveness against disease prevention.

Cherry fruit, in addition to helping lower blood pressure, provides important nutrition that may reduce cardiovascular disease risk. Plus, cherries are low in calories making them an ideal food choice as part of any healthy diet plan or snack!

Studies demonstrate the beneficial properties of cherries for people with pre-hypertension, as they have been proven to lower both blood pressure and heart rate in pre-hypertensive participants. One such study involved fifteen participants exhibiting early hypertension who received either 60ml of Montmorency cherry concentrate or the equivalent amount in commercial fruit-flavored cordial. Participants given Montmorency cherry concentrate experienced an average reduction in systolic blood pressure by seven millimetres of mercury within three hours after drinking it compared with those drinking cordial.

Cherries have long been used to successfully lower blood pressure. Not only can cherries reduce inflammation and boost nitric oxide levels in the body, helping further lower blood pressure. Another bonus of eating cherries is that it may lower uric acid levels which helps prevent gout attacks.

Inflammation is at the core of many diseases and aging processes. Eating cherries can help alleviate chronic inflammation by providing essential antioxidants such as Vitamin C, Polyphenols and Melatonin; additionally they’re an excellent low-calorie source of potassium, Magnesium and Vitamin E – plus they make for delicious treats!

Lowers Cholesterol

Cherries contain anthocyanins, a phytochemical known for decreasing inflammation and helping reduce cholesterol. One study showed that those who consumed tart cherry juice daily for six weeks saw a 20% decrease in C-reactive protein levels (CRP), an indicator of inflammation which can contribute to heart disease (31).

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Cherries contain potassium, magnesium and calcium to promote bone health and help manage weight. Their low glycemic index also means they won’t cause major fluctuations in your blood sugar or insulin levels – making them perfect for weight management!

Cherries not only lower your blood pressure and cholesterol levels, but they can also lower the risk of diabetes by helping the body absorb sugar more efficiently. Researchers in one small study discovered that drinking tart cherry juice reduced blood sugar by 21% among people with prediabetes (4)

Cherries contain many anti-inflammatory compounds that may help ease the pain of arthritis and gout. Anthocyanins, melatonin and Vitamin C present in cherries can reduce inflammation while also helping prevent buildup of uric acid that contributes to these painful conditions.

Cherries are both delicious and in season right now, so make sure they become part of your diet as often as possible. However, first consult with a healthcare provider about incorporating cherry products like unsweetened dried cherries, canned cherries or cherry juice gradually into your diet before increasing it gradually until reaching whole-fruit cherry servings. Noom’s personalized nutrition programs will assist in creating healthier habits to support long-term wellness goals such as eating enough fruits and vegetables daily.

Aids in Weight Loss

Cherries are a low-calorie food packed with nutritional goodness. A perfect addition to salads, smoothies and yogurt parfaits alike, they feature their distinctive flavor as an accent piece and add color and pops of personality into meals all year long – although peak cherry season is typically found during the summer season itself, dried and frozen versions can still be purchased year-round.

No matter which variety you favor, both varieties provide ample health benefits. Cherry products contain fiber, vitamins and minerals as well as antioxidants like beta-carotene and vitamin C – not to mention being low glycemic fruits which may aid weight loss efforts! Furthermore, cherries contain naturally occurring melatonin which promotes sleep.

Studies show that cherries may help decrease inflammation and oxidative stress, as well as reduce blood pressure and cholesterol levels. They may even aid in alleviating symptoms associated with gout or arthritis by decreasing uric acid levels – known to trigger flare-ups for those affected.

Although it remains uncertain exactly which effect of cherries contribute to their beneficial properties, a recent animal study concluded that diets rich in cherry powder helped at-risk obese rats lose excess fat and reduce overall body weight, as well as maintain lean muscle mass.

To get the best experience from cherries, it’s best to consume them fresh. Cherries are available year-round at farmers markets or grocery stores and should be consumed either raw or cooked; when eating raw cherries be sure to rinse well first or soak them in water beforehand in order to soften.