advantage
All cherries have their benefits. In some cases, comparing cherries (such as Bing cherries) with cherries (such as Montmorency cherries) can provide certain advantages.
Helps reduce inflammation
Chronic inflammation is considered a major health threat and has been linked to diseases such as stroke, cancer, and diabetes.2 Studies show that consuming cherries can help reduce markers of inflammation in the blood. inflammatory markers.3
can fight gout
Gout is a common form of extremely painful inflammatory arthritis. If you have symptoms of gout, such as pain, this is called a gout attack or flare. While there is no cure for the disease, its symptoms can be controlled and even prevented.4 In fact, cherries may help reduce the risk of gout attacks.5
One study included 633 gout patients who had at least one gout flare in the past year. People who ate more cherries were also less likely to develop redness.
This protective effect against gout may be due to the effect of cherries on uric acid produced in the blood.4 Cherries have been shown to lower uric acid levels in women.5
May help prevent or control diabetes
Research shows that the antioxidants found in cherries, called anthocyanins, slow down the breakdown of sugars from complex carbohydrates and can lower blood sugar by acting on hormones that help regulate blood sugar and insulin levels.
Cherries rank lower than many fruits on the glycemic index. 1 In other words, it does not cause spikes or drops in blood sugar or insulin levels. This makes it important for protecting against diabetes and treating the disease if you already have it.
May promote post-exercise recovery
A review of previous studies found that consuming cherries can significantly reduce muscle soreness, soreness, and loss of strength after a workout. Exercise-related studies have used different types and amounts of tart cherry products, equivalent to 50 to 270 cherries per day.
may improve sleep
Both cherries and cherries have been shown to improve the quality and quantity of sleep. This effect was also observed for 5 days after drinking 240 ml (8 oz) of cherry juice, which is the equivalent of about 100 cherries per day.1
This effect may be due to the natural content of melatonin in cherries.1 Melatonin is a hormone produced by the brain in response to darkness. This hormone maintains the body's natural biological clock and supports sleep.6
In a small pilot study of people over 50 with insomnia, participants were randomly assigned to either placebo or 8 ounces of cherry juice twice a day for 2 weeks. For those who drank cherry juice, sleep duration increased and sleep efficiency improved.7
Their Juices May Help Manage Certain Health Factors
Cherries can be consumed in many forms, including juice. The juice is more concentrated than the cherry itself and may have certain benefits.
May help manage cholesterol levels
Cherry products may help control cholesterol levels in some people.
One study found that after four weeks of drinking tart cherry juice, "bad" LDL cholesterol decreased in overweight or obese adults with high blood fat levels. They also experienced positive changes in triglyceride ratios and “good” HDL levels.1
However, other studies have shown that neither cherry nor cherry concentrates affect blood lipid levels in healthy adults.1
May help control blood pressure
In one study, both systolic blood pressure (higher values) and diastolic blood pressure (lower values) increased in young and old adults within 2 hours of a single dose of 300 ml (10 oz) of Bing cherry juice. Levels returned to baseline after 6 hours.1
However, how much cherry juice you drink at a given time can be a factor in this effect.
Other studies have shown that the time the tart cherry concentrate was used was an important factor and did not decrease after 5 hours.
Further research is needed to determine whether this temporary reduction can be maintained with regular and long-term consumption of cherries.1
nutrition
One cup of sweet raw pitted cherries has the following benefits:
Calories: 97
Fat: 0.31 g
Carbs: 24.6 g
Dietary fiber: 3.23 g
Protein: 1.63 g
Vitamin C: 10.8 mg, 11% of the daily dose
Potassium: 342 mg, 7% DV
Fresh cherries are harder to find, but one cup of these fresh pitted cherries:
Calories: 77.5
Fat: 0.47 g
Carbohydrates: 18.9 g
Dietary fiber: 2.48 g
Protein: 1.55 g
Vitamin C: 15.5 mg, 17% of the daily dose
Potassium: 268 mg, 6% DV
Vitamin C acts as an antioxidant and is important for skin, bone, and connective tissue health. It also promotes healing and helps the body absorb iron.10
Potassium is a mineral and an electrolyte. Essential for building proteins and muscles, and for the breakdown and use of carbohydrates. Potassium also plays a role in regulating the electrical activity of the heart and the pH balance in the body.11
Note that other types of cherries may have different nutritional values, for example, tart cherry juice is more concentrated than fresh or frozen cherries. 8 ounces (1 cup) of tart cherry juice contains 159 calories and 36.9 grams of carbohydrates.12
consumption tips
There are many ways to enjoy cherries and take advantage of their nutrients and potential benefits.
Enjoy fresh cherries just the way they are.
Remove seeds and add cherries to sweet dishes like peanut butter toast, chia pudding, and cobbler, as well as savory recipes like garden salads, coleslaw, salsa, and compotes.
Add frozen cherries to smoothies.
Defrost frozen cherries to add to oatmeal, oatmeal, cereal, or yogurt.
Drink cherry juice neat, add it to smoothies, or add it to soda or tea.
summary
Both sweet and sour cherries offer potential research-backed benefits for a variety of health conditions, and can be an anti-inflammatory food to include in your diet.
Unless you have particular health concerns, enjoy cherries in moderation with a variety of sweet or savory dishes. Or use them strategically to support post-exercise recovery. If you have health concerns where cherries may help, talk to your health care provider about whether cherries are right for your personal health goals. Follow dosage and amount recommendations, as well as frequency and timing.