Red, juicy and with no special cleaning requirements, cherry is one of the favourite fruits of young and old
Red, juicy and with no special cleaning requirements, cherries are among the favourite fruits of young and old, both as a snack and as a raw material for making sweets and desserts.
However, cherries, like cherries, their more sour “brothers” and numerous studies have shown, have many health benefits.
According to a 2018 review of the health benefits of gilas The evidence from published studies is quite strong, and eating cherries can reduce indicators of oxidative stress, inflammation, muscle soreness and exercise-related loss of strength, as well as blood pressure.
A limited number of published studies also suggest beneficial effects on arthritis, diabetes, blood lipids, sleep, cognition, and possibly mood.
However, it should be noted that many of these studies used amounts that could be considered extremely high (45-270 cherries/day).
What they offer to the body, how they can benefit health
Fresh cherries are rich in minerals and other beneficial substances. Chief among them is vitamin C. Vitamin C, also known as ascorbic acid, helps the body absorb iron, produce collagen, and protect against cell damage.
Cherries may also benefit health in other ways:
Less soreness after exercise
Consuming sour cherries daily can help muscles recover faster after exercise. Sour cherry juice can do the same after a marathon or other strenuous exercise.
Cancer prevention
Many studies show that eating cherries can help prevent cancer by reducing inflammation, which leads to carcinogenesis. Cherries also have plant compounds that can fight cancerous tumors. However, more research is needed to prove this.
Heart health
Cherries are rich in antioxidants and especially poly phenols, which protect the heart from cell damage and reduce inflammation. A study of more than 84,000 people found that people who got more poly phenols in their diets from foods like cherries had a lower risk of heart disease.
Cherries are also high in potassium, which is essential for blood pressure regulation and a healthy heart.
Cherries in the diet
Fresh cherries are rich in vitamins and minerals. A 100 gram serving contains 10.4 mg of vitamin C, which is almost 14% of the recommended daily amount of vitamin C.
Cherries are also a good source of:
- Vitamin B6
- potassium
- magnesium
- vegetable fibers
Nutrients per serving
In 1 cup pitted cherries:
- Calories: 97
- Protein: 2 grams
- Fat: Less than 1 gram
- Fiber: 3 grams
- Sugar: 20 grams
What to pay attention to
Since you’re eating cherries whole, wash them thoroughly to remove any pesticides or other contaminants.
Cherry pits contain small amounts of cyanide, which can be toxic. Therefore, avoid eating cherries with damaged or crushed pits. If you have accidentally swallowed a seed, there is no need to worry. You have to eat a lot of broken holes for them to do damage. Either way, it’s best to spit out the seeds.