Cherry and its Health Benefits
The cherry is the fruit of many plants of the genus Prunus, and is a fleshy drupe. The cherry fruits of commerce are usually obtained from a limited number of species, including especially cultivars of the wild cherry, Prunus avium. Cherries are high in antioxidants; help reduce the risk of cancer, inflammatory problems, and heart disease. They are low in fat, calories, and have high water content. Cherries are a great addition to meals; they complement almost any sweet or savory dish. Cherries are a lot richer in certain nutrients. Compared with an apple of the same weight, a cupful of cherries contains twice as much calcium, magnesium, zinc, and potassium. It also delivers more dietary fiber and vitamins C and E. The type of cherries that you eat is important when you are trying to lose weight. According to the American Diabetes Association, just 2 tbsp. of dried cherries has 15 g of carbohydrates. Choose fresh cherries whenever possible, and if you eat dried cherries, limit your portions. Keep in mind that cherries canned in heavy syrup increases the amount of calories and sugar consumed.
Nutrients found in Cherries
- Anthocyanins are the compounds that make cherries red. They are also powerful antioxidants, which slow aging and promote longevity by cleaning up mistakes that genes make during cell growth and replication. This confers a major health benefit: intercepting cancer. Few fruits are richer in anthocyanins than cherries.
- Potassium is a leading player in cherries’ health benefits. It regulates your water balance, transmits nerve impulses, and triggers muscle contractions. It also reduces blood pressure.
- Dietary fiber it wards off stroke and heart disease by lowering blood cholesterol, it stimulates elimination of wastes that may be a culprit in colon cancer, and it may promote better weight control.
- Vitamin C is highly important to cherries’ health benefits. It plays a role in building bone and connective tissue, certain hormones, and substances that transmit nerve impulses. It also helps the body absorb iron, the liver detoxifies dangerous chemicals, and white blood cells fight infection.
- Calcium is the body’s most abundant mineral, comprising 2 percent of our weight. Known chiefly for building bones and teeth, it also figures heavily in blood clotting, muscle contraction, and nerve communication. As you probably know, a shortage can lead to osteoporosis, hip fracture, and in some cases, death.
- Magnesium is important to building bones, creating protein, conducting nerve signals, and helping the body adapt to cold weather.
- Zinc helps to build more than 100 enzymes, maintain the structure of proteins, and regulate gene expression. A deficiency slows wound healing, dulls the sense of taste, and kills appetite. In pregnant women, it can also bring about abnormal development of the fetal brain.
- Vitamin E, too, functions as an antioxidant. It also strengthens immunity in the elderly.
- Vitamin A
- Ellagic acid
Cherries Weight Loss Benefits
Medline Plus recommends consuming low-fat and low-calorie foods for weight loss, such as fruits and vegetables. Cherries have a small amount of calories and also contain some fiber, which can help you feel full for longer and reduce hunger. Choosing a snack of cherries instead of chips can help you take in fewer calories for the day, contributing to weight loss.
Cherries contain anthocyanins, which give them a red color. According to Consumer Reports, anthocyanins help to lower blood pressure and can help protect against circulatory problems. Cherries have high levels of antioxidants, which help to neutralize free radicals in your body that damage cells. Eating cherries can also help contribute to lower cholesterol.
- It can Help fight cancer
- It can Aid in prevention of heart disease
- It can Relieve Pain of Arthritis, Gout, Headaches
- It can Ease the symptoms associated with Fibromyalgia Syndrome
- It Provide a healthy and safe way to produce melatonin
Eating cherries is not a quick solution for weight loss. An important part of weight loss is using more calories than you eat, so focus also on eating smaller portions and staying physically active. Cherries have a magnificent taste, sweet or sour. Their taste stands alone but they are also great in desserts or even dried for an afternoon snack. A great way to enjoy cherries is to incorporate them into homemade granola bars. Granola bars are great to have on hand and by adding cherries you are upping your daily antioxidants with every bite. Cherries are also a low-fat food with high water content. Experts believe that regular consumption can help boost energy levels and modify metabolism for improved weight loss. In short, cherries help you stand up straight and live a long and wide-awake life. Cherries’ health benefits are legion. Eat lots of cherries!