These glossy, red cake toppings are surprisingly filled with the nutritional goodness of health and well-being. Read on to know more about the health benefits of cherries.
Cherry, be they sweet or sour (tart), are jam-packed with rich nutrients and powerful compounds called “anthocyanins”. They have antioxidant and anti-inflammatory effects that significantly improve our health in many aspects.
What are the Health Benefits of Cherries?
Here are a few ways in which cherries promote our health.
Lowers Cholesterol
High cholesterol values are known to be associated with atherosclerosis and heart disease.
Research has shown that consuming tart cherry juice for 4 weeks can decrease VLDL (Very Low-Density Lipoproteins) and triglycerides/high-density lipoprotein (TG/HDL) ratio among those with elevated blood cholesterol values, thereby improving heart health.
Picture credits: Image by 8photo on Freepik
Lowers Blood Sugar
Persistently high blood sugar levels are known to result in obesity-related illnesses.
One study found that among women with diabetes, drinking about 40mL of concentrated tart cherry juice a day for 6 weeks significantly decreased HbA1c sugar values when compared to their blood levels evaluated before the drink challenge. It was also noted that their fasting blood sugar levels had dropped by 8%.
Post-exercise Muscle Recovery
Exercise-induced muscle pain, soreness and loss of strength were found to significantly decrease after having tart cherry products. This has been largely attributed to the antioxidant and anti-inflammatory effects of anthocyanins present in cherries.
Helps with Gout and Arthritis
One study done in among 12 individuals with gout, demonstrated that having fresh or canned cherries prevented attacks of arthritis and restored the plasma uric acid concentrations to normal levels in all the patients.
Furthermore, some of the patients even reported greater ease of joint movements in their fingers and toes.
In a study done among 633 people with gout, consumption of fresh cherries or cherry extract over just a 2-day period was associated with a 35% lower risk of experiencing gout attacks when compared to not having any cherries.
Better Sleep and Mood, Lowers Anxiety
Consuming 25 sweet cherries a day for just three days was found to significantly uplift mood, improve sleep and lower anxiety. Stress levels, as measured by blood parameters, are also found to be lower in individuals who consume large quantities of cherries.
Takeaway
-Cherries are rich in nutrients with powerful antioxidant and anti-inflammatory properties
-Cherries help in lowering blood sugar and cholesterol levels, promote healthy joints and muscles, and improve sleep
-The quantity consumed and the type, whether sweet or tart (sour), determine the quality of its benefits
Picture credits: Photo by Debby Hudson on Unsplash
