A cherry is the fruit of many plants of the genus Prunus, and is a fleshy drupe (stone fruit). Commercial cherries are obtained from cultivars of several species, such as the sweet Prunus avium and the sour Prunus cerasus.
The name ‘cherry’ also refers to the cherry tree and it’s wood, and is sometimes applied to almonds and visually similar flowering trees in the genus Prunus, as in “ornamental cherry” or “cherry blossom.”
Wild cherry may refer to any of the cherry species growing outside cultivation, although Prunus avium is often referred to specifically by the name “wild cherry” in the British Isles.
Cherry not only delicious but also pack vitamins, minerals, and plant compounds with powerful health effects.
HEALTH BENEFITS OF CHERRIES
■ PACKED WITH NUTRIENTS
Cherries are small stone fruits that come in a variety of colors and flavors. There are two major categories – tart and sweet cherries, or Prunus cerasus L.and Prunus avium L., respectively.
Their colors can vary from yellow to deep blackish-red.
All varieties are highly nutritious and packed with fiber, vitamins, and minerals.
One cup (154 grams) of sweet, raw, pitted cherries provides:
●Protein: 2 grams
●Carbs: 25 grams
●Fiber: 3 grams
●Vitamin C: 18% 9f the Daily Value (DV)
●Potassium: 10% of the DV
●Copper: 5% of the DV
●Manganese: 5% of the DV
These nutrients, particularly fiber, vitamin C, and potassium, benefits health in many ways.
Vitamin C is essential for maintaining your immune system and skin health while potassium is needed for muscle contraction, nerve function, blood pressure regulation, and many other critical bodily processes.
Cherries are also good source of fiber, which helps keep your digestive system healthy by fuelling beneficial gut bacteria and promoting bowel regularity.
Plus, they provide B vitamins, manganese, copper, magnesium, and vitamin K.
Cherries are a good source of vitamin C, potassium, fiber, and other nutrients that your body needs to function optimally.
■ RICH IN ANTIOXIDANTS AND ANTI-INFLAMMATORY COMPOUNDS
The high concentration of plant compounds in cherries may be responsible for this fruit’s many health benefits.
Though the amount and type can vary depending on the variety, all cherries are packed with antioxidant and anti-inflammatory compounds.
This high antioxidant content may help combat oxidative stress, a condition that is linked to multiple chronic diseases and premature.
In fact, one review found that eating cherries effectively reduced inflammation in 11 out of 16 studies and markers of oxidative stress in 8 out of 10 studies.
Cherries are especially high in polyphenols, a large group of plant chemicals that help fight cellular damage, reduce inflammation, and promote overall health.
In fact, polyphenols-rich diets may protect against many chronic conditions, including heart diseases, diabetes, mental decline, and certain cancers.
These stone fruits also contain carotenoid pigments like beta-carotene and vitamin C, both of which have anti-inflammatory and antioxidant properties as well.
All cherries are high in antioxidants and anti-inflammatory compounds, which may reduce chronic disease risk and promote overall health.
■ CAN BOOST EXERCISE RECOVERY
Research shows that the anti-inflammatory and antioxidant compounds in cherries may help relieve exercise-induced muscle pain, damage, and inflammation.
Tart cherries and their juice seem to be more effective than sweet varieties, though both may aid athletes.
Tart cherry juice and concentrate have been found to accelerate muscle recovery, decrease exercise-induced muscle pain, and prevent strength loss in elite athletes, such as cyclists and marathon runners.
Additionally, some evidence suggests that cherry products may enhance exercise performance.
A study in 27 endurance runners demonstrated that those consumed 480 mg of powdered tart cherries daily for 10 days before a half-marathon averaged 13% faster race times and experienced less muscle soreness than a placebo group.
Though most studies exploring the linked between cherries and exercise involve trained athletes, tart cherry juice may benefit non-athletes, as well.
A study in 20 active women noted that those who drank 2 ounces (60 ml) of tart cherry juice twice daily for 18 days recovered quicker and had less muscle damage and soreness after completing repeated sprints exercise, compared to the placebo group.
Though promising, these findings are related to concentrated cherry products, such as juice and powder. It’s unclear how many fresh cherries you would need to eat to produce similar results.
Consuming cherries, especially tart cherry products like juice and powder, may improve athletic performance and reduce exercise-induced muscle damage and soreness.
■ MAY BENEFIT HEART HEALTH
Increasing your intake of nutrient-dense fruits like cherries is a tasty way to protect your heart.
Many studies show that diets rich in fruits are associated with a reduced risk of heart disease.
Cherries are particularly beneficial in this regard, as they’re rich in nutrients and compounds that are known to promote heart health, including potassium and polyphenol antioxidants.
Just 1 cup (154 grams) of pitted, sweet cherries provides 10% of the DV for potassium, a mineral that is essential for keeping your heart healthy.
It’s needed to maintain a regular heartbeat and helps remove excess sodium from your body, regulating your blood pressure.
This is why higher intake of potassium have been associated with a reduced risk of heart disease and stroke.
What’s more, cherries are rich in powerful polyphenols antioxidants, including anthocyanins, flavonols, and catechin, which may help keep your heart healthy by protecting against cellular damage and reducing inflammation.
In fact, a study in 84,158 people found that higher intakes of polyphenols – especially anthocyanin, flavonols, and catechin – were associated with a significantly decreased risk of heart disease over 5 years.
Cherries are packed with potassium and polyphenol antioxidants, which have powerful heart-protective properties.
■ MAY IMPROVE SYMPTOMS OF ARTHRITIS AND GOUT
Due to their potent anti-inflammatory effects, cherries may reduce symptoms of arthritis and gout, a type of arthritis caused by a buildup of uric acid that can lead to extreme swelling, inflammation, and pain in your joints.
Many studies show that cherries help inhibit oxidative stress and decrease inflammation by suppressing inflammatory proteins, which can help reduce symptoms related to arthritis.
Pls, they can decrease uric acid levels in your body, making them especially beneficial for those with gout.
A study in 10 women found that eating 2 servings (10 ounces or 280 grams) of sweet cherries after an overnight fast lowered levels of the inflammatory markers C-reactive protein (CRP) and significantly reduced uric acid levels 5 hours after consumption.
Another study in 633 people with gout demonstrated that those who ate fresh cherries over 2 days had 35% fewer gout attacks than those who did not consume the fruit.
Additionally, the study revealed that when cherry intake was combined with the gout medication allopurinol, gout attacks were 75% less likely than during periods when neither cherries or allopurinol were consumed.
Research indicates that the powerful anti-inflammatory properties of cherries may benefit those with arthritis and gout.
■ MAY IMPROVE SLEEP QUALITY
Eating cherries or drinking tart cherry juice may help improve your sleep quality.
These sleep-promoting benefits may be attributed to the fruit’s high concentration of plant compounds. Additionally, cherries contain melatonin, a substance that helps regulate your sleep-wake cycle.
A study in 20 people showed that those who drank tart cherry juice concentrate for 7 days experienced significant increases in melatonin levels, sleep duration, and sleep quality, compared to a placebo.
Similarly, a 2-week study in older adults with insomnia found that drinking 1 cup (240 ml) of tart cherry juice before bed increased sleep time by 84 minutes.
However, these studies use concentrated cherry products. It’s unclear whether eating fresh cherries before bed would have the same effect.
Ultimately, more studies are needed to better understand how consuming cherries and cherry products may benefit sleep.
Cherries contain anti-inflammatory compounds and melatonin, which may help improve sleep quality in some people.
~ Cherries can be used in many ways in both sweet and savory recipes.
THE BOTTOM LINE
Cherries are highly nutritious and offer a host of health benefits.
Not only do they contain an array of powerful plant compounds that can help reduce inflammation, but eating them may improve sleep, boost heart health, and speed recovery after exercise.
What’s more, both sweet and tart varieties are absolutely delicious and can be used in diverse recipes.