Cherry is a fruit rich in polyphenols, fiber, beta-carotene and vitamin A and C, with antioxidant and anti-inflammatory properties, which help fight premature aging, the symptoms of arthritis and gout, and the development of cardiovascular diseases. minerals such as potassium and calcium, necessary for muscle contraction, nerve function and blood pressure regulation.
In addition, cherry is also a good source of tryptophan, serotonin and melatonin that influence mood and sleep, and may help to treat depression and insomnia.
To consume the cherry it is important that the fruit is fresh, which can be verified by the green stalks. In addition, it should be stored in the refrigerator to increase shelf life and reduce vitamin C losses that may occur over time.
The main benefits of cherry are:
1. Helps control blood glucose
Cherry has polyphenols in its composition, such as chlorogenic acid, which help regulate blood sugar and insulin levels, preventing spikes or drop in blood glucose.
In addition, the anthocyanins present in the cherry have an antioxidant action that inhibits the action of enzymes that seem to increase the risk of type 2 diabetes.
2. Protects against cardiovascular disease
Because it is rich in anthocyanins, cherries help control the bad cholesterol that is responsible for forming fatty plaques in the arteries, and therefore help to prevent atherosclerosis and reduce the risk of cardiovascular disease such as a heart attack or stroke.
Another potent antioxidant present in cherry is vitamin C which helps reduce cell damage, keeping blood vessels healthy.
In addition, some studies show that, because of its potassium concentration, taking a single 300ml serving of cherry juice a day can help reduce high blood pressure.
3. Fights arthritis and gout
Due to its potent anti-inflammatory and antioxidant effects, cherry can reduce oxidative stress and joint inflammation, preventing or lessening symptoms of arthritis or osteoarthritis, such as joint pain or stiffness.
In addition, the vitamin C from cherry also causes the elimination of uric acid in the urine, which is very helpful for those who have gout, as the condition is caused by the accumulation of uric acid in the joints.
4. Improves sleep quality
The cherry contains tryptophan, which is important for the production of melatonin, a hormone that the body naturally produces that encourages sleep.
Some studies show that drinking cherry juice in the morning and again one to two hours before bedtime increases sleep duration and quality.
5. Reduces muscle pain after physical exercise
The anti-inflammatory and antioxidant compounds in cherry can help relieve muscle pain, cell wastage and inflammation after exercise.
Some studies show that, due to their antioxidant and anti-inflammatory properties, sour cherry juice and bitter cherry extract powder accelerate muscle recovery, prevent strength loss and improve performance in elite athletes such as cyclists and runners. of marathon.
6. Improves eye health
Cherry is rich in beta-carotene, which is a precursor to vitamin A, which is important for maintaining vision, especially night vision. In addition to beta-carotene, cherry also has vitamin A in its composition, which increases the protection of eye health and prevents problems such as dry eyes and night blindness.
7. Combat depression
Because it has tryptophan, cherry contributes to the production of serotonin, a hormone that regulates mood, stress and hyperactivity. Thus, consuming the fruit can increase the amount of serotonin in the body, helping to treat depression, anxiety and mood swings.
8. Prevent Alzheimer’s
Some studies show that cherry polyphenols can reduce memory loss, which can lower the risk of developing Alzheimer’s, by improving the functioning of brain neurons, communication between the brain and the rest of the body, and helping to process new information with efficiency. However, further studies are needed to prove this benefit.
9. Improves the functioning of the digestive system
Cherry also has fibers that have laxative properties, which can improve digestive health and combat constipation. In addition, cherry polyphenols contribute to the balance of the gastrointestinal flora, which contributes to the proper functioning of the digestive system.
10. Improves skin quality
Because it is rich in beta-carotene and vitamins A and C, which are antioxidants, cherry helps fight free radicals that cause skin aging.
Vitamin C from cherry also stimulates the production of collagen in the skin, reducing sagging and the appearance of wrinkles and expression lines. Vitamin A, on the other hand, protects the skin from damage caused by the sun’s ultraviolet rays.
11. Helps fight cancer
Some laboratory studies, using cells from breast and prostate cancer, have shown that cherry polyphenols can slow down the proliferation and increase death of these cancer cells. However, studies in humans are still needed to prove this benefit.
nutrition information table
The table below shows the nutritional composition of 100 g of fresh cherries.
|
Components |
Quantity per 100 g |
|---|---|
|
Energy |
67 calories |
|
Water |
82.6 g |
|
proteins |
0.8 g |
|
Carbohydrates |
13.3g |
|
Fibers |
1.6 g |
|
Vitamin A |
24 mcg |
|
Vitamin B6 |
0.04 mcg |
|
Vitamin C |
6mg |
|
beta carotene |
141 mcg |
|
Folic acid |
5 mcg |
|
tryptophan |
0.1mg |
|
Calcium |
14mg |
|
Phosphor |
15mg |
|
Magnesium |
10 mg |
|
Potassium |
210mg |
|
Sodium |
1 mg |
It is important to emphasize that to obtain all the benefits mentioned above, the cherry must be part of a balanced and healthy diet.
how to consume
Cherry can be consumed raw as a dessert for main meals or in snacks, and can also be used in salads or to make juices, smoothies, jam, desserts, cakes or tea. See how to prepare cherry tea.
The recommended daily portion is about 20 cherries per day, the equivalent of a glass of this fruit and, to maximize the benefits, the skins should not be removed before consumption.
Healthy Recipes with Cherry
Some cherry recipes are quick, easy to prepare, and nutritious:
cherry juice
Ingredients
- 500 g of pitted cherries;
- 500 ml of water;
- Sugar or sweetener to taste;
- Ice to taste.
Method of preparation
Blend all ingredients in a blender and drink afterwards.
Cherry mousse
Ingredients
- 1 cup of cherry;
- 300 g of Greek yogurt;
- 1 packet or sheet of unflavored gelatin;
- 3 scoops of water.
Method of preparation
Remove the seeds from the cherries and blend in a blender together with the yogurt. Dissolve the gelatin in water and add to the mixture, mixing well until smooth. Refrigerate and serve.
Cherry and chia jelly
Ingredients
- 2 cups pitted cherry;
- 3 tablespoons of demerara or brown sugar;
- 1 tablespoon of water;
- 1 tablespoon of chia seed.
Method of preparation
Place the cherries, sugar and water in a pan, leaving it to cook on low heat for about 15 minutes or until it works, remembering to stir so as not to stick to the bottom of the pan.
When the mixture thickens, add the chia seeds and cook for about 5 to 10 minutes more, as the chia will help to thicken the jam. Remove from heat and store in a sterile glass jar. To sterilize the glass and lid, place it in boiling water for 10 minutes.
