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Amazing Properties of Cherries: What You Didn't Know About Your Favorite Berry
24.07.2024 02:10
This sweet, light and nutritious superfood deserves a place in your diet.
Cherries are a good source of beneficial compounds such as fiber, vitamin C, potassium, and polyphenols (plant compounds with antioxidant properties).
There are basically two types of cherries: sweet and tart. Sour cherries are often used in cooking and baking, while sweet cherries are eaten fresh.
Nutritional value of cherries
One cup of fresh cherries contains:
Calories: 95
Protein: 1.6 grams (g)
Fat: 0.3 g
Carbohydrates: 24 g
Fiber: 3.2 g (making them a good source)
Sugars: 19.2 g
Calcium: 20 milligrams (mg)
Iron: 0.5 mg
Magnesium: 17 mg
Potassium: 333 mg
Vitamin C: 10.5 mg (making them a good source)
Health benefits
Research shows that cherries (fresh, dried, and juiced) may help reduce inflammation and exercise-induced muscle pain, lower blood pressure, relieve arthritis pain, improve sleep, and help control blood sugar and lipids in people with diabetes and obesity.
There is limited research to suggest that cherries reduce visceral (belly) fat.
But these fruits can be part of a weight-loss diet. Cherries are a good source of fiber, and diets high in fiber have been linked to weight loss.
Fiber has a satiating effect, which helps maintain a feeling of fullness for a long time and prevents overeating.
Additional properties make fresh cherries beneficial for weight loss.
Cherries are a great food to include in your diet, they are quite low in calories and sugar.
It is a low glycemic index fruit that helps regulate blood sugar levels.
Side effects and health risks
Overall, there aren't many side effects or health risks associated with eating cherries.
But it’s important to talk to your doctor or registered dietitian if you think any foods are causing you gastrointestinal pain or discomfort. Some people with irritable bowel syndrome may find that they are sensitive to cherries because they contain sugars called fructose and sorbitol.
Additionally, cherry stems and pits can pose a choking hazard to both adults and children. Remove stems and pits before feeding cherries to children.
Conclusion
When considering the benefits of this product, remember that eating cherries helps with certain health conditions, but it is not a panacea.
Furthermore, many studies use concentrate or cherry powder, which can be given in larger amounts than a person would typically consume in cherry form, and is not the same as eating fresh cherries.
So, while cherries can be part of a plant-rich diet that promotes health and well-being, it's important to manage expectations.
