Cherries are native to Eastern Europe and Asia Minor regions. They belong to the “drupe” family of fruits such as plumps, peaches, apricots etc. The two varieties of cherries that are popular are Sweet-Cherry and Tart-Cherry. Cherries are drupe fruits with a central “stony-hard” seed surrounded by fleshy edible pulp.
Who does not like Cherries? Most like it for its taste. But, cherries are not only all about for its sweet taste but, they are one of those fruits which is low in calorie but, rich in phytonutrients, vitamins, and minerals. Both sweet as well as tart cherries are packed with numerous health benefiting compounds that are essential for wellness. Tart Cherries are a hit among athletes and sports persons.
A study in the Journal of the International Society of Sports Nutrition, found that runners who downed 24 ounces of tart cherry juice for 7 days leading up to a race noted significantly lower amounts of muscle pain and a faster recovery.
Let’s look at some of these benefits in detail:
- Skin food: It contains antioxidants like Anthocyanins, Cyanidin, Quercetin help in reducing the free radicals from the body making skin glow and young.
- Anti-cancerous: It is enriched with fiber, vitamin C (ascorbic acid), carotenoids, Anthocyanins this play a vital role in preventing a cancer.
- Reduces Inflammation: Presence of phytochemicals reduces the inflammatory enzymes action giving relief from the pain of Arthritis.
- Reduce muscle pain: Cherries give relief from the muscle inflammation and soreness that on the other hand, lowers the muscle pain.
- Heart food: Presence of Phytosterols & Anthocynanins reduces bad cholesterol levels & regulates PPAR. It raises the regulation of genes responsible for fat and glucose metabolism; which in turn lowers the risk of heart stroke. Also, it is enriched with potassium that regulates the heart rate which controls the blood pressure/hypertension.
- Best for diabetes: It is furnished with Anthocyanins, lowers the insulin resistance& raises the tolerance for glucose (glucose tolerance). Cherries have low glycemic index of 22-25 ranging on the variety of it.
- Reduces the risk of Gout: Eating cherries may lower the levels of uric acid, nitric oxide, CRP levels that reduces the forming of uric acid crystals which prevents from swelling and stiffening of knees, thereof lowering the risk of Gout.
- Boost sleep: The tart of cherries a type of antioxidant that binds free radicals named Melatonin, inhibits the inflammation & oxidative stress. This not only helps in improving sleeping hours and the quality of sleep, but also has its positive effect on the people having disturbed pattern of sleep.
- Reduces fat: Cherries help in the decreasing the tummy/belly fat.
- Prevents Alzheimer’s: Cherries are rich in Flavonoids and Procyanidin, which protects neurons (neuronal cells) that inhibits oxidative stress and dementia. Thus, protects from Alzheimer.