Cherries: Nutrition Facts and Health Benefits

Cherries: Nutrition Facts and Health Benefits

Overview

Luscious-looking and amazingly delicious, cherry fruit is a tasty fruit of summer.

Also, this fruit is bursting with nutrition.

Eastern Europe and Asia Minor regions are the land of cherries.

Botanically, this fruit is a fleshy drupe  – stone fruit.

It belongs to the broad Rosaceae family of small tree fruits in the genus – Prunus.

Some common fruits which are also in “drupe” family are plums, peaches, apricots and so on.

Typically, cherries are covered by a shiny red color with thin peel.

Also, their vibrant color and tangy taste indicate the equally amazing health benefits of these little fruits.

Cherries are good for improved eye condition, better immunity health and aging process.

This article will explore cherries nutrition as well as top Benefits of Cherries.

Nutrition Facts

Cherries - Nutrition Facts

Nutritionally, cherries are so good for the overall healthy.

They are fat, cholesterol and sodium free.

A cup of cherries contains less than 90 calories.

Cherry is also a powerhouse of fiber ( a cup of cherries has 3 grams of fiber).

In fact, fiber can support digestive system, lower cholesterol level.

Also, this substance can control blood sugar rate and is really beneficial for weight loss (1).

Cheries also contain 10.8 miligrams of vitamin C.

This vitamin is essential for the collagen formation of bones, blood,muscle and blood vessels.

It also helps the body absorb iron easily.

Cherries also contain beta carotene and a trace amount of vitamin K, vitaminB6 and vitamin A.

Loading with potassium, cherries can keep the body functioning.

Also, cherry consumption plays an important part in muscle, heart, kidney and nervous functions.

Though existing in moderate quantity, boron, anthocyanins and melatonin in cherries still give you some amazing health benefits.

Bottom line: Cherries consist of many nutrients which can lead to a number of beneficial health effects.

Health Benefits of Cherries

Following are top 7 benefits of cherries.

Whether baked in a pie or freshly picked off the tree, cherries can bring distinctive taste.

However, flavor is not only benefits these fleshy stone fruits bring to the table.

In fact, great amount of nutrient enables cherries to provide people with many health benefits.

1. Aging Process

Cherries - Aging Process

 

The massive benefits of cherries make it ideal for fighting aging process.

No unlike other berries, cherries are store houses of antioxidants including vitamin C and flavoids.

These substances can neutralize free radicals and save us from all ailments which can foster aging process (2).

Also, vitamin C and flavonoids can create barriers to the action of oxidants.

They include weaker heart, vision loss, macular degeneration, etc.

Also, the antioxidants such as carotenoids and flavonoids can repair the damage which are done by free radical so well.

Therefore, they may wreak any havoc on the body system (3, 4).

Bottom line: Cherries which is a power house of antioxidants may provide instant relief from aging process symptoms.

2. Infection

To serve as an immunity booster and help the body avoid some types of infection are another health benefits of cherries.

In fact, vitamin C, carotenoids and flavonoids can also promote the function of immune system (5, 6).

As a result, they may protect the body from invasion of bacteria, virus as well as fungus and any foreign visiters.

Interestingly, cherries are abundant source of vitamin C, carotenoids ans flavonoids (7, 8, 9, 10).

Therefore, cherry consumption is helpful the condition of common cold, cough, flu or fever – the most popular diseases which are raised by infections.

Bottom line: Cherries are beneficial for the treatment of infected diseases thanks to their packing with many antioxidant substances including vitamin C, carotenoids and flavonoids.

3. Inflammation

One of mechanisms behind benefits of cherries is it anti-inflammatory effect.

Notably, cherries are pigment rich fruits.

In fact, these pigments are polyphenolic flavonoid components known as anthocyanin glycosides.

Anthocyanin glycosides are famous for powerful anti-oxidant qualities (11).

Also, these compounds may act as an anti-inflammatory drug by blocking the action of enzymes cyclooxygenase-1 and 2.

Hence, cherry intake may offer promising health impacts against some imflammation-related problems such as arthritis, gout, etc (12, 13, 14, 15).

Bottom line: When it comes to the treatment for the condition of inflammation, people can think about cherries.

4. Cancer

Cherries - Cancer Prevention

Among many benefits of cherries, people also usually mention its anti-cancer ability.

For human, cancer is one of the most common dreads which took away the live of thousands people each day.

Generally, cancer emerges when the development of cells inside the body system is uncontrolled.

In most cases, oxidative damage is a deciding factor in the appearance of cancer cells (16).

Scientific studies have proved that antioxidants can cope with oxidative damage.

Therefore, it is logical to understand that cancer prevention is one of the best benefits of cherries (17, 18).

In reality, the flavonoids, carotenoids, vitamin A and C are significantly powerful anti-carcinogenic substances.

They can effectively prevent the growth of cancerous cells and their development.

In a study, cherries could inhibit the tumor development and reduce the risk of colon cancer cell in mice (19).

However, more studies on human are requied for firmer evidence of cherries’ effect on preventing cancer.

5. Eye Care

Once again, the antioxidants in cherries show their occupying roles.

These substancs are responsible for protecting eyes against all damage from free radicals and aging process.

They are vision loss, macular degeneration and dryness.

In the mean time, cherries will sooth the eye, reduce inflammation and help maintainproper ocular pressure.

They also save eyes from some common infections.

6. Brain Function and Nervous System

When it comes to benefits of cherries, we should also remember its effects on brain function.

Cherries compose of melatonin anti-oxidant (20).

This element will cross the blood-brain barrier easily.

As a result, it has soothing effects on the brain neurons, calms down nervous system irritability.

Thus, the condition of nerosis, insomnia and headache will be improved remarkably (21, 22, 23, 24).

As a result, those who are afraid of having a dull brain and a low memory capacity in their older age should consume cherries.

Bottom line: Cherry consumption may effectively improve the brain function and the condition of many brain-related diseases.

7. Constipation and Digestion

Cherries - Constipation and Digestion

If the fiber in cherries helps provide instant relief from constipation, their loading with acid is beneficial for digestive system (25, 26).

Again, the antioxidants in cherries keep the digestion in order.

Specifically, the flavonoids stimulate the digestive juices and bile while the vitamins help in the proper absorption of the nutrients.

Take Home Message

The health benefits of cherries are believed to be most pleasantly obtained when people eat the whole fruit.

On the other hand, supplementation with cherry extract may supply with a viable alternative when the fresh fruit are not available.

Generally, cherries are quite safe to use.

However, in some occasional cases, cherries may produce some side effects.

As with any food, there is the danger for allergic reaction to cherry ectract in people who are sensitive to cherries.

Therefore, it is a good idea to avoid cherry extract if you have an allergy to whole cherry fruit or other stone fruits.

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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