What's your favorite fruit, Lykkers? Taiwan is known as the “fruit kingdom,” with pineapples, bananas, and apples available almost everywhere. But have you ever thought of adding cherries to your list of favorites?
Since cherries are usually imported and more expensive, they're not as common in local households. However, cherries offer a wide range of health benefits that make them worth trying!
Today, let's explore 5 amazing benefits of cherries and see how these little red gems can work wonders for our bodies.
Nutritional Value of Cherries
According to data from the Ministry of Health and Welfare, 100 grams of cherries contain:
• Calories: 75 kcal
• Protein: 1.2 g
• Carbohydrates: 19.1 g
• Dietary fiber: 1.3 g
• Potassium: 236 mg
• Vitamin C: 10.7 mg
With this impressive nutrient profile, cherries provide a variety of benefits that can improve our overall well-being.
1. Powerful Antioxidant and Anti-inflammatory Effects
Cherries are rich in vitamin C, and just 100 grams can supply 1/10 of our daily vitamin C requirement. Vitamin C is a powerful antioxidant that helps reduce damage caused by free radicals in the body. Additionally, a study published in the journal Molecules found that cherries contain several phytochemicals, such as polyphenols, anthocyanins, and flavonoids, which have strong anti-inflammatory properties.
Another study from Nutrients highlighted that polyphenols in cherries may help prevent chronic diseases such as heart disease, diabetes, and certain types of cancer. Interestingly, the sourer the cherry, the higher its phenolic content. So, if you prefer tart cherries, you're getting even more antioxidants and health benefits!
2. Helps Relieve Muscle Soreness
If you've ever felt sore after a workout, cherries might be your new best friend. Thanks to their high concentration of phytochemicals, cherries provide excellent anti-inflammatory and antioxidant benefits that help reduce muscle soreness and speed up recovery. Studies have shown that tart cherries, such as Montmorency cherries and tart cherry juice, are particularly effective in easing post-workout muscle pain and promoting faster healing. For those who exercise regularly, adding cherry juice to your routine can make a noticeable difference.
3. Reduces Risk of Heart Disease
In today's fast-paced world, many of us rely on convenience foods, which are often high in sodium. Consuming too much sodium can lead to water retention and high blood pressure, putting a strain on our hearts. Cherries, rich in potassium, can help balance the sodium-potassium ratio in our bodies and reduce the risk of heart disease.
A study published in the Chronic Disease journal found that anthocyanins, flavonoids, and catechins in cherries play a role in reducing oxidative stress and lowering the risk of heart-related issues. Another large-scale study with over 84,000 participants showed that a high intake of polyphenols significantly reduced the risk of developing heart disease over a 5-year period.
However, it's important for individuals with kidney problems to be cautious, as cherries are high in potassium. Excessive potassium intake can lead to complications for those with impaired kidney function.
4. Eases Arthritis and Gout Pain
Cherries are not only good for our hearts but also for our joints. Their anti-inflammatory properties can help relieve arthritis and gout pain. A study by the National Center for Biotechnology Information (NCBI) found that in a group of healthy women aged 22 to 40 who consumed 280 grams of cherries, both uric acid levels and C-reactive protein (CRP), a marker of inflammation, significantly decreased. Since high uric acid levels are a primary cause of gout, and CRP levels indicate inflammation in the body, cherries can effectively reduce the risk of gout flare-ups and ease arthritis discomfort.
In another study tracking 633 gout patients over one year, those who consumed fresh cherries for more than 2 days experienced a 35% reduction in gout attacks. This shows that including cherries in our diet can be a natural way to manage joint pain and inflammation.
5. Improves Sleep Quality
Struggling with sleep? Cherries can help! Studies have shown that consuming tart cherry juice for 7 consecutive days improves both sleep quality and duration. This is due to the high levels of melatonin found in cherries, a hormone that regulates sleep and helps our bodies wind down naturally. For those with trouble falling asleep or staying asleep, a glass of tart cherry juice before bedtime may be just the solution.
How to Enjoy Cherries for Maximum Benefits
To reap the most benefits, we can eat fresh cherries, drink tart cherry juice, or even try dried cherries. Incorporating cherries into smoothies or fruit salads is a great way to enjoy their delicious taste and powerful health effects. For those looking to ease muscle soreness or improve sleep, tart cherry juice may provide quicker and more noticeable results.
Final Thoughts: Cherries Are Nature's Gift
Cherries are more than just a tasty fruit—they're packed with incredible health benefits that can improve our overall well-being. Whether it's reducing inflammation, preventing heart disease, or promoting better sleep, cherries are a simple and natural way to boost our health. Lykkers, have you tried adding cherries to your daily routine? If not, maybe it's time to give these tiny wonders a try and enjoy all the goodness they have to offer!
CHERRIES BENEFITS
Video: Horizons Health
