What are Cherries?
Cherries, which have the scientific name Prunus avium, are one of the most romantic fruits. They are eaten all around the world and are often a favorite flavor or ingredient. Predominantly a fruit of cold countries, cherries look and taste wonderful. Research conducted in the University of California, cherries have a vibrant color and tangy taste and they are indicators of the equally vibrant and magical health benefits these little fruits contain.
According to USDA Nutrition Database, cherries provide a wide range of nutrients that include it is rich in potassium, calcium, energy, sugars, and vitamin C. It also contains magnesium, iron, zinc, thiamin, riboflavin, niacin, and vitamin E and B6.
Serving Size : Nutrient Value Water [g] 82.25 Energy [kcal] 63 Protein [g] 1.06 Total lipid (fat) [g] 0.2 Carbohydrate, by difference [g] 16.01 Fiber, total dietary [g] 2.1 Sugars, total [g] 12.82 Calcium, Ca [mg] 13 Iron, Fe [mg] 0.36 Magnesium, Mg [mg] 11 Phosphorus, P [mg] 21 Potassium, K [mg] 222 Sodium, Na [mg] 0 Zinc, Zn [mg] 0.07 Vitamin C, total ascorbic acid [mg] 7 Thiamin [mg] 0.03 Riboflavin [mg] 0.03 Niacin [mg] 0.15 Vitamin B-6 [mg] 0.05 Folate, DFE [µg] 4 Vitamin B-12 [µg] 0 Vitamin A, RAE [µg] 3 Vitamin A, IU [IU] 64 Vitamin E (alpha-tocopherol) [mg] 0.07 Vitamin D (D2 + D3) [µg] 0 Vitamin D [IU] 0 Vitamin K (phylloquinone) [µg] 2.1 Fatty acids, total saturated [g] 0.04 Fatty acids, total monounsaturated [g] 0.05 Fatty acids, total polyunsaturated [g] 0.05 Fatty acids, total trans [g] 0 Cholesterol [mg] 0 Caffeine [mg] 0 Sources include : USDA
Health Benefits of Cherries
A research conducted by Ferretti G in the Polytechnic University of Marche, Italy, cherries are storehouses of antioxidants such as vitamin C, , and flavonoids ( ). They effectively neutralize free radicals and protect us from all ailments associated with aging or the action of oxidants such as weakening of the heart and nervous system, loss of vision, macular degeneration, hair loss, wrinkling of skin, loss of libido, as well as colon and prostate cancer. This effect of cherries can also help with , nervous disorders, and many other mental discomforts.
Apart from protecting against the damage of free radicals, the antioxidants (vitamin C, carotenoids, and flavonoids) also boost immunity and protect us from bacterial, viral, and fungal infections, particularly those of the colon, urinary tract, , and excretory system as well as coughs and colds. According to a study published in 2012, cherries are also effective against arthritis and inflammation. They are also very effective in giving protection against flu, fevers, and gout.
May Help Prevent Cancer
Research conducted at Michigan State University and published in the Cancer Letters journal suggests that tart cherries contain anthocyanins and cyanidin that may help lower your risk of colon cancer.
Again, the antioxidants in cherries play a powerful role. They protect eyes against all damage done by free radicals and aging such as vision loss, macular degeneration, and dryness. They also help in soothing the eyes, reducing inflammation, and maintaining proper ocular pressure. They also protect eyes from common infections.
Improve Brain Function
Flavonoids and carotenoids are very effective in improving the efficiency of the brain, improving memory and keeping it active, which are otherwise reduced due to the action of free radicals as a nearly unavoidable part of aging. Those who are afraid of having a dull brain and a low memory capacity in their old age, start eating cherries! The antioxidant properties of these cherries also protect the nervous system from age-related disorders. Thus, they can be helpful in treating nervous disorders like Alzheimer’s disease, Parkinson’s disease, depression, disappointment, undue anxiety, and chronic stress.
Aid in Digestion
While the fiber in cherries helps relieve constipation, the acid in them aids digestion. Again, the antioxidants in cherries keep the digestive system in order. The flavonoids stimulate the digestive juices and bile while the vitamins help in the proper absorption of the nutrients.
Reduce Heart Diseases
The nutrients in cherries like vitamins, antioxidants (flavonoids and carotenoids), and minerals such as phosphorus are excellent cardio-protectors. They protect the heart from nearly all damage done by the oxidants. They help maintain proper heart rate, prevent blood vessels from hardening, and reduce and , thereby reducing the risk of heart attacks. They also strengthen the cardiac muscles.
The darker the cherry is in color, the more healthy and beneficial it is because of richer antioxidant content. The fructose in cherries provides energy without harming diabetics. These little fruits prevent oral infections and keep away bad breath. The acids and flavonoids in cherries are good appetizers. They are even effective in protecting you from seasonal infections like a cough, cold, pox, mumps, and measles.
Tired of reading this black and white text? Soothe your eyes and refresh yourself with a few cherries. Or you can make some cherry cobbler and relish the dessert. The options for both health and ways to eat these powerful fruits are almost limitless, so enjoy!