Cherries aren't just a tasty treat, they're packed with nutrients and health benefits. These little red gems are a great source of fiber and antioxidants. Studies show that cherries can improve sleep quality and reduce inflammation. They are also a natural source of melatonin. Here are 14 impressive health benefits of cherries you might not know about.
1. Lower Cholesterol Levels
Cherries can help lower cholesterol levels naturally. The extract from cherries has been shown to lower VLDL (very low-density lipoprotein) levels. This can help prevent the progression of non-alcoholic fatty liver disease. Eating cherries can also raise your body's ratio of good cholesterol. This mix of benefits makes cherries a great choice for maintaining healthy cholesterol levels.
2. Lower Cancer Risk
Eating cherries has been linked to a lower risk of several types of cancer. Studies show that cherries can reduce the risk of pancreatic, breast, liver, intestinal, skin, and lung cancers. This is thanks to their phenolic compounds and perillyl alcohol content. These compounds help protect cells from the damage that can lead to cancer.
3. Aids Sleep
Having trouble sleeping? Cherries might be the solution. They are a natural source of melatonin, tryptophan, and serotonin compounds that help regulate sleep cycles. Eating sweet cherries can improve sleep quality and increase the number of hours you sleep. Including cherries in your diet could be a natural way to sleep better.
4. High in Antioxidants
Antioxidants are crucial for fighting off free radicals, which can cause cellular damage, disease, and aging. Cherries are a powerful antioxidant source, rich in polyphenols, melatonin, carotenoids, vitamin E, and vitamin C. These compounds help protect your body from conditions like cancer, type II diabetes, and heart disease. Incorporating cherries into your diet will boost your antioxidant intake and help protect your overall health.
5. Reduce Chronic Inflammation
Cherries have significant anti-inflammatory properties. Consuming cherries can lower plasma levels of eight biomarkers related to inflammatory illnesses. This effect can reduce the risk factors for conditions like arthritis, diabetes, cancer, and hypertension. The polyphenols in cherries help reduce oxidative stress and inflammation, making them a great option for anyone looking to improve their inflammatory response.
6. Enhance Memory
Cherries can also boost memory and cognitive performance. Animal studies have shown that consuming cherries improves memory. Human studies have also seen positive results. The anthocyanins in cherries can help lower the risk of Alzheimer's disease and dementia. By including cherries in your diet, you might keep your brain sharp for longer.
7. Lower Blood Pressure
Cherries can be a natural way to lower blood pressure. They have been shown to reduce both systolic and diastolic blood pressure levels. The phenolic acids in cherries have vasorelaxant and antihypertensive properties, which means they can help relax blood vessels and lower blood pressure. Keeping your blood pressure in check is key to heart health, and cherries can play a role in that.
8. Lower Heart Disease Risk
Cherries are packed with anthocyanins, which help lower the risk of various heart diseases. These compounds inhibit lipid peroxidation and decrease inflammation, reducing cardiovascular disease risk factors. Cherries are also high in potassium, which helps regulate blood pressure and heart rate. A diet rich in cherries can significantly strengthen your heart health.
9. Help Maintain Normal Weight
Trying to maintain a healthy weight? Cherries can help. They are high in fiber and have a low glycemic index, which means they help you feel full for longer without spiking your blood sugar. This makes cherries an excellent choice for anyone looking to manage their weight effectively.
10. Improve Mood
Cherries don't just benefit your physical health and they can improve your mental wellbeing as well. Regular consumption of cherries has been shown to lower cortisol levels and ease anxiety. They are also linked to an overall better mood. If you're feeling stressed, it might be a good idea to snack on some cherries.
11. Prevent Gout
Gout is a form of arthritis that causes episodes of severe joint pain. This pain comes from high levels of uric acid in the blood. Cherries' anti-inflammatory properties can help alleviate gout symptoms. Regular consumption of cherries has been linked to lower blood uric acid levels. The phenolics in cherries also limit the oxidation of free radicals, which can lead to gout.
12. Reduce Arthritis Symptoms
The anti-inflammatory qualities of cherries don't just help with gout they can also ease symptoms of other forms of arthritis. Cherries reduce oxidative stress and lower uric acid levels. This makes them very beneficial for those suffering from various types of arthritis. The antioxidants in cherries also help reduce inflammatory proteins that can intensify arthritis symptoms.
13. Faster Exercise Recovery
Cherries can speed up your recovery time after exercise. Their anti-inflammatory and antioxidant properties reduce muscle pain and inflammation. Tart cherry juice is especially effective for muscle repair and reducing exercise-induced soreness. One study found that women who drank tart cherry juice recovered faster and had less muscle soreness after exercise compared to those who took a placebo.
14. Help Treat Type II Diabetes
If you have diabetes, cherries are a great carbohydrate source. They have a low glycemic index, which means they don't cause sudden spikes in blood sugar levels. The polyphenols in cherries help reduce oxidative stress and hyperglycemia, which are linked to type II diabetes. Regular cherry consumption may also help maintain healthy blood sugar levels.
Conclusion
Including cherries in your diet can offer numerous health benefits, from improving heart health and memory to aiding sleep and reducing inflammation. So, next time you're in the produce aisle, be sure to grab a bag of these nutrient-packed fruits. Your body will thank you.