12 Benefits Of Cherry Fruit & Its Nutritional Value
12 Benefits Of Cherry Fruit & Its Nutritional Value
Tiny, juicy and very tasty, we often come across this fruit in desserts, cakes, ice creams, tarts and muffins. A typical cherry is a fleshy drupe (stone fruit) belonging to the genus prunus, which also includes fruits like plums, peaches and apricots. Prunus avium is the name given to wild cherry as well as the cherry tree. A typical cherry has a stony hard seed in the center surrounded by edible fleshy fruit measuring around 2 cm in diameter. It has a very thin skin which is bright and shiny red or purple in colour. Cherries generally fall into two categories- wild or sweet cherry and sour or tart cherry. Sweet cherries belong to the species Prunus avium while the tart variety belongs to the species Prunus cerasus.
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Cherries are a chef’s favourite as they can be used in a variety of recipes, making the dishes more attractive and delectable. Cherry extracts are often added to beverages and processed foods to impart flavour. Delicious, and loaded with nutrients, particularly Vitamin C and beta-carotene, cherries are definitely the choice if you are looking for a great combination of taste and health.
Health Benefits of Cherry Fruit
1. Relieves Arthritis Pain:
The presence of excess uric acid in the blood can lead to intense pain, swelling, tenderness and inflammation associated with arthritis and gout. The two powerful compounds in tart cherries, anthocyanins and bioflavonoids slow down the enzymes Cyclo-oxyygenase -1 and -2, thus preventing and relieving pain caused during arthritis and gout as well as the effects of osteoarthritis and rheumatoid arthritis. This is because it helps to dissolve the crystals of urate which can be formed around the joints and the kidneys. According to research conducted by the Human Nutrition Research Center at the University of California, women consuming 280 grams of tart cherries showed 15% lower levels of uric acid.
2. Anti-cancer Properties:
These properties can be attributed to the presence of flavonoids that impart the deep red color to cherries and powerful antioxidants that fight the free radicals in the body. Cyanidin is one such flavonoid from the anthocyanin group that prevents cancer cells from growing out of control. They are also rich in quercetin which is regarded as one of the most potent anticancer agents. Ellagic acid is a naturally occurring plant phenolic known for its anti-carcinogenic/anti-mutagenic properties. Cherries also contain an extremely powerful compound called perillyl alcohol (POH) which is effective in reducing the occurrence of all types of cancer. The combination of these compounds makes cherries a great anti-cancer agent.
3. Promotes Peaceful Sleep:
Bad sleep patterns are largely caused due to unbalanced hormones, excess stress and unhealthy habits. Tart cherries contain melatonin, a hormone that induces peaceful sleep. Taking two tablespoons of tart cherry juice before going to bed is as effective as a melatonin supplement in promoting good sleep.
4. Cardiovascular Benefits:
Research conducted by the University of Michigan Health System indicated that the cardiovascular benefits provided by cherries are comparable to those of some medications. This is because the anthocyanins which impart the red colour to tart cherries activate PPAR in bodily tissues, which regulates fat and glucose, thus preventing high cholesterol, blood pressure and diabetes. A cherry enriched diet can greatly reduce the risk of heart disease by lowering cholesterol and easing inflammation.
5. Lowers Blood Pressure:
Cherries are an excellent source of potassium which plays an important role in lowering blood pressure by getting rid of excess sodium in the body. Consumption of cherries helps in maintaining the balance of potassium and sodium, thus preventing hypertension. A cup of cherries has the same amount of potassium as a banana which makes it a great substitute for banana.
6. Aids Weight Loss:
Cherries are low in calories and fat and they mainly comprise of water. Thus, eating cherries can help you lose weight, particularly belly fat. A cup of cherries contains less than 100 calories and 3 grams fiber, which can keep you full for longer. They also contain B vitamins like thiamin, riboflavin and Vitamin B6 which are vital for metabolism and conversion of nutrients into energy. High water content increases energy levels and speeds up metabolism. Thus, cherry for weight loss is very beneficial.
7. Relieves Migraines:
The anthocyanins and bioflavonoids present in cherries help relieve headaches and migraines by reducing inflammation in the body. The effect of these compounds is comparable to that of aspirin and ibuprofen.
8. Aids Muscle Recovery:
Consumption of a cup and a half of tart cherries or a cup of tart cherry juice can greatly reduce muscle inflammation and soreness following rigorous exercise. Research conducted by the Oregon Health and Science University of America reported that the athletes who drank tart cherry juice before a long distance relay experienced less muscle pain after the race than their other counterparts. Another research by London Bank University concluded that after drinking cherry juice, athletes regained 90% of their normal muscle force in 24 hours. This benefit can be attributed to the exceptional anti-inflammatory properties of tart cherries.
9. Sex Booster:
Being packed with Vitamins A and C, cherries can boost libido in men and women. Vitamin A improves testosterone and estrogen levels whereas Vitamin C boosts sexual appetite and improves men’s semen volume.
Skin Benefits of Cherry Fruit:
Apart from their numerous health benefits, the rich variety of antioxidants as well as vitamins A and C make them beneficial for your skin. This fruit has the following skin benefits.
10. Anti-ageing Benefits:
Cherries contain high levels of vitamin C and other antioxidants which fight free radicals, thus preventing signs of ageing like fine lines, wrinkles and spots. They also contain a plant pigment called anthocyanidin which prevents wrinkles by destroying the harmful enzymes that make your skin old and wrinkled. The Montmorency cherries have the highest antioxidant levels, consisting of 17 antioxidant compounds.
11. Treatment Of Skin Conditions:
Cherry juice is an effective alternative treatment of skin conditions like acne, rosacea and vulgaris. The high content of vitamin A and antibacterial properties of cherries remove toxins from the blood and eliminate the bacteria trapped under the skin.
Hair Benefits of Cherry Fruit:
The wide array of nutrients, vitamins, minerals and antioxidants in cherries makes them beneficial for your scalp and hair as well. Proper and adequate supply of these nutrients to the hair follicles helps to maintain their health and promote hair growth.
12. Promotes Healthy Hair:
Cherries are excellent sources of anthocyanins and beta-carotene which are vital for hair health. Cherry extracts are used in various supplements and hair care products meant to combat hair problems like split ends and hair fall.
Nutritional Value of Cherries
These wonderfully delicious tiny fruits are packed with health benefiting nutrients and unique antioxidants. They fall into the category of most nutritious fruits with their high content of antioxidants and vitamin C.
Nutrition Facts
Serving size: 1 cup,
Vitamin C
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| Cherry Fruit |
Tiny, juicy and very tasty, we often come across this fruit in desserts, cakes, ice creams, tarts and muffins. A typical cherry is a fleshy drupe (stone fruit) belonging to the genus prunus, which also includes fruits like plums, peaches and apricots. Prunus avium is the name given to wild cherry as well as the cherry tree. A typical cherry has a stony hard seed in the center surrounded by edible fleshy fruit measuring around 2 cm in diameter. It has a very thin skin which is bright and shiny red or purple in colour. Cherries generally fall into two categories- wild or sweet cherry and sour or tart cherry. Sweet cherries belong to the species Prunus avium while the tart variety belongs to the species Prunus cerasus.
Up
Cherries are a chef’s favourite as they can be used in a variety of recipes, making the dishes more attractive and delectable. Cherry extracts are often added to beverages and processed foods to impart flavour. Delicious, and loaded with nutrients, particularly Vitamin C and beta-carotene, cherries are definitely the choice if you are looking for a great combination of taste and health.
Health Benefits of Cherry Fruit
1. Relieves Arthritis Pain:
The presence of excess uric acid in the blood can lead to intense pain, swelling, tenderness and inflammation associated with arthritis and gout. The two powerful compounds in tart cherries, anthocyanins and bioflavonoids slow down the enzymes Cyclo-oxyygenase -1 and -2, thus preventing and relieving pain caused during arthritis and gout as well as the effects of osteoarthritis and rheumatoid arthritis. This is because it helps to dissolve the crystals of urate which can be formed around the joints and the kidneys. According to research conducted by the Human Nutrition Research Center at the University of California, women consuming 280 grams of tart cherries showed 15% lower levels of uric acid.
2. Anti-cancer Properties:
These properties can be attributed to the presence of flavonoids that impart the deep red color to cherries and powerful antioxidants that fight the free radicals in the body. Cyanidin is one such flavonoid from the anthocyanin group that prevents cancer cells from growing out of control. They are also rich in quercetin which is regarded as one of the most potent anticancer agents. Ellagic acid is a naturally occurring plant phenolic known for its anti-carcinogenic/anti-mutagenic properties. Cherries also contain an extremely powerful compound called perillyl alcohol (POH) which is effective in reducing the occurrence of all types of cancer. The combination of these compounds makes cherries a great anti-cancer agent.
3. Promotes Peaceful Sleep:
Bad sleep patterns are largely caused due to unbalanced hormones, excess stress and unhealthy habits. Tart cherries contain melatonin, a hormone that induces peaceful sleep. Taking two tablespoons of tart cherry juice before going to bed is as effective as a melatonin supplement in promoting good sleep.
4. Cardiovascular Benefits:
Research conducted by the University of Michigan Health System indicated that the cardiovascular benefits provided by cherries are comparable to those of some medications. This is because the anthocyanins which impart the red colour to tart cherries activate PPAR in bodily tissues, which regulates fat and glucose, thus preventing high cholesterol, blood pressure and diabetes. A cherry enriched diet can greatly reduce the risk of heart disease by lowering cholesterol and easing inflammation.
5. Lowers Blood Pressure:
Cherries are an excellent source of potassium which plays an important role in lowering blood pressure by getting rid of excess sodium in the body. Consumption of cherries helps in maintaining the balance of potassium and sodium, thus preventing hypertension. A cup of cherries has the same amount of potassium as a banana which makes it a great substitute for banana.
6. Aids Weight Loss:
Cherries are low in calories and fat and they mainly comprise of water. Thus, eating cherries can help you lose weight, particularly belly fat. A cup of cherries contains less than 100 calories and 3 grams fiber, which can keep you full for longer. They also contain B vitamins like thiamin, riboflavin and Vitamin B6 which are vital for metabolism and conversion of nutrients into energy. High water content increases energy levels and speeds up metabolism. Thus, cherry for weight loss is very beneficial.
7. Relieves Migraines:
The anthocyanins and bioflavonoids present in cherries help relieve headaches and migraines by reducing inflammation in the body. The effect of these compounds is comparable to that of aspirin and ibuprofen.
8. Aids Muscle Recovery:
Consumption of a cup and a half of tart cherries or a cup of tart cherry juice can greatly reduce muscle inflammation and soreness following rigorous exercise. Research conducted by the Oregon Health and Science University of America reported that the athletes who drank tart cherry juice before a long distance relay experienced less muscle pain after the race than their other counterparts. Another research by London Bank University concluded that after drinking cherry juice, athletes regained 90% of their normal muscle force in 24 hours. This benefit can be attributed to the exceptional anti-inflammatory properties of tart cherries.
9. Sex Booster:
Being packed with Vitamins A and C, cherries can boost libido in men and women. Vitamin A improves testosterone and estrogen levels whereas Vitamin C boosts sexual appetite and improves men’s semen volume.
Skin Benefits of Cherry Fruit:
Apart from their numerous health benefits, the rich variety of antioxidants as well as vitamins A and C make them beneficial for your skin. This fruit has the following skin benefits.
10. Anti-ageing Benefits:
Cherries contain high levels of vitamin C and other antioxidants which fight free radicals, thus preventing signs of ageing like fine lines, wrinkles and spots. They also contain a plant pigment called anthocyanidin which prevents wrinkles by destroying the harmful enzymes that make your skin old and wrinkled. The Montmorency cherries have the highest antioxidant levels, consisting of 17 antioxidant compounds.
11. Treatment Of Skin Conditions:
Cherry juice is an effective alternative treatment of skin conditions like acne, rosacea and vulgaris. The high content of vitamin A and antibacterial properties of cherries remove toxins from the blood and eliminate the bacteria trapped under the skin.
Hair Benefits of Cherry Fruit:
The wide array of nutrients, vitamins, minerals and antioxidants in cherries makes them beneficial for your scalp and hair as well. Proper and adequate supply of these nutrients to the hair follicles helps to maintain their health and promote hair growth.
12. Promotes Healthy Hair:
Cherries are excellent sources of anthocyanins and beta-carotene which are vital for hair health. Cherry extracts are used in various supplements and hair care products meant to combat hair problems like split ends and hair fall.
Nutritional Value of Cherries
These wonderfully delicious tiny fruits are packed with health benefiting nutrients and unique antioxidants. They fall into the category of most nutritious fruits with their high content of antioxidants and vitamin C.
Nutrition Facts
Serving size: 1 cup,
- Calories: 87
- Protein: 1 g
- Fat: 0 g
- Saturated: 0 g
- Monounsaturated: 0 g
- Polyunsaturated: 0 g
- Carbohydrate: 22 g
- Sugar: 18 g
- Fiber: 3 g
Vitamin C
- Amount: 9.7 mg
- Daily Value: 16%
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