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Top 10 Health Benefits of Cherries

Top 10 Health Benefits of Cherries
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Cherries, scientifically called Prunus Avium, are considered as one of the most romantic fruits worldwide. It is not difficult to find them available on Greeting Cards, love stories and poems, while cherry blossoms has been traditionally connected with birth, marriage and even the death of heroes, etc. Cherries also rank the top list of the most eaten fruits around the world because of their attractive look and wonderful flavour. Like other good fruits, cherries afford huge health benefits thanks to the valuable nutrients they contain. In addition, it is the vibrant color and tangy taste that make cherries become among most natural but effective cures for a widely variety of health problems.

Nutritional Value of Cherries

Cherries - Top 10 Health Benefits of Cherries

Cherries contain excellent sources of quercetin, hydroxycinnamates, anthocyanins, potassium, melatonin and carotenoids. They are regarded as one of the high-fiber foods [1] [2] and good providers of vitamin C content. Particularly, sweet cherries are loaded with a low glycemic index [3] of 22, which is lower than grapes, peaches, plums, blueberries as well as apricots.

A cup serving of sweet cherries includes:

  • 10 milligrams vitamin C
  • 88 international units vitamin A
  • 306 milligrams potassium
  • 0.1 milligram manganese
  • 0.1 milligram copper
  • 15.2 milligrams magnesium
  • 0.1 milligram vitamin B6
  • 0.5 milligrams iron
  • 17.9 milligrams calcium
  • 0 gram fat
  • 1 gram protein
  • 3 grams dietary fiber
  • 18 grams sugar
  • 22 grams carbohydrates
  • 87 calories

Health Benefits of Cherries

Thanks to the nutritional value, health benefits of cherries are immerse making them possible to prevent cancer, promote brain function and nerve system, boost eye care, improve heart health, or relieve swelling and so on.

Let’s take a closer look at top 10 health benefits of cherries that you might not know about.

1. Preventing Cancer

Cherries are packed with the flavonoids [4] , carotenoids [5] and such vitamins as vitamin A and C which can serve as powerful anti – carcinogenic compounds. This fruit blocks efficiently the development of cancer cell as well as prevents the formation of new cancerous growth and free radicals, which are major catalysts of spreading cancer.

2. Promoting Brain Function and Nerve System

Due to flavonoids and cartotenoids present in cherries, both have been shown to be effective for boosting the brain function, strengthening the memory and keeping it active, which can become weak due to the action of free radicals as an evitable part of aging. For those who are suffering from a dull brain [6] along with low memory storage when getting old, cherries are a life-saver! You should start eat cherries right away if you really want to get your overall health condition significantly improved. The antioxidant properties found in cherries additionally prevent the nervous system from age-related disorders; therefore, they are extremely beneficial for curing some common nervous disorders consisting of Alzeimer’s disease, Parkinson’s disease, depression, chronic stress and undue anxiety.

Read also: Top 10 Natural Foods to Prevent Cancer

3. Boosting Eye Care

Eye Care - Top 10 Health Benefits of Cherries

Once again, the effect of the antioxidants present in cherries acts as an impressive role in protecting eyes from both internal and external damage resulted from free radicals and aging including vision loss, dryness, macular degeneration  [7] [8] and eyes soothing. Besides, they can aid in lowering the risk of inflammation and help maintain proper ocular pressure [9] . Cherries benefit your eyes by protecting them against prevalent infection.

Read also: Top 10 Super Foods For Eye Health

4. Reducing Swelling

One of the most amazing health benefits of cherries that you need to know is reducing swelling. As people experience pain from swelling, they usually seek for nonsterodial anti-inflammatory [10] [11] drugs known as NSAIDS. Unfortunately, the drugs can cause harm to people who are using it, particularly when they can cause allergies. A 2004 report has found that a moderate supplement of cherry juice can forcefully relieve inflammation and pain-related attitude from animals, fulfilling the promise as a powerful treatment for getting of swelling on humans.

5. Strengthening Heart Health

Heart Health - Top 10 Health Benefits of Cherries

Cherries keep benefitting you by strengthening your heart health condition. According to a study, the valuable nutrients of cherries like vitamins, antioxidants and minerals such as phosphorous turn out to be one of the greatest cardio protectors. They not only protect your heart health from all destruction caused by the oxidants but also maintain proper heart rate. Cherries also help prevent your blood vessels against hardening, followed by a lower in the cholesterol level as well as high blood pressure treatment, which play an important role in increasing the reduced risk of heart attacks. Boosting the cardiac muscles is another health benefit of cherries that should also be taken into account.

6. Reducing the Chance of Gout Attacks

Treating Gout- Top 10 Health Benefits of Cherries

Gout is an extremely painful, arthritic health condition that mainly afflicts big toes. When being affected, the big toes will become stiff and painful derived from excessive uric acid resulting in crystals formed in joints. High uric acid levels [12] can easily lead to further serious health matters including diabetes, kidney and even heart disease.

Daily intake of cherries can reduce the risk of gout attacks by up to 35% according to a publish study with 633 gout patients conducted by a professor of medicine and publish health in Boston University. Gout patients who ate cherries in a two-day period could lower the chance of gout development up to 35% compared to those who did not. Their finding showed that consuming cherries or even cherry extract up to three cup servings over two days possibly weakened the risks of gout attacks as well as the gout flare.

7. Lowering Muscle Pain

Lowering Muscle Pain - Top 10 Health Benefits of Cherries

In different ways cherries benefit you, reducing muscle pain is among great health benefits of cherries that you infrequently take a notice of. A study has indicated that a cup and a half of tart cherries can efficiently reduce the muscle inflammation and soreness. A group of marathon runners consuming tart cherry juice before the race witnessed a less pain than those who drank another fruit drink.

8. Beating Fat

Beating Fat - Top 10 Health Benefits of Cherries

Tart cherries can potentially aid in adjusting your body metabolism and your capability of fighting off abdominal body fat. Anthocuanins, which is widely known as a type of flavonoid taking responsibility for cherries’ red color to prevent against the development of obesity. Additionally, tart cherries help reduce inflammation as well as abdominal fat and thereby worsening the risk of metabolic syndrome [13] [14] [15] [16] .

9. Treating Constipation and Improving Digestion

If the rich source of fiber helps relieve naturally constipation, the acid found in cherries supports the digestive system. The antioxidants present in this healthy fruit keep the digestive function staying in order. In addition, the flavonoids encourage the bile and digestive juices while the vitamin contents aid effectively in the appropriate absorption of essential nutrients.

10. Sleeping Better

Sleep better - Top 10 Health Benefits of Cherries

A recent study has presented that eating cherries on a regular basis is strongly recommended because they help you sleep better. The combination of the anti- inflammatory properties in cherries and a dash of sleep-regulating melatonin strengthen your deep sleep during nights. Also of the note, tart cherries have a similar impact as insomnia medication such as melatonin and valerian  on the elderly.

Read also: Home Remedies For Insomnia

*Disclaim: The effectiveness from applying these natural tips will be depended on the body condition of the applicant.

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