There are many reasons to take advantage of this short season when the summer hallmark fruit is abundant in markets and available for picking. We gathered 10 reasons why we should include cherries in our diet.
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The clear sign of summer’s arrival is cherries. They are beloved and popular fruits, and everyone looks forward to them every year. Cherries can be sweet or tart, bringing a burst of flavor to any dish or just for snacking. They are not only tasty but packed with vitamins, minerals, and plant compounds with strong health benefits.
For most people, a cherry symbolizes a sweet eating experience, although it is actually a sour fruit. Most people do not know that the common fruit in markets is a sweet cherry. There are many reasons to take advantage of this short season when the fruit is abundant in markets and picking, and include it in our diet. Here are 10 health benefits of this amazing summer fruit:
- There are two main types – sweet cherries and tart cherries. The first is sour, the second is sweet, and their color ranges from deep red to light orange. To ensure the cherry is sweet and fresh, choose cherries with a dark color and shiny, smooth, and uniform skin. It is recommended to store them in an airtight container, not stacked, and they can be pitted and frozen for up to a year.
- Cherries are rich in natural antioxidants, which help prevent heart disease, cancer, allergies, diabetes, and slow aging.
The main antioxidant in cherries is anthocyanin, which gives cherries their red pigment. It helps balance sugar levels, is anti-inflammatory and anti-cancer, and supports brain function, improving memory.
- Cherries contain the “dark hormone” called melatonin, which helps regulate the sleep-wake cycle. Therefore, for those suffering from jet lag or insomnia, eating cherries is highly recommended. A study that examined the effect of cherries on sleep quality in healthy men and women found that consuming tart cherry juice concentrate significantly increased melatonin levels in the body and improved sleep quality and duration.
- Cherries are recommended for people with diabetes. Due to their type of sugar, their glycemic index is low, resulting in a smaller insulin response and better long-term blood sugar control.
- Cherries are rich in potassium and low in sodium. They are recommended for people with high blood pressure, heart failure, or kidney problems. Increasing potassium intake can boost sodium excretion in urine, benefiting the cardiovascular system. Potassium also helps relieve and prevent muscle cramps, making it beneficial for menstrual pain.
- In 100 grams of cherries, about half a cup, there are 2 grams of dietary fiber. While not a large amount, it contributes to the daily recommended fiber intake for adults (25–30 grams). Fiber supports digestive health and reduces cholesterol levels.
- Cherries contain bioflavonoids that help relieve pain and prevent joint inflammation, migraines, and more. Before taking a painkiller, try drinking concentrated cherry juice to improve your condition.
- They positively affect recovery after physical exercise due to their effect on key enzymes in oxidative stress.
A February 2014 study examined the use of cherries and their effect on metabolic stress. Sixteen men who cycled were divided into two groups: one received cherry supplements for four days, and the control group received none. Results showed that the cherry group had improved oxidative stress markers and inflammation indicators. Athletes and runners experiencing post-workout pain or inflammation are advised to add cherries to their daily diet.
- Cherries, not just carrots, are rich in vitamin A from beta-carotene. It is essential for vision, supports immune system function, helps normal growth, maintains skin health, and reduces cancer risk.
- Finally, cherries are relatively low in calories while satisfying a sweet craving. In 100 grams of cherries with pits, there are only 63 calories (about 12 cherries). They can be added to desserts, yogurt, fruit shakes, cooking, and baking.