Secrets of sweet cherry benefits: 5 reasons to eat this berry every day
Sweet cherry is a favorite summer berry for many people. We love it for its sweet flavor and light crispness. In addition to its taste, sweet cherries saturate our body with vitamins, minerals and antioxidants.
US nutritionist Carly Sedlacek explained the numerous health benefits of eating cherries. We hasten to assure you that while the season is still in full swing, you should go for cherries.
Prevention of cancer, heart disease and diabetes
The color of cherries is due to the content of anthocyanins and polyphenols, such as flavonoids. These phytonutrients have antioxidant properties. And as you know, antioxidants protect the body from inflammation and help fight free radicals, which can cause cellular damage and contribute to the development of chronic diseases, including cancer, diabetes, and heart disease.
Cherries contain antioxidants:
- Vitamin A (beta-carotene)
- Vitamin C
- Vitamin E
Please note. Scientific evidence shows that eating at least 45 cherries daily reduces inflammation caused by free radicals.
Improve muscle condition
A study involving long-distance runners found that tart cherries and berry juice can ease inflammation and soothe sore muscles after exercise.
“The anti-inflammatory and antioxidant properties of cherries act similarly to non-steroidal anti-inflammatory drugs. In fact, it is a natural ibuprofen to reduce or prevent pain,” said nutritionist Carly Sedlacek.
Moreover, runners who took the cherry supplement for 10 days before the half marathon finished 13% faster than those who took a placebo. And they felt less tired after the race.
Relieve arthritis pain
In another study, 1 out of 4 people with gout who consumed sweet cherries reported relief from painful exacerbations of the disease. The fact is that uric acid buildup causes inflammatory arthritis, which can make your big toes and other joints feel like they are on fire.
Instead, as Sedlacek explained, eating cherries daily or juicing them can reduce uric acid levels and relieve pain and swelling in arthritis.
Protect heart health
In terms of this effect, the benefit of cherries lies in their kali content. A cup of sweet cherries contains 260 milligrams of potassium, a little sodium and a lot of plant sterols (phytosterols).
Foods that are high in potassium and low in sodium, consumed in moderation, can help lower blood pressure and reduce the risk of heart disease,” Sedlacek explained.
Sweet cherries can also help lower cholesterol levels, which also has a positive effect on heart health.
Helps control blood sugar levels
This berry has a low glycemic index, and therefore does not provoke blood sugar spikes. Cherries also contain fiber (in the skin), which also contributes to this. So, people with diabetes can safely enjoy sweet cherries for dessert.
The researchers suggested that people with diabetes drink 40 grams of cherry juice daily for 6 weeks. All participants showed a significant decrease in blood sugar levels.
How many sweet cherries should you eat
Nutritionist Sedlacek advises eating one cup of fresh cherries a day or a quarter cup of dried berries. Diversify your dishes with these berries: they can be tasted not only with pancakes, but also add spice to a cabbage salad or even pilaf.
Important! This material is for general informational purposes only and should not be used as a basis for diagnosis or medical advice. The publications on the site are based on the latest relevant and scientifically based research in the field of medicine. However, if you need a diagnosis or medical advice, be sure to consult a doctor.
