5 Important Health Benefits of Cherries

Cherries are one of the most popular summer fruit, with around two million tonnes being produced worldwide every year! Thankfully, cherries are also wonderful for our health! That deep, dark red hue is a good sign that they pack an array of nutrients, vitamins and minerals. The benefits of cherries range from helping to relieve pain, prevent diseases like cancer and slow down the aging process. Read on to find out how cherries can help improve our health.

Help Fight Cancer & Disease

Cherries are very rich in antioxidants – you can tell simply by observing their deep red hue. Antioxidants help scavenge free radicals which induce damage to our DNA and cells in our body. When we consume a large quantity of antioxidants, they replace the free radicals in our body before they can cause any harm to our health.

Cherries are rich in queritrin (a flavonoid), which has been found by researchers to be one of the most potent anti-cancer antioxidants. They also contain ellagic acid (potent anti-carcinogen and anti-mutagenic which eradicate cancer cells in the body) and perillyl alcohol (POH) which is extremely powerful in destroying proteins that the cancer cells need to grow.

Powerful Anti-Inflammatory (Arthritis, Gout, Migraines)

Cherries, similar to berries, help fight off inflammation in the body thanks to their high concentration of free-radical scavenging antioxidants. The anthocyanins and bioflavonoids in cherries slow down COX-1 and COX-2 pro-inflammatory enzymes, which means that individuals suffering from arthritis and gout will experience major pain relief from a reduction in inflammation.

By helping reduce inflammation in the body, cherries also help eliminate migraine headaches. In fact, cherries work so well at reducing headaches and migraines, that they have been found to be just as effective as aspirin and ibuprofen!

“Brain Food” – Improve Memory

Anthocyanins in cherries produce powerful effects in the brain, such that they improve circulation of blood and thus increase the ability of neurons to communicate more effectively. This means better memory and reduced risk of developing diseases like dementia or Alzheimer’s disease.

Help You Lose Weight

Cherries, like all fruit, can actually help you lose weight! Foods that are high in vitamins, minerals and phytonutrients help signal to the brain that the body has received ample nutrients and will shut off the hunger signal. When we consume empty-calorie foods (anything highly processed and packaged), we feel as though we can eat 500 times the amount of those foods and STILL not be satiated. This is because these foods are stripped of nutrients, and thus our body gets confused and wants to keep eating until it has fulfilled it’s nutrient needs.

Cherries have been extensively studied and have proven to lower total body weight, reduce belly fat and cholesterol. Specifically, tart cherries have the potential to limit the uptake of fat into the body and help control blood cholesterol levels.

Reset Circadian Rhythms

Cherries contain the antioxidant melatonin which is released when we sleep, and helps regulate our circadian rhythms. Our body rapidly absorbs melatonin, so if you want to sleep easy, eat a cup or two of cherries before you go to bed. Not much melatonin is present in the body, so consuming foods that contain this antioxidant is a wonderful way to naturally treat insomnia and help you sleep better.

Sources:

http://articles.mercola.com/sites/articles/archive/2004/01/17/cherries-health.aspx

McCune, L., Kubota, C., Stendell-Hollis, N., & Thomson, C. (2010) Cherries and health: A review. Critical Reviews in Food Science and Nutrition, 51, 1-12.

Kelley, D., Rasooly, R., Jacob, R., Kader, A., & Mackey, B. (2006) Consumption of bing sweet cherries lower circulating concentrations of inflammation markers in healthy men and women. American Society for Nutrition, 136, 981-986.

Seymour, E., Lewis, S., Urcuyo-Llanes, D., Tanone, I., Kirakosyan, A., Kaufman, P. (2009) Regular tart cherry intake alters abdominal adiposity, adipose gene transcription, and inflammation in obesity-prone rats fed a high fat diet. Journal of Medicinal Food, 12, 935-942.

Gonzalez-Gomez, D., Lozano, M., Fernandez-Leon, M., Ayuso, M., Bernalte, M., Rodriguez, A. (2009) Detection and quantification of melatonin and serotonin in eight sweet cherry cultivars (prunus avium L.)European Food Research and Technology, 229, 223-229.

8 Foods that Boost your Brain Power

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When it comes to improving brain power, choosing the right foods is essential. The nutrients you ingest, day in, day out, will help you use your brain more efficiently. The more you are using your brain, the more it will grow new connections, new cells, and improve your ability to problem-solve and store memories.

Making sure you eat fresh, local organic produce is also crucial. This will get your brain functioning at its peak, because these foods are much closer to their natural state and have a much higher availability of phytonutrients, vitamins and minerals. Consuming highly processed foods that are filled with numerous chemicals are not nutritious, and can actually slow the connections and neuronal firing in your brain.

I should also mention that drinking plenty of water (at least 2 litres or more a day) is very important to help the brain function properly and to help you feel more alert. After all, your water constitutes over 85% of your brain’s weight. 

8 Foods that Boost your Brain Power

Berries (blueberries, blackberries, cranberries, strawberries, raspberries, red grapes, goji berries, mulberries, seabuckthorn, golden berries, boysenberries, saskatoons, etc.)

Berries are a great food for increasing brain power because of their high antioxidant content. They have been shown to prevent nerve-related degeneration and decline in both cognitive and motor function because they reduce inflammation and improve neuronal cell longevity. The polyphenolic compounds in berries also protect against neurological disorders like Alzheimer’s and Parkinson’s disease as well as depression.

Asparagus (and other foods rich in folic acid like okra, spinach, collards, sunflower seeds, romaine lettuce and beans)

Why are foods that are high in folic acid great for the brain? This vitamin has been found to improve memory and cognition in healthy adults aged 50-70 years old. Folic acid is a water-soluble B vitamin which improves cognitive functioning, especially with respect to memory and information processing speed. Consuming foods rich in folic acid like asparagus and spinach will help your brain tremendously!

Avocados

Avocados are a great healthy fat to include in your diet and they are high in vitamin E. They contain essential fatty acids which are necessary for maximum brain power as well as supporting proper brain growth and development. Omega fatty acids help reduce the risk of developing Alzheimer’s disease and help boost your memory and ability to learn new things!

Carrots (and other foods rich in beta carotene and vitamin C like mangos, oranges, broccoli, tomato, cantaloupe, peppers, and rainbow chard)

Beta carotene rich foods may reduce the risk of cognitive decline. Beta carotene is an antioxidant that prevents oxidative stress in the brain which normally damages brain cells leading to rapid brain aging and associated cognitive decline. In studies with groups of individuals taking beta carotene and comparing them to controls (no beta carotene), it was found that the brain was able to function much more efficiently, particularly with respect to verbal memory.

Hemp Seeds (and other healthy nuts & seeds like chia seeds, walnuts, almonds, pistachios, cashews, sunflower seeds and pumpkin seeds)

Hemp seeds are high in omega fatty acids which are anti-inflammatory and help protect the nervous system. How do they do this? To put it simply, they “feed” and repair the myelin sheaths that protect our nerves, which if not protected, can lead to serious health issues like multiple sclerosis (a disease caused by myelin sheath damage). Omega fatty acids in hemp seeds and other nuts and seeds also help lift depression and those suffering from Alzheimer’s disease, and can reduce the harmful effects of chronic stress.

Dark Green Leafy Vegetables (think collards, kale, swiss card, beet greens, green & red leaf lettuce, dandelion greens, and dark green herbs like basil, mint, parsley, cilantro, dill, arugula, and watercress)

Dark leafy green vegetables are known for their ability to keep the brain sharp through aging. These greens are rich in folate (a B vitamin, as mentioned earlier) and can protect against cognitive decline in older adults. Folate helps reduce blood levels of homocysteine (a blood marker of cardiovascular disease), which when high, have been linked to lower cognitive test scores. Leafy green vegetables are also very mineral and vitamin dense, which help keep our brain sharp, and our thoughts clearer.

Bananas

Bananas are a great brain food. For one, they help lift depression due to their high tryptophan content (a protein that the body converts into serotonin), which helps you relax and improve mood. Secondly, they are remarkably high in potassium (same with medjool dates!) which is a mineral that helps send oxygen to the brain and thus makes you feel more alert. They are also rich in B vitamins which are very important in calming the nervous system and protecting the myelin sheath around our nerves.

Watermelon (and other water rich foods like melon, zucchini, cucumbers and celery)

Ensuring you stay hydrated is a great way to keep your memory sharp, moods balanced and motivation strong. If you are dehydrated (which more than 95% of the population normally is), you reduce oxygen flow to the brain and could temporarily shrink neurons. Consuming water rich foods like watermelon, cucumbers and celery will prevent this from happening and can help you focus better on the tasks at hand.

Source : Live Love Fruit

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