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,
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