Health Benefits of cherries Fruits: Cherry content of nutrients Cherry contains many important compounds and nutrients that give it many health benefits Cherries fruits for the human body, including:
List Of Health Benefits Of Cherries Fruits
The benefits of sour cherries
Improving athletic performance
Tart cherry juice can increase muscle strength , relieve pain, and aid in recovery after exercise. Consuming supplements Cherry powder for a short time during endurance training; It reduced signs of muscle catabolism, reduced inflammatory and immune stress, as well as improved athletic performance in people who were engaged in aerobic exercise.
Relief of respiratory infection
Tart cherry juice contains vitamins , minerals, and plant compounds; Which promotes the health of the immune system, and its high antioxidant content may help reduce the risk of infection. A preliminary study published in the Journal showed that the participants who consumed red cherries did not have symptoms of respiratory infection , compared to those who did not, as 50% of them had symptoms.
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Lowering high blood pressure
Drinking tart cherry juice for 12 weeks can reduce systolic blood pressure, cholesterol, and low density lipoprotein, or what is known as bad cholesterol. In contrast, diastolic blood pressure, insulin, insulin resistance, weight, and high-density lipoprotein (HDL) or what is known as the good cholesterol were not affected, while another study published in the American Journal of Clinical Nutrition in 2016 was conducted on a group of men. Their systolic blood is equal to 130 ml or more, and their diastolic blood pressure is 80 ml or more, and the results showed that their consumption of cherries significantly reduced their systolic blood pressure.
Relief from insomnia
Tart cherries are one of the natural sources of melatonin. Responsible for regulating the sleep cycle, and it also helps, along with anthocyanins, to sleep better at night. A tart cherry juice concentrated an effect on improving sleep quality and duration, through an increase in melatonin. .
Reducing the risk of osteoarthritis
Tart cherry juice may not help relieve osteoarthritis pain, but a study showed that it may relieve symptoms in people with mild osteoarthritis And moderate in the knee.
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The anthocyanins present in sour cherries may help relieve gout , due to their anti-inflammatory and antioxidant effect, and sour cherries may reduce uric acid levels, or what is known as uric acid in the plasma, and increase its excretion in Urine, cherry juice for 4 months or longer could reduce acute gout pain, Reducing the risk of developing gout.
Alleviate the pain of muscle fibrillation
Recent studies have not proven the effectiveness of tart cherry concentrate in improving and strengthening muscles in women who follow an exercise program and with fibromyalgia .
Sweet cherry benefits
Reducing the risk of gout
A study published in Nutrition in 2003 showed that women consuming about 280 grams of sweet cherries twice daily, after fasting overnight, reduced the level of uric acid in the plasma, and thus it is possible that sweet cherries reduce the risk of gout.
Reducing the risk of high cholesterol and heart disease
A study published in the Journal of Nutrition in 2006 was conducted on a group of healthy women and men, and found that their consumption of approximately 280 grams of sweet cherries per day for 28 days did not affect the reduction of cholesterol, triglycerides, and harmful cholesterol. It raises the levels of good cholesterol, and on the other hand, it has been found that its consumption reduced the levels of CRP-C in the blood plasma, and thus it may reduce inflammation that may lead to an increased risk of heart disease.
Reducing the risk of arthritis
According to study, consuming cherries reduced nitrogen oxide (Nitric oxide), which positively affected the immune system and reduced the risk of developing arthritis.
Other Health Benefits of Cherries Fruits
There are some cases in which there is insufficient evidence for the effectiveness of cherries in reducing them, such as:
Nutritional benefits of cherries
Sour cherries contain high amounts of antioxidants, the most important of which is anthocyanins, which range from 27.8 to 80.4 milligrams per 100 grams of cherries.
A study published in Cancer Letters in 2003 showed that anthocyanins Found in sour cherries, as well as cyanidin, may help reduce the risk of colon cancer and the risk of cancer cells growing in it.
These compounds protect the body from inflammatory enzymes, which may help relieve arthritis pain .
One cup of sour cherries contains 268 milligrams of potassium . That is equivalent to 8% of the daily amount, while sweet cherries contain 306 mg; That is equivalent to 9% of the daily amount of this mineral, and potassium contributes to improving heart health and reducing the death rate due to heart disease.
Cherries contain high amounts of dietary fiber , which helps facilitate bowel movement and prevent constipation, and the daily recommended amount of fiber equals about 38 grams for men, and 25 grams for women, and it is worth noting that cherries have a low glycemic index, Or what is known as the glycemic index, in which foodstuffs are classified according to their effect on raising blood sugar.
The nutritional value of cherry fruit
The following table shows the nutrients present in 100 grams of red cherries, both sweet and sour:
The food component Sour cherry and Sweet cherry.
|Nutrients||Sweet Cherry||Sour Cherry|
|Energy||63 kcal||50 kcal|
|Water||82.25 ml||86.13 ml|
|Carbohydrates||16.01 gm||12.18 gm|
|Protein||1.06 gm||1 gm|
|Fiber||2.1 gm||1.6 gm|
|Fat||0.2 gm||0.3 gm|
|Calcium||13 mg||16 mg|
|Magnesium||11 mg||9 mg|
|Phosphorous||21 mg||15 mg|
|Potassium||222 mg||173 mg|
|Vitamin C||7 mg||10 mg|
|Vitamin A||64 IU||1283 IU|
Tips for buying and storing cherries
When buying cherries, it is advisable to follow a set of tips, as you should choose fresh cherries preserved in cool and damp places; Because its taste and texture are affected by the heat, and it is preferable to stay away from small, soft and damaged seeds, and choose large, shiny, plump, hard and dark fruits that contain green stems. Wrapped with plastic wrap inside the refrigerator, and it can be stored for a week in the refrigerator and freezer for a year.
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An overview of cherry Available Cherry
Types of several, such as: cherry sweet, sour cherry, and can differentiate between them by the degree of color, Falcrz sweet tends to color dark, while sour cherries in red light keeps after harvest, and is available cherry in many forms ; It is available fresh, which can be used in the manufacture of jams, jellies, and soft drinks, in addition to the ability to cook it, and it is also available frozen or dried, for use in many cooking recipes and desserts.
Common Cherry Varieties
Cherries are available in many different colors and shapes, and we mention the following:
Green cherry: It is also known as gnark, jarink, green plum, or shahlog, (scientific name: Prunus domestica subsp. Italica), and these fruits have a yellowish green color.
Red cherry: which includes the previously mentioned sweet and sour cherries.
Black cherry: (scientific name: Prunus serotina). This fruit is native to South America, and the fruits of this type have a purple color.
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Cherry products and methods of use
Cherry and its products can be added to many foods to obtain its benefits, and among the common forms of cherries that can be used are the following:
Dried cherries: It can be eaten with dark chocolate, coconut, or almonds, or placed with baked goods to give it a naturally sweet taste.
Cherry powder: and cherry juice.
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