A single cup of pitted sweet cherries (Queen Anne or Bing) contains just 91 calories. Not only do they make a delicious snack, but cherries offer a wealth of health benefits too.
Cherries are an excellent source of antioxidants, fiber, and vitamin C and A. They also contain potassium and several other key nutrients.
In this article, we'll cover ten of the most compelling health benefits of cherries and explain how they can improve your overall well-being.
Low Calories
A cup of cherries contains just 91 calories, making them a smart choice for those who are trying to lose weight or maintain a healthy weight. Cherries are also low in fat and cholesterol, making them a heart-healthy snack option.
Rich in Antioxidants
Cherries are one of the best fruit sources of antioxidants (particularly anthocyanins). These compounds protect your cells from damage caused by free radicals, which can contribute to chronic diseases like cancer and heart disease. The high levels of antioxidants in cherries can also help reduce inflammation and slow down the aging process.
Good for Digestion
One cup of cherries contains around 3 grams of fiber. This can help promote regularity and prevent constipation. The fiber in cherries can also feed the beneficial bacteria in your gut, leading to better digestion overall.
Boosts Immune System
One cup of cherries contains around 15% of your daily recommended intake of vitamin C. This essential nutrient is important for immune function and can help your body fight off infections and illnesses. Vitamin C is also an antioxidant, meaning it can protect your cells from damage caused by free radicals.
Helps in Weight Loss
Eating cherries as a snack can help you stay on track with your weight loss goals. They're satisfying and low in calories, making them a better option than many other snacks. The fiber in cherries can also help regulate blood sugar levels, which can lead to weight loss and improved overall health.
Provides Anti-inflammatory Benefits
Cherries can help reduce inflammation throughout your body due to their high levels of anthocyanins. This can lead to improved joint health, reduced risk of heart disease and stroke, and other benefits.
Cherries contain several compounds that can promote heart health, including anthocyanins, potassium, and fiber. The fiber in cherries can help reduce bad cholesterol levels, while the potassium can help lower blood pressure. Studies have also shown that cherries can reduce inflammation and improve blood flow to the heart.
Improves Sleep
If you have trouble sleeping, eating cherries may help. Cherries naturally contain melatonin, a hormone that can help regulate sleep cycles and improve the quality of your sleep. Research has shown that drinking cherry juice can improve sleep duration and quality in adults who have trouble sleeping.
Reduces Muscle Soreness
If you're experiencing muscle soreness after a workout, try eating cherries. The antioxidants in cherries can help reduce inflammation and promote healing, leading to faster recovery time. Several studies have also shown that drinking cherry juice can reduce muscle soreness and improve strength recovery after intense exercise.
Provides Essential Nutrients
Cherries contain several key nutrients, including vitamin C, vitamin A, potassium, and fiber. Vitamin C is an important antioxidant that can boost your immune system, while vitamin A is essential for eye health. Potassium can help regulate blood pressure and prevent muscle cramping.
Each cherry contains more than 17 different antioxidants, each with their own unique health benefits.
5 Frequently Asked Questions about Sweet Cherries
1. How many sweet cherries make up one serving?
One serving of sweet cherries is approximately 1 cup, which contains around 91 calories.
2. What health benefits do sweet cherries offer?
Sweet cherries are high in antioxidants, which can help reduce inflammation and lower the risk of chronic diseases such as heart disease and cancer. They are also a good source of fiber, vitamin C, and potassium.
3. Can sweet cherries be stored in the refrigerator?
Yes, sweet cherries can be stored in the refrigerator for up to a week. To keep them fresh, store them in a plastic bag with a few holes for ventilation, and make sure to wash them thoroughly before eating.
4. Are there any potential risks associated with eating sweet cherries?
Some people may experience an allergic reaction to sweet cherries, and they can also be a choking hazard for young children. Additionally, sweet cherries have a high sugar content and should be consumed in moderation as part of a balanced diet.
5. What are some ways to enjoy sweet cherries?
Sweet cherries can be eaten fresh or cooked, and can be used in a variety of recipes, including desserts, salads, and smoothies. Some popular ways to enjoy sweet cherries include adding them to yogurt, ice cream, or oatmeal, or using them to make a cherry salsa or jam.