12 Proven Health Benefits of Cherries

Nature has given us many types of fruits as gifts, some of which are considered to be tasteful, and some are considered beneficial for health as well as awesome in taste. Cherries are one of them. This delicious fruit liked all over the world for its excellent taste, but do you know, consuming cherries can also prove to be beneficial for your health. In this article, we are going to discuss about ultimate health benefits of cherries. Along with this, you will also learn about its nutrition value, uses and side-effects of cherries. For complete details read the article till the end.

WHAT IS CHERRY:


Cherries are counted among the selected special fruits. Cherry fruits are small and round in shape. It has many varieties, which are divided into two parts, one sweet cherry and the other tart cherry. The cherries commonly used in India have a sweet taste. It is known as Sweet Cherry. At the same time, the other type of tart cherry has a sour taste. Sweet cherry is scientifically known as Prunus avium, while tart cherry is called Prunus cerasus.

As far as health is concerned, according to a research, many essential nutrients and medicinal properties are found in cherry fruit. In addition to nutrients such as fiber, polyphenols, carotenoids, vitamin C and potassium, it has antioxidant and anti-inflammatory effects.

CHERRY NUTRITIONAL FACTS:


Per 100 gram serving of sweet cherries (raw) provide:

  • Calories: 63.0 (3% DV)
  • Total Carbohydrate: 16.0 gram (5% DV)
  • Dietary Fiber: 2.1 gram (8% DV)
  • Protein: 1.1 gram (2% DV)
  • Vitamin A: 64 IU (1% DV)
  • Vitamin C: 7 mg (12% DV)
  • Vitamin K: 2.1 mcg (3% DV)
  • Calcium:13 mg (1% DV)
  • Iron: 0.4 mg (2% DV)
  • Magnesium: 11 mg (3% DV)
  • Phosphorus: 21 mg( 2% DV)
  • Potassium: 222 mg (6% DV)
  • Copper: 0.1mg (3% DV)
  • Manganese: 0.1 mg (4% DV)
  • Phytosterols: 12 mg
  • Niacin: 0.2 mg (1% DV)
  • Folate: 4 mcg (1% DV)
  • Pantothenic Acid: 0.2 mg (2% DV)
  • Choline: 6.1 mg
  • Total Omega-3 fatty acids: 26 mg
  • Total Omega-6 fatty acids: 27 mg

HEALTH BENEFITS OF CHERRY:


Fresh Cherries

The nutrients and medicinal properties present in cherries make it beneficial for health in many ways. At the same time, keep in mind that cherry is not a medical treatment for any disease, its use can be helpful to some extent in preventing the physical problems mentioned below and reducing their symptoms. Read below the benefits of cherries:

1. Antioxidant Effects:

Antioxidants play a vital role in our bodies. It can work protect the body from free radicals. Free Radicals caused by oxidative stress, may lead to cancer, heart disease, diabetes, Alzheimer’s, Parkinson’s disease and eye disease such as risk of cataracts.

At the same time, an another research found that fresh cherries contain a rich amount of antioxidants, which can help reduce oxidative stress. In addition to this, cherry extract may work to increase the hepatic activities of antioxidant enzymes in the liver.

2. Beneficial in Insomnia:

The benefits of cherries can also be seen in the problem of sleeping disorders (insomnia). Research related to the subject clearly mentions that cherry juice can help increase the quantity and quality of sleep. At the same time, research further mentions that melatonin is found in cherry juice, which can work to improve sleep. Melatonin is a type of hormone, which can help to increase the quality of sleep. (ALSO READ: Melatonin: Uses, Side Effects, Interaction and Melatonin Rich Foods)

Cherries for Health

3. Beneficial in Headaches:

Consuming cherries can also show beneficial effects in migraine headaches. In fact, during one study, when a 24 years old female patient was given cherry juice, the problem of migraine headaches was seen to be significantly reduced. However, the research did not mention which effect of cherry juice is beneficial in this problem.

4. For Eye Health:

Glaucoma is one of the most common eye diseases of the old age. This is a group of diseases that can damage the optic nerve of the eye, increasing the risk of blindness. This condition usually occurs when the fluid pressure inside the eye gradually increases, which can lead to optic nerve damage.

A rabbit study found that loganic acid is present in cherries. Loganic acid may help reduce intraocular pressure (fluid pressure inside the eyes). It was also confirmed that the use of loganic acid may be helpful in the treatment of glaucoma.

5. Anti-Inflammatory Effect:

The benefits of cherries have also been seen in reducing the problem of inflammation. According to a research held on both the humans and animals, severe inflammation can increase the risk of arthritis, heart disease (CVD), diabetes and even cancer. At the same time, due to the anti-inflammatory effect present in cherries, it can help prevent inflammation and the inflammatory problems caused by it.

6. Helps Prevent Cancer:

The use of cherries can be helpful in the prevention of cancer. Actually, cherries contain many types of polyphenols and antioxidants, which have many properties as well as anti-cancer properties. Research has confirmed that flavonoids called anthocyanins, found in cherry extract, have anti-carcinogenic effects.

This effect may be helpful to some extent in preventing the growth of cancer by inhibiting the expansion of cancer cells of many types of cancer, such as colon, breast and liver cancer. It is important to know that if someone is suffering from cancer, it is important to get medical treatment right away.

Fresh Cherries Kept in A Bowl

7. Cherry for Weight Loss:

The problem of obesity can occur due to the accumulation of excess fat in the body. The use of cherries can be beneficial in this problem to some extent. According to a research, cherries have anti-obese effect. This effect may be helpful in reducing obesity. Apart from this, research also mentions that its consumption may also be helpful in reducing inflammation and metabolic syndrome associated with obesity.

Along with this, an another research shows that the polyphenols found in cherries may be beneficial to some extent in the problem of childhood obesity.

8. Cherry for A Healthy Heart:

Along with good health, the benefits of cherries can also be seen in heart related problems. According to a research, the risk of heart related problems can also increase due to inflammation, among other problems.

At the same time, research has found that cherries have anti-inflammatory effects, which may be helpful in reducing heart related problems due to inflammation to some extent. Along with this, polyphenols found in cherries have been considered beneficial in heart disease in research. (ALSO READ: Heart Healthy Foods : Top 10 Foods for a Healthy Heart)

9. Cherry for Hair Growth:

Cherry is considered beneficial in both the problem of hair loss or hair growth. Actually, a research found that the bark of wild cherry has some medicinal properties, which can help in making hair smooth and silky as well as strengthen hair. However, which properties of cherry bark are beneficial for hair, it is still a matter of research.

10. Beneficial in Brain Disorders:

As we age, many problems can be faced, including neurological problems, such as loss of memory, difficulty in thinking and learning, etc. At the same time, the benefits of cherries can also be seen in reducing these brain related problems. According to a research done on rats, daily consumption of tart cherries can work to improve learning ability and memory. (ALSO READ: 10 Brain Foods to Boost Focus and Memory)

cherry picking

In addition, research also mentions that consumption of tart cherries may also help reduce the risk of neurodegenerative disease. Neurodegenerative diseases include diseases such as Alzheimer’s and Parkinson’s disease.

11. In Constipation:

Constipation is a condition associated with the digestive system, in which there is difficulty in passing bowel movements. The benefits of cherries have been seen in this problem of constipation. A research found that consuming fiber-rich foods can be beneficial in the problem of constipation by easing the process of bowel movement. At the same time, cherries contain a good amount of fiber, which can be beneficial in the problem of constipation to some extent.

12. Cherry for Skin Health:

The benefits of cherries can also be seen here. Along with health, consumption of cherries can also be beneficial in skin related problems. According to a research done on this topic, cherries contain polyphenols. Polyphenols can help hydrate and soften the skin as well as increase skin elasticity. In addition, it may be helpful in reducing skin irritation and redness and protecting the skin from the sun’s harmful rays. (ALSO READ: Loose Skin Tightening : Effective Home Remedies For Loose Skin)

HOW TO USE CHERRIES:


Cherries can be used in many ways; including:

  • Can be used for toppings on cakes and puddings.
  • It can be used in fruit salad.
  • Can be eaten straight after washing them properly.
  • Cherries are also used in baked cookies such as chocolate and almond cookies.
  • Cherries are used in many mocktails.
  • Apart from this, many people also like to drink it in the form of juice.

HOW MUCH TO EAT (RECOMMENDED DAILY INTAKE):


You can consume 5-6 cherries along with other fruits in a day. However, there is a lack of research related to how much it would be right to consume in a day. In such a situation, the correct amount of its consumption can be known from the doctor on the basis of age and health.

HOW TO CHOOSE CHERRIES AND PRESERVE THEM FOR A LONG TIME?


To use cherries, it is necessary to choose the right storage so that cherries can be used for a long time. Know about these two topics below:

Health Benefits of Cherry

Cherry Picks:

  • Buy cherries that are slightly hard and have a shiny surface.
  • Do not choose cherries that are cut or scratched.
  • Choose dark colored cherries, as dark colored cherries are ripe.

Storage:

  • If kept at room temperature, they should be eaten within 2 days.
  • Cherries can be stored in a plastic bag in the refrigerator for about a week.
  • Always store unwashed cherries in the refrigerator, but be sure to wash them before eating.

SIDE-EFFECTS OF CHERRIES:


The properties found in cherries make it beneficial for health, but in some cases, the side-effects of cherries have also been observed. Actually, cherries contain fructose, while undigested fructose can cause many types of problems, including:

  • Fructose is present in cherries, if the body is not able to digest it properly, it can cause stomach pain, bloating problems, diarrhea, gas and intestinal irritation.
  • Some studies have shown that consuming high amounts of fructose can cause blood pressure problems.
  • Fructose can also cause cholesterol problems.
  • Excessive consumption of cherries due to fructose can cause metabolic syndrome as well as obesity. Metabolic syndrome refers to those risk factors (obesity, cholesterol, high blood pressure and high blood sugar) that can lead to heart disease and diabetes as well as other physical problems.

TAKE AWAY


Friends, now you must have come to know how beneficial cherries can prove to be for health when eaten for their best taste. At the same time, to take advantage of it, consume it in limited quantity, because its excessive consumption can cause some side-effects mentioned in the article. At the same time, in the article, we have told some effective ways of using cherries, which you can use. Apart from this, if any side-effects are observed after consuming cherries, then stop consuming it and contact your doctor.

FREQUENTLY ASKED QUESTIONS (FAQs):

Q. Can I consume cherries everyday?

A. Yes, cherries can be consumed daily in limited quantities.

Q. How do I know when a cherry is ready to eat?

A. Cherries should be eaten when they are ripe. It becomes dark in color when gets ripe.

Q. How long does it take for a cherry to ripen?

A. It can take about three to five months for cherries to get ripen.

Q. What season cherries are produced?

A. Cherry plants are planted in India from September to October. At the same time, cherries are produced from the month of January to March.

Q. Do cherries help reduce belly fat?

A. Yes, cherries have anti-obesity effects, which can be helpful in reducing weight, but due to the presence of fructose, consuming it in excess can also lead to obesity.

Q. Are Cherries Good for the Skin?

A. Yes. Cherries contain healthful polyphenols, which can help hydrate and soften the skin as well as increase skin elasticity. It can also be helpful in relieving skin problems such as redness and irritation.

REFERENCES:

  1. Pilot Study of Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms; Jack N. Losso, John W. Finley, Namrata Karki and Ann G. Liu; PMCID: PMC5617749. NIHMSID: NIHMS854648. PMID: 28901958.
  2. Melatonin: What You Need To Know; National Center for Complementary and Integrative Health.
  3. Cherry Antioxidants: From Farm to Table; Gianna Ferretti, Tiziana Bacchetti, Alberto Belleggia and Davide Neri; PMCID: PMC6259571. PMID: 20944519.
  4. A Review of the Health Benefits of Cherries; Darshan S. Kelley, Yuriko Adkins and Kevin D. Laugero; PMCID: PMC5872786. PMID: 29562604.
  5. Tart Cherry Juice Consumption as a Potential Treatment for Migraine Headaches; McHugh, Malachy P. FACSM; Kwiecien, Susan Y.; Medicine & Science in Sports & Exercise: May 2016 – Volume 48 – Issue 5S – p 244.
  6. Glaucoma; Medline Plus.
  7. Antioxidants: In Depth; National Center for Complementary and Integrative Health.
  8. Application of Cornelian Cherry Iridoid-Polyphenolic Fraction and Loganic Acid to Reduce Intraocular Pressure; Dorota Szumny, Tomasz Sozański, Alicja Z. Kucharska and Wojciech Dziewiszek; PMCID: PMC4466386. PMID: 26124854.
  9. Anti-Inflammatory and Anti-Obesity Properties of Food Bioactive Components: Effects on Adipose Tissue; Shasika Jayarathne, Iurii Koboziev, Oak-Hee Park and Wilna Oldewage-Theron; PMCID: PMC5758087. PMID: 29333376.
  10. Metabolic Syndrome; Medline Plus.
  11. Effects of Sweet Cherry Polyphenols on Enhanced Osteoclastogenesis Associated With Childhood Obesity; Filomena Corbo, Giacomina Brunetti, Pasquale Crupi, Sara Bortolotti and Giuseppina Storlino; PMCID: PMC6509551. PMID: 31130968.
  12. Definition & Facts for Constipation; National Institute of Diabetes and Digestive and Kidney Disease.
  13. Herbal Cosmetics: Used for Skin and Hair; Author: Vandana Swarnkar, Sumith Kumar M and Suhani Sharma.
  14. Whole Fruits and Fruit Fiber Emerging Health Effects; Mark L. Dreher; PMCID: PMC6315720. PMID: 30487459.
  15. Tart cherry supplementation improves working memory, hippocampal inflammation, and autophagy in aged rats; Nopporn Thangthaeng, Shibu M. Poulose and Stacey M. Gomes; PMCID: PMC5266225. PMID: 27578256.
  16. Degenerative Nerve Diseases; Medline Plus.
  17. Bioactive Compounds for Skin Health: A Review; Monika Michalak; Monika Pierzak, Beata Kręcisz and Edyta Suliga; PMCID: PMC7827176. PMID: 33445474.
  18. Irritable Bowel Syndrome: Clinical Manifestations, Dietary Influences, and Management; Ronald Ikechi, Joshua DeSipio, Bradford D. Fischer and Sangita Phadtare; PMCID: PMC5492024. PMID: 28445436.

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