Learn about the health benefits of cherries. These are some of the most consumed fruits in the world. This is not only because of its flavor, but because of the large amounts of vitamins, minerals and compounds that they contain.
There are generally two types of cherries: Prunus cerasus, which is known as sour cherry or tart cherry. The other type is Prunus avium, known as wild cherry or sweet cherry. Both are highly nutritious, having a large amount of fiber, vitamins and minerals.
Fibers in the cherry
For every 154 grams of cherry you get 3 grams of fiber. Which allows it to be a good source of fiber. Which in turn allows you to keep the digestive system healthy by helping the intestinal flora and the regularity of the intestinal movement.
Proteins, carbohydrates calories from cherry
For every 154 grams of cherry we find 97 grams of calories, 2 grams of protein and 25 grams of carbohydrates.
Cherries have 18% of the daily intake of vitamin C per 154 grams. To a lesser extent we can also find vitamin B and vitamin K.
Vitamin C is essential for maintaining a healthy immune system and skin.
- These are the minerals found for every 154 grams of cherry:
- Potassium: 10% of daily intake
- Copper: 5% of daily intake
- Manganese: 5% of daily intake
It also has magnesium to a lesser extent.
Potassium is needed by the body for muscle contraction, nerve function, blood pressure regulation, and other body processes. Meanwhile copper helps in the production of red blood cells and blood pressure. Manganese helps in the functioning of the brain and the nervous system.
Health benefits of cherry
The main health benefits of cherries are:
Has antioxidant and anti-inflammatory effects
The high concentrations of plant-based compounds in cherries allow it to have antioxidant and anti-inflammatory properties. Its antioxidant compounds allow it to decrease oxidative stress in the body . This process is linked to several chronic diseases and premature aging.
Meanwhile, cherries are high in polyphones. These plant-based compounds help alleviate cell damage and reduce inflammation. In addition to protecting against chronic diseases such as cardiovascular diseases, diabetes and mental decline.
The beta-carotene and Vitamin C Cherry Powder found in cherries also have antioxidant and anti-inflammatory properties.
Cherries, especially sour ones, help to sleep well. This is thanks to the melatonin found inside, a hormone that helps control sleep cycles.
They lower cholesterol in the blood
Cherries, thanks to their antioxidant content, are capable of lowering bad cholesterol, known as LDL. This is because, when oxidized, LDL cholesterol sticks in the arteries, causing an increased risk of various cardiovascular diseases. So by preventing this from happening, the body can get rid of bad cholesterol naturally.
Reduce pain after exercise
Thanks to their anti-inflammatory properties, cherries are capable of relieving muscle pain that occurs after exercise. Cherries are also capable of protecting cells from tearing or deteriorating after exercise and aid in muscle recovery.
Disadvantages of eating cherries
Despite finding great health benefits when consuming cherries, it is also possible to run into some disadvantages:
Fiber-Based Side Effects
Due to their high fiber content, eating a large amount of these fruits can cause intestinal gas, abdominal cramps and bloating.