 |
| Cherry |
Cherry fruit is a huge health powerhouse, as well as the small red fruit that is low in calories, fiber, vitamins, minerals, nutrients and other beneficial ingredients.
What does the research say?
With all the nutrients they contain, it is clear that cherries are very beneficial for you. No wonder cherries have such a reputation for all kinds of health benefits .
But most studies aimed at supporting these claims are still very small. And cherries should be used in amounts you probably wouldn't eat on a regular basis — 45 to 270 grains a day — to get these positive effects.
It's unlikely that you're eating enough cherries to notice a big difference in your overall health, but check what the research says.
Cell Defender
Cherries are rich in antioxidants that can help your body deal with the daily damage to your cells. Damage may come from normal metabolism, inflammation, exercise, smoking, pollution or radiation.
Some studies show that both sweet and tart cherries help reduce this damage, while one study found that drinking a little tart cherry juice for two weeks helped significantly.
Its effect on inflammation
The evidence that cherries fight inflammation is mixed, as researchers reviewed 16 studies for an answer.
And 11 studies showed that eating cherries or cherry products reduced markers of inflammation. It is worth noting that many of these studies involve very few people, as large groups of people are required to prove a health benefit.
Athletes friend
Some studies say that tart cherry juice helps combat muscle damage caused by exercise.
One of them showed that when marathon runners drank this juice for a few days before and after the race, they recovered better from the long distance.
Another study found that when runners drank tart cherry juice twice a day for a week before a long race, they experienced less running pain. The drink can also relieve muscle damage and soreness from strenuous exercise.
Diabetes
In one study of 19 women with diabetes, those who drank tart cherry juice every day for 6 weeks lost weight and had lower blood pressure and sugar levels.
This doesn't mean the juice will prevent you from developing diabetes, but it may offer help for those who already have the condition.
Cherry and cholesterol
In the same study of 19 women, cherry juice lowered cholesterol levels, which may reduce the risk of heart disease.
But other studies find that neither sweet nor tart cherries significantly alter risk factors in healthy adults.
Some researchers say that only obese people get these special health benefits from the juice of this little red fruit.
Cherry and gout
The idea that cherries might prevent gout attacks has been around for decades, and some studies suggest that this may be true.
A recent study of more than 600 people showed that taking cherry extract reduced the likelihood of sudden attacks of severe pain.
Perhaps not surprisingly, the extract was particularly successful when paired with allopurinol, a drug often used to lower uric acid and protect against such attacks.
sleep aid
Eating sweet or tart cherries may help you get better sleep, as studies show that the effect of cherries occurs within days.
But you have to eat a lot of cherries, about 25 sweet ones. And the easiest way to get a lot of cherries is to drink a more concentrated juice. The reason for this may be that cherries are a source of melatonin, an important sleep hormone.
brain booster
The anthocyanins that give cherries their red color have been linked to improved brain health, thinking, and memory.