Additionally, cherries contain melatonin, a substance that helps regulate your sleep-wake cycle A study in 20 people showed that those who drank tart cherry juice concentrate for 7 days experienced significant increases in melatonin levels, sleep duration, and sleep quality, compared to a placebo Similarly, a 2-week study in older adults with insomnia found that drinking 1 cup ml of tart cherry juice before bed increased sleep time by 84 minutes However, these studies use concentrated cherry products.
Ultimately, more studies are needed to better understand how consuming cherries and cherry products may benefit sleep. Summary Cherries contain anti-inflammatory compounds and melatonin, which may help improve sleep quality in some people. Both sweet and tart varieties pair well with many foods. Plus, related products, such as dried cherries, cherry powder, and cherry juice, make interesting additions to many recipes.
Not only do they contain an array of powerful plant compounds that can help reduce inflammation , but eating them may improve sleep, boost heart health, and speed recovery after exercise.
Chia seeds are versatile and packed with nutrients. Here are 7 chia seed benefits, all backed by science. Watermelon is a delicious low calorie treat with numerous benefits. Here are the top 9 ways that watermelon can improve your health. Called the "king of fruits" in some parts of the world, mango is not only delicious but also incredibly healthy.
Carbs get a bad rap, but numerous healthy foods contain carbs. Here are 12 high carb foods that are incredibly healthy. Bananas make a great breakfast, snack, or dessert. Here are 11 impressive and evidence-based benefits of bananas. According to the USDA, a half cup of cherries provides 43 calories, which accounts for 2 percent of the recommended daily value DV.
The low number of calories in cherries makes them an ideal snack if you're trying to manage your weight. They don't contain cholesterol and provide an insignificant amount of fat. However, like most fruits, cherries are not a particularly good source of protein. Most of the calories in cherries come from carbs. Carbohydrates are the body's main source of energy and provide the fuel needed to carry out its metabolic functions. The amount of carbs in one cherry is 1.
This includes sugar, with the total content in a handful of cherries being 8. As the International Food Information Council Foundation points out, experts agree that carbohydrates and sugars in foods can be consumed in moderation as part of a balanced diet and active lifestyle.
You might assume that such a high content of simple sugars in cherries and other fruits would contribute to weight gain. However, an October review published in Nutrients found that whole fruit consumed in moderation may actually help prevent obesity and reduce body weight. The scientists investigated previous research to understand the role of fruit in weight management.
They have found that fruits may help prevent obesity and its complications, such as diabetes and coronary heart disease. Furthermore, higher fruit consumption was associated with a lower risk of death from all causes. Researchers need to conduct more studies to confirm the effects of cherries on diabetes. However, it seems that anthocyanins may slow glucose production from carbohydrates and help balance blood sugar.
A laboratory study indicates that tart cherry extract inhibits the enzymes involved in diabetes and cardiovascular disease. The authors suggest that as a dietary supplement, tart cherries may help manage metabolic syndrome, which refers to a group of conditions that increase the risk of heart disease and diabetes.
Gout is a form of arthritis in which urate crystals form in the joints and cause pain and inflammation. According to a review , cherries may inhibit the inflammatory response to urate crystals in gout.
Additionally, another systematic review suggests that cherries reduce uric acid levels and gout attacks but notes that more comprehensive studies are necessary to confirm these effects. The antioxidant and anti-inflammatory properties of cherries can be beneficial for people who exercise. Some research suggests that consuming tart cherries reduces exercise-induced pain, muscle damage, and loss of strength.
In a study , 27 endurance athletes consumed powdered Montmorency tart cherries for 10 days before and after a half-marathon. Compared with the placebo, the cherry supplement increased performance and reduced immune and inflammatory stress. Additionally, smaller studies suggest that cherries may have ergogenic effects in cycling and could support recovery among soccer players. People can consume fresh, frozen, or dried cherries.
They can make a healthy addition to granola, smoothies, and a range of healthy sweet treats. Cherries complement chocolate flavors well, with a classic recipe being Black Forest gateau. For a healthier twist on this, people can try making Black Forest overnight oats by mixing fresh or frozen cherries with oats, cocoa powder, and milk and leaving the mixture in the refrigerator overnight. The flavonoids and anthocyanins in dark-colored cherries help protect the brain from oxidative damage.
Filling your menu with vibrant fruits and vegetables, like cherries, may help protect your memory over the years. Cherry allergies have been known to occur and are sometimes correlated with strawberry, grape, and other fruit and vegetable sensitivities.
If you suspect an allergy to cherries, see your doctor for a personalized evaluation. Cherry pits contain a dangerous chemical called amygdalin. Although you shouldn't worry if you accidentally swallow one pit, it's best to avoid it.
Watch out for crushed cherry pits because the amygdalin is more readily absorbed. If you have trouble digesting cherries, speak with a registered dietitian or gastroenterologist for individualized recommendations. There are several varieties of cherries that vary in color, size, and sweetness. Large and dark red Bing cherries are the most common in the United States. Cherries can be purchased frozen, fresh, canned, jarred, or dried. The bright red cherries you see on top of ice cream sundaes are called maraschino cherries, which are made from a light-colored variety that has been sweetened and preserved.
For maximum health benefits, choose dark-colored cherries without added sugar. Frozen, dried, or preserved cherries can be purchased at any time of the year in most grocery stores, as can fresh cherries that have been imported. Cherries are generally in season during the hot summer months, and certain varieties have longer growing seasons than others.
Visit your local farmer's market to find out when cherries are available in your area. Choose fresh cherries that are free of damage or mold. Fresh cherries should appear plump, never shriveled. Look for cherries that are shiny and firm with green stems still attached.
Refrain from washing cherries until you're ready to eat them. Washing them too soon causes cherries to deteriorate faster. Avoid keeping cherries in direct sunlight or in warm places. Instead, store fresh cherries uncovered in the coldest part of the refrigerator where they will last for several days.
Watch out for signs of deterioration and discard rotten cherries before they cause the rest of the batch to spoil. Add cherries to Greek yogurt, cottage cheese, or ricotta cheese for a high protein breakfast or snack.
Toss a few cherries into salads, or include them in savory dishes to add sweetness, color, and texture. Cherries are also commonly used in pies, tarts, and other baked goods. Enjoying fresh or frozen cherries just as they are is one of the simplest ways to savor their sweetness.
Get nutrition tips and advice to make healthy eating easier. Cherries, sweet, raw.
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