You will notice in each office there are fresh cherries for you all to try. Sweet or sour, cherries are bursting with nutrition. These small fruits can help improve your health, from a better night’s rest to a trimmer tummy. They also rank as one of the most health protective foods overall. One cup, or about 21 cherries, contains less than 100 calories and 15% of your daily vitamin C needs. They are loaded with potassium, a natural blood-pressure reducer. One cup of cherries would have the same amount of potassium as a small banana.
But here are seven more reasons that I discovered why this stone fruit is a nutritional all-star.
Cherries are full of antioxidants
Cherries are a potent source of antioxidants and anti-inflammatory compounds. These help to slow down aging and ward off chronic illnesses—including heart disease, cancer, Alzheimer’s, diabetes, and obesity
They protect against diabetes
The anti-inflammatory effect of cherries helps keep your body healthy; but what’s more, cherries rank lower than many fruits on the glycemic index. That means they don’t trigger spikes and crashes in your blood sugar and insulin levels. This makes them both protective against diabetes, and important for managing the condition if you already have it.
They promote healthy sleep
Tart cherries are one of the few food sources of melatonin, a hormone that helps control your sleep-wake cycles.
They can provide arthritis relief
Several studies have suggested that cherry consumption is beneficial for osteoarthritis sufferers. Regularly incorporating cherries or 100% cherry juice into your meal or snack routine may help lessen your joint pain
They lower the risk of gout attacks
This inflammatory arthritis is triggered when a waste product called uric acid crystallizes within the joints, causing excruciating pain and swelling. In one study, gout patients who consumed cherries for just two days (both the fresh fruit, as well as cherry extract and juice) showed a 35% lower risk of gout attacks compared to those who did not eat cherries.
They curb cholesterol
Research has shown that drinking tart cherry juice can help lower total cholesterol, including the “bad” type, known as LDL. That’s key because every 1% reduction in cholesterol lowers the risk of heart disease by 2%. And a high LDL is particularly worrisome in relation to heart attack risk.
They reduce post-exercise pain
In other words, cherries can make that post-HIIT workout soreness less intense. They also protect against the cellular wear and tear from exercise and help support muscle recovery. For this reason tart cherry juice is popular with professional and competitive athletes. But it can help anyone who’s regularly active.
How to max out the health benefits of cherries
There’s nothing like a bowl of fresh cherries when they’re in season. But that’s not the only way to embrace their nutritional perks. Look for frozen cherries, 100% tart cherry juice, and preservative-free dried cherries. These can be used in smoothies or overnight oats. Add the juice to sparkling water or drink it straight if struggling with sleep or as a recovery benefit from exercise.