Cherries are not only delicious, they’re also very good for you!
They are nutrition powerhouses packed with antioxidants and vitamins including many B vitamins, vitamin C and beta-carotene; minerals including boron, iron, manganese, potassium, calcium, magnesium, phosphorus and selenium. They also have good amount of fibre helping digestion and elimination.
There are two types of cherries – sweet and sour. In Australia we predominantly have sweet cherries, as the sour variety requires colder weather for cultivation.
Here are a few compelling reasons you should make them a regular food in your diet, especially now when they are in season:
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Strong anti-inflammatory and antioxidant properties
Cherries are famous as one of nature’s most powerful anti-inflammatories which means they’re beneficial for many different conditions. This is due to the presence of anthocyanins (very powerful antioxidants [1]) that prevent free radical damage and inhibit cyclooxygenase enzymes (inflammatory enzymes) better than many anti-inflammatory drugs. They provide an excellent boost to your immune system, which helps to fight all kinds of illnesses.
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Improve sleep and ease jet leg
Cherries (especially sour variety) are one of nature’s few sources of melatonin, a hormone secreted by the pineal gland in the brain [2]. Melatonin helps regulate other hormones and maintains the body’s circadian rhythm [3]. The circadian rhythm is managed by an internal 24-hour clock that plays a critical role in when we fall asleep and when we wake up [4]. Eating cherries or drinking the juice provides an alternative to a melatonin supplement.
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Enhance heart health and balance blood pressure
Sweet cherries are very high in potassium, a [5] natural [5] blood pressure reducer [5]. Potassium balances fluids in our bodies, essentially offsetting the blood pressure-raising effects of sodium. Many studies have found that people who eat more potassium-rich foods, like sweet cherries, tend to have lower blood pressure. Just one cup of these ruby gems has roughly the same amount of potassium as a small banana and also contains some quercetin, an antioxidant that helps to keep blood vessels relaxed and supple. Diet that includes a lot of cherries lowers the overall risk factors for heart disease including inflammation, body fat, and cholesterol.
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Potentially protect against cancer
Sweet cherries are rich in beta carotene, vitamin C, anthocyanins and quercetin which work together synergistically to fight cancer. Plus, preliminary studies suggest the anthocyanin cyanidin may prevent genetic mutations that can lead to cancer and keep cancer cells from growing out of control. While sour cherries contain some anthocyanins, sweet cherries have nearly three times as many (two-thirds are found in the skins). The riper the better because as cherries darken, they produce more antioxidants.
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Shrink the waistline
The anthocyanins in cherries activate a molecule that helps rev up fat burning and decrease fat storage. Cherries are also a great snack or dessert choice important for weight loss [6] as well as maintenance. Add cherries to your fruit salad, ice cream, pies or tarts to really boost the flavour.
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Relieve gout and arthritis
Gout is a form of arthritis caused by too much uric acid in the blood, which causes swelling, inflammation and tenderness usually of the big toe. Cherry juice (or fresh cherries in season) is a virtual specific for preventing uric acid build up and further attacks of gout. Take 1 teaspoon 2 times per day of cherry juice concentrate (without the sugar) during the acute attacks and for prevention afterwards. Although no one is sure why or how it works, studies have shown that cherry juice usually eliminates the pain of acute gout.
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Improve memory and brain power
Cherries are often referred to as “brain food” aiding in brain health and in the prevention of memory loss. [7]
Enjoy them now while they are at their peak because their season is way too short!
Browse more of our key nutrition and good foods articles and guides in the Nutrition Hub → [8]
Good health and blessings
[9]
Joanna Sochan
Wholistic Health and Lifestyle Therapist
Natural and Lifestyle Therapies for Abundant Health
Additional resources
- Low blood pressure: how to raise it naturally [10]
- Almond mandarin cake recipe: gluten free and delicious [11]
- Smoothies: How to make healthy and quick smoothies [12]
- Onion, fennel and lavender tarts [13]
- My cookie decoration ideas – a must see pictures! [14]
Disclaimer: This content is for informational and educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making any changes to your health regimen, particularly if you are taking prescription or over-the-counter medications or have a medical condition.
Bio: Joanna Sochan is a Wholistic Natural Therapist and founder of Naturimedica Wholistic Wellcare. She has over 15 years of clinical experience working with complex health presentations, with a focus on gut health, food sensitivities, women’s hormone health (including perimenopause and menopause), metabolic health, weight regulation, and senior health. She works with clients Australia-wide and online, and also develops therapeutic programs, eCourses, and educational resources designed to support long-term, sustainable wellbeing. View full bio [15].