The nutritional value and health benefits of cherries
Cherrys are small stone fruits that can vary in color from yellow to dark red. While there are more than a hundred species of cherries, they are grouped into two main types:
Sweet cherries (Prunus avium) to which most cherries belong. The majority of sweet cherries are consumed fresh, with the remaining 20-25% processed, canned, frozen or dried
Sour cherries (Prunus cerasus), which are mainly used in cooking, both types originated in Europe and Western Asia.
Cherries have a short growing season, flowering in April and the peak season for harvesting cherries in the summer. In 2014, global production of sweet cherries reached 2.25 million tons. Turkey is one of the countries that produce sweet cherries, as its annual production represents 20% of global production, followed by the United States and Iran. The global production of sour cherries in 2014 amounted to 1.36 million tons, and the most productive countries are Russia, Ukraine, Turkey and Poland.
The nutritional value of
cherries: Cherries contain many nutrients that your body cannot do without.
It is considered a fruit with low calories and rich in fiber. Studies show that nutrients in cherries such as vitamins B & C as well as potassium, folate, antioxidants, flavonoids, and bioactive compounds (eg, anthocyanins, quercetin and hydroxycinnamic) work together to prevent disease.
According to the USDA Nutrient Database, 100 grams of sweet cherries contain:
63 calories.
- 82 gm of water.
16 grams of carbohydrates.
2.1 gm of dietary fiber.
- 1.1 g protein.
0.2 gm of fat.
3 micrograms of beta-carotene.
Contains 2% of the RDI of Vitamin B1, B2, B3, B5, B6 and B9 (folic acid), choline and vitamin K, respectively.
- 7.0 mg of vitamin C, equivalent to 8% of the recommended daily intake.
10 to 20 nanograms of melatonin, an antioxidant linked to sleep regulation. Cherries are the only natural source of melatonin.
13 mg of calcium, equivalent to 1% of the recommended daily intake.
- 0.36 mg iron, equivalent to 3% of the recommended daily intake.
11 mg of magnesium, equivalent to 3% of the recommended daily intake.
21 mg phosphorous, equivalent to 3% of the recommended daily intake.
222 mg potassium, equivalent to 6% of the RDI. Potassium is an important nutrient for balancing fluids in the body and aiding in neuromuscular signalling.
-0.1 mg zinc, equivalent to 1% of the recommended daily intake.
Compared to sweet cherries, sour cherries contain 50% more vitamin C than sweet cherries, equivalent to 12% of the recommended daily requirement, and about 20 times more vitamin A, equivalent to 8% of the daily requirement. Recommended
Health Benefits of
Cherries Cherries are a dense food with relatively low calories and high amounts of important nutrients, including fiber, polyphenols, carotenoids, vitamin C and potassium.
Additionally, cherries are also a good source of tryptophan, serotonin and melatonin. This sweet or sour little fruit actually has a number of health benefits that make it a great addition to your diet.
The results of published animal and human studies suggest that cherry consumption may reduce the risk of several chronic inflammatory diseases, including arthritis, cardiovascular disease, diabetes and cancer. Furthermore, there is evidence that cherry consumption may improve sleep, cognitive function, and recovery from pain after strenuous exercise.
Rich in antioxidants and anti-inflammatory compounds
Cherries contain many phytochemicals such as anthocyanins, polyphenols, and beta-carotene that have antioxidant and anti-inflammatory properties, which help slow aging and prevent chronic diseases - including heart disease, cancer, Alzheimer's disease, diabetes and obesity.
Several studies have indicated that eating cherries effectively reduces inflammation and oxidative stress. Inflammation is assessed by assaying plasma C-reactive protein (CRP) concentrations, erythrocyte sedimentation rate (ESR), and nitric oxide (NO), and a decrease in these concentrations of approximately 25% was found within 5 hours of eating 45 cherries.
2- Reducing the risk of heart disease
Several studies show that diets rich in fruits are associated with a lower risk of heart disease. Cherries are particularly beneficial in this regard, as they are rich in nutrients and compounds known to promote heart health, including antioxidants such as anthocyanins, flavonols and catechins, which may help keep your heart healthy by protecting against cellular damage and reducing inflammation.
One cup (150 grams) of sweet cherries provides 10% of the recommended daily requirement for potassium, an essential mineral that helps remove excess sodium from the body and regulate blood pressure. This is why a higher potassium intake has been associated with a lower risk of heart disease
3- Improving symptoms of arthritis and gout
The first study on the health benefits of fresh and canned cherries was conducted in 1950 on gout patients. The results of this study showed that consumption of fresh or canned cherries prevented episodes of arthritis and restored plasma uric acid (UA) concentrations to normal levels in all patients.
Cherries' abundant supply of antioxidants has been linked to low levels of nitric oxide - a compound linked to osteoarthritis and rheumatoid arthritis. In a study conducted at Boston University on 633 individuals suffering from gout for a year, the results of the study showed that eating cherries over two days was associated with a 35 percent lower risk of gout attacks compared to not eating them.
A study in 10 women also found that eating 280 grams of sweet cherries led to a rapid decrease in levels of inflammatory-reactive protein (CRP) and significantly lower levels of uric acid, 5 hours after consumption.
4- Reducing the risk of colon cancer
The American Institute for Cancer Research (AICR) confirmed that the dietary fiber in cherries helps reduce the risk of colon cancer. A study conducted at Michigan State University on experimental animals indicated that eating acid cherries led to a decrease in the number of colon cancer cells.
5- Promote healthy sleep
Cherries are the only dietary source of melatonin, a hormone that helps control sleep-wake cycles. One study of insomniac men and women found that consuming 225 grams of tart cherry juice in the morning and again one to two hours before bed increased sleep time by one hour and 24 minutes.
A study in 20 people showed that those who drank concentrated tart cherry juice for 7 days experienced significant increases in melatonin levels, sleep duration, and sleep quality, compared to those who did not. Similarly, a two-week study of older adults with insomnia found that drinking one cup (240 ml) of cherry juice before bed increased sleep time by 84 minutes.
6- Enhancing exercise performance and reducing pain after exercise
Some evidence suggests that cherry products may enhance exercise performance. A study of 27 runners showed that those who consumed 480 mg of dried cherries daily for 10 days prior to the marathon ran 13% faster, and felt less muscle pain than The group that did not eat cherries.
A study in 20 women also noted that those who drank 60ml of cherry juice twice daily for 8 days recovered faster and had less muscle damage after completing repetitive sprints. The reduction in exercise-induced muscle damage with cherries may be related to the antioxidant and anti-inflammatory properties of the anthocyanins and other phenolic compounds found in cherries.
* How to choose and store cherries
• Large, shiny, full, and dark cherries should be chosen, as the darker the cherry, the more sweet it is. It is also advised to avoid soft, dull cherries that contain stains.
• With the beginning of the cherry season, cherries can be preserved in several ways, which maintain their nutritional and health value throughout the duration of preservation, for example:
- Freezing: Rinse the cherries with cold water well and remove the damaged cherries, then put them in a strainer to filter them from the water, then remove the cherry seeds before storing in the refrigerator.
Drying: Similar to the freezing process, the cherries must be washed, filtered, and the seeds removed. Then cut the cherries, then put in the oven drying at 165 degrees for 3 hours, then reduce to 135 for 16 to 24 hours.
https://www.sehatok.com/%D8%AF%D9%88%D8%A7%D8%A1-%D9%81%D9%8A-%D8%BA%D8%B0%D8%A7%D8%A1/%D8%A7%D9%84%D9%82%D9%8A%D9%85%D8%A9-%D8%A7%D9%84%D8%BA%D8%B0%D8%A7%D8%A6%D9%8A%D8%A9-%D9%88%D8%A7%D9%84%D9%81%D9%88%D8%A7%D8%A6%D8%AF-%D8%A7%D9%84%D8%B5%D8%AD%D9%8A%D8%A9-%D9%84%D9%84%D9%83%D8%B1%D8%B2?fbclid=IwAR29Lr_qTK8KDgDw5cRQkfd6PSRnYk-U4r9FShr1nNRK_kaSC9Q_2XAEHpM