Small in size, big in their benefits: cherries help with weight control, the heart, muscle recovery and even the control of inflammation. Sweet and sour, fresh or in juice, they contain vitamins, minerals and bioactive compounds that act on essential processes in the body, from immunity to sleep.
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According to nutritionist Luiz Cezar Ribeiro, cherries stand out for their abundance of anthocyanins and vitamin C. These compounds strengthen the immune system, protect against inflammation, preserve cellular health and contribute to the proper functioning of the cardiovascular system. He explains that the fruit also contains natural melatonin, which helps regulate the circadian cycle, promoting a more restful night’s rest. With low calories and high water content, it also helps with hydration and weight control.
Cherries offer several health benefits, mainly because they are rich in antioxidants, vitamins and minerals.
Below, discover the main benefits of the fruit:
1. Rich in essential nutrients
All varieties of cherries provide important fiber, vitamins and minerals. One cup of pitted sweet cherries (154 g) provides about 97 calories, 25 g of carbohydrates, 3 g of fiber and good amounts of vitamin C, potassium and copper.
Vitamin C contributes to immunity and skin health. Potassium participates in muscle contraction, nerve function, blood pressure regulation and kidney health.
2. Full of Antioxidants and Anti-Inflammatory Compounds
Regardless of the variety, all cherries are naturally rich in antioxidants, especially polyphenols. These compounds fight oxidative stress, a process linked to premature aging and the development of chronic diseases.
Polyphenols such as anthocyanins, flavonols and catechins help reduce inflammation, protect cells and promote body balance. Diets rich in these substances are associated with lower risk of heart disease, diabetes and certain cancers.
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The presence of melatonin and tryptophan can help regulate sleep and combat insomnia. Additionally, they help regulate mood and can help prevent anxiety and depression.
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Rich in antioxidants such as anthocyanins and flavonoids, cherries fight free radicals, helping to fight premature aging. Also helps relieve symptoms of arthritis and gout.
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The potassium and polyphenols present in the fruit contribute to cardiovascular health, helping to control blood pressure and cholesterol.
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They help protect vision because they contain antioxidants that fight free radical damage and help with pigment formation in the retina.
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The low glycemic index of cherries makes them a good option for diabetics as they help control blood sugar levels.
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3. Promotes muscle recovery after exercise
Cherries, especially sour cherries, have been shown to be beneficial for those who exercise. Studies indicate that its antioxidants can accelerates muscle recovery, reduces exercise-induced damage and minimizes fatigue.
Research on tart cherry supplements shows improvement in muscle soreness, decreased oxidative stress, and reduction in markers of muscle and heart damage. Even non-athletes can benefit from it: consuming fruit juices for a few days seems to reduce discomfort and accelerate the return to normal performance.
4. It’s good for the heart
The inclusion of nutrient-rich fruits, such as cherries, is associated with lower risk of heart problems. Potassium and antioxidants help reduce blood pressure, control inflammation and protect blood vessels.
Studies show that diets higher in polyphenols, including anthocyanins found in cherries, are associated with a lower risk of heart attacks and other cardiovascular diseases over time.
5. May Relieve Symptoms of Arthritis and Gout
The Anti-Inflammatory Properties of Cherries May Help reduce pain caused by conditions such as arthritis and gout. Research shows that fruit consumption decreases oxidative stress and reduces inflammatory proteins linked to these diseases.
Cherry also seems to help with uric acid controla substance that accumulates in the body of people suffering from gout and triggers painful attacks.
6. Improves sleep quality
Cherry, especially the sour variety, contains melatonina natural hormone that regulates the sleep-wake cycle. In addition, its anthocyanins can increase the availability of this hormone in the body.
Studies show that consuming cherry juice in the morning and a few hours before bed can extend total sleep time and improve the quality of rest, especially in people with mild insomnia.
7. Easy to include in everyday life
Versatile, cherries go well with both sweet and savory preparations. It can be consumed fresh, frozen, dried, in juice or even in powder form, added to recipes.
It fits well in salads, compotes, smoothies, desserts, nut mixtures, savory dishes and even in meat sauces. The delicate, slightly acidic flavor increases the complexity of preparations without much effort.
Conclusion
Cherries, although small, are very powerful. They may seem like a simple accompaniment to Christmas desserts, but they are rich in nutrients and anti-inflammatory compounds, help reduce oxidative damage, improve sleep, support cardiovascular health and speed muscle recovery.
In addition to the holiday season, eating fruit daily can be a tasty way to enrich your diet with more color, hydration and natural benefits.
Easy to include in everyday life, works well in a variety of preparations
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