Cherries are the fruit of Prunus family. There are many varieties of cherry that are available in almost all parts of the world. Cherries are not only a treat for our taste buds but also healthy, and they can be incorporated in our food preparations through mouth-watering desserts.
These delightful berries are rich in vitamin A, C, fiber, potassium, and other minerals. Apart from that, they also contain phenolic acid, carotenoids, anthocyanins, and various other phytonutrients (1). The delicious red fruit does not have folic acid or any type of fatty acid, which is an added benefit (2). There are numerous health and beauty benefits of cherries, which will make you grab a cup full of this delicious fruit instantly.
Check them out!
Health Benefits of Cherries
1. Cures Gout Pain and Arthritis
The consumption of cherries can also reduce the instances of a gout attack as studies reveal (4). Another finding shows that there are 35% fewer chances of suffering in people who consumed the juice than those who do not (5). The fruit when eaten fresh can help get rid of the problem of arthritis (6). It is even helpful in osteoarthritis of knees (7).
2. Prevents Cancer
Many studies have proved that the food that contains polyphenol can lower the risk of various types of cancer (8). Another study showed positive result against colon cancer (9). The element anthocyanin, in the cherries, is basically responsible for this effect of cherries.
3. Helps with Sleeping Disorders
Insomnia is another prevalent disease that must be treated completely to get rid of other health implications related to the disease.
Tart cherry juice has shown promising results in such sleeping disorders (10) under clinical studies. It helps you get sound sleep by eliminating symptoms of insomnia. Cherries are also rich in melatonin, which is a compound that is a must have to induce sleep in individuals who have disrupted circadian rhythm like jet lag (11, 12).
4. Provides Relief in Inflammation and Pain
Cherries are also known to be an anti-inflammatory agent and therefore, are used for ages to treat inflammation (13). The melatonin in cherries provides relief from the condition. The tart cherries also have the ability to reduce the musculoskeletal pain and swelling resulting due to physical activities (14). Sweet cherries have also shown similar effects as concluded in numerous studies (15). Consumption of tart cherry juice can be helpful to athletes and can diminish the pain caused by physical activities (16). If the juice is regularly consumed prior to exercises or activities, it will provide more strength, and there will be lesser muscle soreness as compared to the people who do not consume it (17). It can also aid quick recovery after delivering the baby.
5. Treats Diabetes
Diabetes is the disease that is of a major health concern these days due to its continuous increase. The bioactive components in cherries are beneficial for people suffering from diabetes (18). It is said that eating 1-2 cups full of cherries can lower the risk of type 2 diabetes (19).
6. Combats Cardiovascular Diseases
The bioactive components in cherries help fight against the cardiovascular diseases (20). It also lowers the risk of heart strokes. Since the fruit is loaded with numerous antioxidants, it is capable of preventing damage done by oxidants. The anthocyanins in the fruit are responsible for its cardio-protective effects (21). It can be useful for reducing cholesterol level and thus, improves health.
7. Good for Memory and Cognition
The health benefits of cherries extend to all the parts of the body including the brain. Old age people are prone to Dementia, which is a gradual decrease in the ability to remember things. A random trial proved that cherry juice is capable of improving short-term and long-term memory and verbal fluency in adults (22). The common type of dementia is Alzheimer’s disease, and cherries can cure it effectively (23).
8. Reduces Blood Pressure
If your blood pressure ranges above 120/80 mmHg, then you are suffering from high blood pressure or hypertension (24). Cherries health benefits even extend to regulating your blood pressure. Some trials show that the blood pressure reduces significantly after consuming cherry juice (25).
9. Cures Gallbladder Diseases
Gallbladder diseases, such as a gallstone and gallbladder inflammation are very painful and disturbing. It has symptoms like loss of appetite, pain in the abdomen, etc. Cherries have lots of antioxidants that can reduce the symptoms of the disease and hence, provide relief from the disorder (26). Just consume a cup full of cherries every day for this.
10. Reduces Oxidative Stress
Oxidative stress is the condition when there is a marked decrease in the defense mechanism of antioxidants. It can be simply termed as an imbalance of antioxidants and pro-oxidants (27). It can lead to several diseases like vitiligo, heart failure, Parkinson’s disease, etc. The juice prepared from tart cherries has the ability to reduce this stress in aged men and women (28).
11. Aids in Weight Loss and Reduces Belly Fat
Being a super food, cherries work great to shed those extra kilos from your body. As cherries are colored fruit, they are full of minerals, fibers, and vitamins (29). If you are trying to lose weight with healthy food, you should include cherries in your daily diet.
While working hard to achieve your weight loss goals, reducing is seems like a difficult task. The fat around the stomach is deadlier than obesity (30). Cherries are one of those fruits that can help burn belly fat (31). It can also reduce the fat after delivery.
12. Ensures Eye Health
Cherries are rich in quercetin and hence, can minimize the symptoms of watery eyes (32). It is also advised to eat cherries to prevent the occurrence of glaucoma, a disease which causes damage to optic nerves and eventually leads to blindness (33).
13. Heals Anxiety and Stress
Anxiety and depression are very common illnesses that must be treated as early as possible after diagnosis. It is basically related to lower levels of antioxidants in the body. Therefore, one must eat food that is rich in antioxidants. Since cherries are loaded with numerous antioxidants, it can help fight anxiety, stress, depression, and other similar disorders (34).
14. Provides Immunity Against Common Diseases
Cold, cough, flu, etc. are the most common diseases, and anyone can suffer from it. Generally, individuals who have lesser immunity levels are more prone to these ailments. The Bark of wild (or black) cherry is used as a sedative and medicine for a cough (35). It is also used to treat mild cold, fever, and sore throat (36). It is also important to give the body right amount of vitamin C during pregnancy to fight these small maladies. So, fighting these small infections is yet another health benefit of cherries during pregnancy.
15. Treats Peripheral Neuropathy
Peripheral neuropathy is the condition where nerves don’t work properly, and they fail to receive and transmit signals to the brain (37). If the connection to the brain is lost, then the whole body doesn’t work properly. Therefore, it must be corrected timely. Cherries are the fruit that has shown positive results in eliminating this situation (38).
16. Cures Constipation and Aids Digestion
Constipation refers to the situation of dry and hard stools along with fewer bowel movements in a week (39). It can be caused due to a low-fiber diet, not drinking plenty of water, etc. (40). When suffering from this disease, a person must consume water insoluble fiber to promote regular bowel movement, and cherries being rich in it, help fight constipation () and also aid digestion.
17. Ensures Efficient Blood Supply During Pregnancy
During pregnancy, the blood supply to the baby and placenta must be excellent for normal and healthy growth. Cherries aid the flow of blood, which is of immense help. It also has a compound called melatonin (42) that eases out the stretch of belly when you are pregnant.
Beauty Benefits of Cherries
18. Nourishes Scalp and Keeps It Hydrated
It is essential to provide minerals and nutrients to the dry scalp for nourishment. It makes the follicles strong by protecting them from damage. Almost all the vitamins are necessary for the overall health of our head and strands. Cherries have sufficient amount of vitamin A, iron, calcium, etc. (43) that keeps the scalp hydrated, maintains moisture in the scalp, and keeps the hair silky and tangle-free.
19. Provides Skin Lightening and Anti-Aging Effects
Cherries when applied as a mask have the ability to lighten the skin tone. It also diminishes spots and blemishes from the face and makes it even more flawless and glowing. It can rejuvenate the skin by providing all the vital constituents and elements.
Cherries make you look younger by imparting anti-aging effect (44). It slows down the process of aging and hence, makes the skin less prone to age-related problems like wrinkles, fine lines, etc., due to the presence of flavonoids (45). Include as many cherries as possible, and you can also use mask prepared with cherries for this purpose.
20. Repairs Split Ends
When the protective layer from the cuticles is lost, it leads to split ends (46). Protein and vitamins are required for protecting the strands from damage. The deficiency of vitamin C can also cause splitting (47). Cherries are filled with vitamin C (48), and other nutrients that provide enough protein, making them potent enough to treat the problem.
21. Alopecia Areata
Alopecia Areata is the condition in which hair is not present or is lost from some portions of the scalp. It basically occurs when the body fails to recognize own cells and eventually destroys them, i.e., the body mistakenly attacks the hair follicles considering them to be a foreign invader (49). Eating food that is rich in quercetin can prevent and cure the situation considerably. Since cherries are loaded with quercetin (50), including these in the diet can significantly help get rid of the problem.
22. Hair Growth
- The cherries that are soft and have light stem are fresh. You should purchase these and avoid those with the dark color stem.
- Store them in a shallow container in the refrigerator (53).
- If you want sweet cherries, go for dark-colored fruit, and for sour cherries, choose a bright scarlet color.