Is there anything more summer than a bowl of ripe cherries? Delicious, edible, and nutritious, these nutritious foods should be a place in your diet.
Cherries are a good source of healthy ingredients such as fiber, vitamin C, potassium, and polyphenols.
There are two main types of cherries: sweet and tart. Tart cherry is often used in cooking and baking, while sweets are a staple in the grocery store. Both found in the study that there are health benefits.
Nutritious Facts For Cherries
According to the USDA, one cup of fresh cherries contains:
Protein: 1.6 grams (g)
Fat: 0.3 g
Carbohydrate: 24 g
Fiber: 3.2 g
Sugar: 19.2 g
Calcium: 20 milligrams (mg)
Iron: 0.5 mg
Magnesium: 17 mg
Potassium: 333 mg
Vitamin C: 10.5 mg
What are the Potential Health Benefits of Cherries?
Cherry research provides information on impressive health benefits.
Gout : A systematic review of six studies, published in December 2019 in Evidence-based Complementary and Alternative Medicine, the upside arrow concluded that participants who ate cherries had fewer gout outbreaks than those who avoided fruit. Cherries have been found to lower uric acid levels in the blood, which is a waste product of your metabolism linked to atherosclerosis and kidney disease. The researchers realized that more advanced studies were needed.
Sleep : Tart cherry is a source of melatonin, a hormone released by the body as it prepares for sleep. A randomized controlled trial published in the European Journal of Clinical Nutritionright a high-risk arrow involving 20 adults found that those who ate a week-long cherry tart juice saw melatonin levels increase, and reported more sleep and better sleep quality if compared to the placebo group. A recent randomized controlled trial, published in March 2018 in the American Journal of Therapeutics, an upscale arrow found that adults over the age of 50 with insomnia who drank 8 ounces of cherry juice twice a day for two weeks slept another 84 minutes a group le placebo. Because this study was also small (involving only eight people), further research is needed.
Disease: Risk Review of 29 studies in humans, published in March 2018 in Nutrients, an up-to-date arrow found that the full evidence is “strong enough” to suggest that cherries help reduce oxidative stress and inflammation (two factors that increase the risk of disease), reduce risk muscle pain after strenuous exercise, and help lower blood pressure.
All in all, as you consider the benefits, keep in mind: While there may be some evidence that cherry-eating is beneficial in certain health conditions, it is not. In addition, many of these studies use concentrate or cherry powder, which may be offered at higher prices than one might normally use in cherry form – and that is not the same as eating fresh cherries. So while cherries can be part of a rich vegetarian diet that promotes health and well-being, it is important to maintain expectations.
Can Cherries Help You Lose Weight?
It is not clear whether noshing on cherries directly leads to weight loss, but it can go into a weight loss diet. Cherries are a good source of fiber, and high-fiber foods have been linked to weight loss, according to a study in the Journal of Nutrition since October 2019. Fiber has a satisfying effect, helping you feel fuller for longer and prevent overeating.
Additional features make cherries that have recently lost weight more friendly. “Cherries are a wonderful food that you can add to [your diet] if you are trying to lose weight, as they have very low calories and sugars, a fruit with low glycemic index to help control blood sugar, [and] taste. as food.
How to Select and Store
- When you buy fresh cherries, you will want those that feel firm and full and that look bright or shiny, according to the Ohio State University Extension. indicates that they have passed maturity.
- Keep cherries clean by storing them in the refrigerator, conveniently in a shallow container so that the cherries on top do not crush the cherries on the bottom. Wash your cherries in cool water just before eating.
How to Eat Cherries
- An easy way to enjoy delicious cherries is to eat them as a fresh food in the fridge, taking care to clear the holes and stems before swallowing.
- If the cherries are not in season, you can still enjoy the delicious cherries by buying them frozen. Pour into a small bowl and eat them as you would frozen berries. You can also cook frozen cherries on the ground into a sugar-free sauce with no ice cream, yogurt, pancakes, and even meat (like chicken or pork).
- Tart cherries are available dried (mixed with hot oatmeal, sprinkled on yoghurt, or added to trail mix), as conservation (preferably toast), frozen (for desserts and baking), or as juice (drink as is., or add a splash of clear water to get a mocktail).
There are many delicious ways to enjoy cherries in appetizers, main courses, sides, snacks, and desserts (of course). Here are five great recipes for bloggers you can try.
- Wrapped oats give these Tart Cherry Pie bars a cracked, chewing texture.
- Cherries, couscous, and pistachios include this bright Cherry Couscous, and tangy and Arugula Salad.
- Oats and flaxseeds provide these delicious whole grain cereals for breakfast.
- This Vegan Paleo Cherry Crisp offers a summer twist of old autumn.
- Enhance your lunch with this 20 Minute Chickpea Salad.
Cherries are rich in antioxidants and have anti-inflammatory properties, which can help prevent or reduce the symptoms of other inflammatory diseases. Because they are easy to prepare and can be added to a variety of foods, these fruits can play a role in healthy and delicious meals.