Cherries are one of the most delicious and nutritious fruits available. They are juicy, sweet, and tart, with a distinctive taste and deep red color. Cherries are not only delicious, but they are also low in calories and packed with nutrients.

They are a great snack option that can boost your health in many ways. This article will discuss the nutritional benefits of cherries and why you should include them in your diet.

Nutritional Profile

Cherries are a great source of vitamins, minerals, antioxidants, and fiber. One cup of cherries (140 grams) contains the following:.

Calories: 87
Carbohydrates: 22 grams
Fiber: 3 grams
Protein: 1 gram
Fat: 0.3 grams
Vitamin C: 16% of the Daily Value
Vitamin K: 5% of the Daily Value
Potassium: 10% of the Daily Value
Copper: 5% of the Daily Value
Manganese: 4% of the Daily Value

Health Benefits

Rich in Antioxidants

Cherries are rich in antioxidants that help protect your cells from damage caused by free radicals.

Free radicals are unstable molecules that can cause inflammation, aging, and several diseases, including cancer, heart disease, and Alzheimer’s disease. Cherries contain a type of antioxidant called anthocyanins, which gives them their deep red color. Anthocyanins have been shown to have anti-inflammatory and anti-cancer properties.

Anti-Inflammatory Properties

Cherries have anti-inflammatory properties that can help reduce inflammation in the body.

Inflammation is a natural response of the body to injury or infection, but chronic inflammation can lead to several diseases, including arthritis, heart disease, and cancer. Cherries contain several compounds that can help reduce inflammation, including anthocyanins, flavonoids, and polyphenols.

Improve Sleep

Cherries contain melatonin, a hormone that regulates sleep-wake cycles. Melatonin is naturally produced by the body, but it can also be found in some foods, including cherries.

Consuming cherries or cherry juice may help improve sleep quality and duration, especially in people with insomnia.

Lower Blood Pressure

Cherries may help lower blood pressure due to their high potassium content. Potassium is a mineral that helps regulate blood pressure by reducing the effect of sodium in the body.

A diet high in potassium-rich foods, such as cherries, can help reduce the risk of hypertension and heart disease.

Promote Weight Loss

Cherries are low in calories and high in fiber, making them a great snack option for weight loss. Fiber helps keep you full and reduces hunger, which can help you consume fewer calories throughout the day.

Cherries also contain compounds called polyphenols, which have been shown to help reduce body weight and fat mass.

How to Incorporate Cherries into Your Diet

Cherries can be eaten fresh, frozen, dried, or in the form of juice. They can be added to smoothies, salads, oatmeal, yogurt, and baked goods. Here are some simple ways to add cherries to your diet:.

Add fresh cherries to a fruit salad
Make a cherry smoothie with yogurt, milk, and honey
Top your oatmeal with cherry preserves
Bake cherry muffins or a cherry crumble
Add dried cherries to trail mix
Drink cherry juice as a pre-workout or recovery drink

Conclusion

Cherries are a low-calorie fruit that is packed with nutrients and health benefits. They are rich in antioxidants, anti-inflammatory compounds, and fiber.

Cherries may help reduce the risk of several diseases, including cancer, heart disease, and Alzheimer’s disease. They may also help improve sleep, lower blood pressure, and promote weight loss. Cherries can be a versatile and delicious addition to any diet.