Healthsomeness Written Logo

Cherries

This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Cherries Nutritional Information (per 100g)

Water: 86.1 g
Calories: 50 kcal
Protein: 1 g
Carbohydrate: 12.2 g
Dietary fiber: 1.6 g
Sugars: 8.5 g
Fat: 0.3 g
Saturated fat: 0.1 g
Monounsaturated fat: 0.1 g
Polyunsaturated fat: 0.1 g
Vitamin C: 10 mg
Vitamin B3: 0.4 mg
Vitamin B9: 8 μg
Vitamin A: 64 μg
Vitamin E: 0.1 mg
Vitamin K: 2.1 μg
Calcium: 16 mg
Iron: 0.3 mg
Magnesium: 9 mg
Phosphorus: 15 mg
Potassium: 173 mg
Sodium: 3 mg
Zinc: 0.1 mg

Cherries are the ultimate treat whether simply chopped and served with ice cream or bubbled down into a compote to eat with yogurt. They are also bursting with scientifically proven health benefits that will leave you wanting to incorporate more of them into your diet.

Help Prevent Obesity. Cherries have long been associated with weight loss and a recent study has investigated what, if any, effect cherries would have on levels of obesity.

Mice were fed a high-fat diet and given one of two concentrations of cherry anthocyanin extract – either 40mg/kg or 200mg/kg. In both groups, there was a significant reduction in body fat of 5.2% for the first group and 11.2% for the second. The results also showed that there was a decrease in the complications associated with obesity such as high blood pressure, cholesterol and blood glucose.

Reduces Risk Of Gout Attacks. Gout is a form of arthritis that makes joints become incredibly swollen when small crystals of uric acid form. Studies have been done to investigate ways to manage the symptoms as naturally as possible. One such study has identified cherries as being able to reduce the risk of gout attacks.

633 people suffering from gout were asked to consume cherries for two days; it was found that they experienced a 35% decrease in the risk of gout attacks. This pattern was found to be true across all subgroups. The researchers also found that if cherries were taken in conjunction with allopurinol, a gout medication, the participants experienced a massive 75% decrease in the risk of suffering a gout attack.

Increases Post-Exercise Recovery. We’re told that protein helps sore muscles recover from a vigorous exercise session, but a recent study turns that conventional wisdom on its head by showing that consumption of cherries can be just as beneficial in relieving sore, tired muscles.

Cyclists consumed 30ml of sour cherry extract, twice a day, for eight days and completed a 109 minute cycling trial on the fifth day. The results showed that they had experienced far less inflammation and tissue damage and had recovered more quickly than the cyclists who had received a placebo.

Relieve Symptoms Of Osteoarthritis. In 2013, this study was published that had examined the effects of consuming cherry juice on the symptoms of knee osteoarthritis. Fifty-eight participants consumed either two bottles of sour cherry juice or a placebo every day, for six weeks.

They took a week off, then swapped treatments. The results found that the cherry juice did help to relieve the symptoms for those suffering with mild or moderate knee osteoarthritis; they also experienced a decrease in their WOMAC scores, which is a measure of the level of pain they are experiencing.

Lower Blood Pressure. Black cherries have the ability to lower blood pressure. Hypertensive rats were given a black cherry extract for four weeks. The results showed that they experienced relaxation of aortic rings, but more importantly the extract had a significant effect in lowering their systolic blood pressure. Black cherries are rich in phenolic compounds and antioxidants, which lowered the blood pressure in the rats.