Cherries—Prunus avium
Cherries are popular throughout the world and for several reasons—their flavor profile is very unique and makes them a versatile option in many desserts and savory dishes. Chronic disease, which is associated with oxidative stress and inflammation, is a prevalent pathogenic mechanism in every disease process, and cherries offer vital antioxidant and anti-inflammatory properties to combat this cycle. In this section, we will explore the nutritional benefits of these fruits.
Composition:
Cherries are high in sugar and are not a keto fruit; however, they are rich in anthocyanins, fiber, polyphenols, carotenoids, vitamin C, E, hydroxycinnamates, potassium, copper, manganese, serotonin, melatonin, and tryptophan. The melatonin is found in both sweet and tart cherries. It is important to note that sweet cherries have a higher anthocyanin content and tart cherries have a higher phenolics content.
Health benefits:
Decreasing oxidative stress: While reviewing studies that measured the benefits of cherry consumption, it is important to note that intake of this fruit was associated with a decrease in the markers for oxidative stress in the majority of the studies.
Decreasing inflammation: Cherry consumption was also associated with a decrease in inflammation. Cherry consumption decreases the risk of chronic inflammatory conditions like heart disease, diabetes, cancer, arthritis, etc.
Benefits in Gout: While looking at conditions like gout, eating cherries was associated with decreased plasma uric acid levels and fewer gouty attacks.
Metabolic syndrome and diabetes: This fruit, though high in sugar, does help with hemoglobin A1c regulation per studies; however, moderation is key in individuals with diabetes. In animal studies, adding cherry extracts to the high-fat diet of laboratory animals was associated with lower levels of insulin, glucose, and triglycerides.
Blood pressure control and sleep: It is important to note that cherries also have helped with blood pressure control, sleep quality, and cognitive function.
Lipid control: Intake of cherries was associated with improvement in VLDL (very low density lipid) and improved the TG/HDL ratio (triglycerides/high density lipid) in obese individuals.
Exercise recovery: While evaluating individuals’ recovery from exercise, cherry consumption was associated with lesser muscle soreness and damage to the muscle groups.
Mental health benefits: Cherry consumption also positively affected mood and decreased anxiety and stress, and consumers had lower levels of urinary cortisol—a marker of stress.
From the above points, we can see that cherries pack a punch and have a lot of beneficial effects. Having said that, moderation is the key, along with following up with your health care physician. As always, I wish that you keep your health in center focus and live long and strong!
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