Lykkers, have you ever wondered why cherries are so popular and how they manage to offer such a wealth of health benefits? These little fruits are more than just a delicious treat—they pack quite the nutritional punch!
In this article, we'll dive into the incredible health benefits of cherries and how they can make a difference in your life. So, let's explore why these juicy fruits are not only tasty but also packed with nutrients!
What's in a Cherry? The Nutritional Breakdown
Cherries are more than just a sweet snack. They are loaded with a variety of essential nutrients that are great for your overall health. According to the Food Nutritional Database, here's what you can expect from every 100 grams of cherries:
• Calories: 75 kcal
• Water Content: 78.8 grams
• Protein: 1.2 grams
• Dietary Fiber: 1.3 grams
• Vitamin C: 10.7 mg
• Potassium: 236 mg
These numbers clearly show that cherries are not just tasty, but also low in calories and packed with nutrients like fiber, vitamin C, and potassium. So, whether you're looking to keep your skin glowing or improve your heart health, cherries have something to offer!
8 Incredible Health Benefits of Cherries
Cherries are not only delicious but are packed with health benefits that we can all enjoy. Let's break down the top eight reasons why you should consider adding more cherries to your diet:
1. Prevents Heart Disease: Thanks to the potassium content in cherries, they help balance the sodium-to-potassium ratio in our bodies. This balance helps reduce the risk of heart disease, especially for those who consume too much salt in their diets.
2. Reduces Cancer Risk: With their rich vitamin C and anthocyanin content, cherries have strong anti-inflammatory properties. These antioxidants can help prevent the onset of cancer by reducing inflammation in the body.
3. Helps Prevent Type 2 Diabetes: Cherries contain polyphenols, which can help improve insulin sensitivity. This, combined with regular exercise and a balanced diet, may reduce the risk of developing type 2 diabetes.
4. Relieves Gout and Arthritis: Cherries contain natural compounds like vitamin C and anthocyanins, which help reduce inflammation, making them a great option for easing the symptoms of gout and arthritis.
5. Speeds Up Muscle Recovery: After a workout, cherries can be a great way to speed up muscle recovery. The antioxidants in cherries help reduce muscle soreness and promote faster healing.
6. Improves Sleep Quality: Cherries are a natural source of melatonin, which helps regulate sleep patterns. A handful of cherries before bed can help you fall asleep faster and improve the overall quality of your rest.
7. Aids Digestion: Cherries are high in dietary fiber, especially in their skin. This fiber aids digestion, helps with digestive movements, and supports a healthy digestive system.
8. Promotes Healthy Skin: With their high levels of vitamins C and B, cherries can help keep your skin hydrated and youthful-looking by combating oxidative stress and slowing down the aging process.
Are Cherries High in Calories?
One of the best things about cherries is that they are low in calories, with only 75 calories per 100 grams. This means that you can enjoy them without worrying about gaining weight. On average, one cherry contains just 4–5 calories. However, it's worth noting that cherries do contain some sugar, so eating them in moderation is always a good idea, especially if you're eating them late at night.
Can Cherries Help with Blood Health?
Although cherries are great for overall health, they aren't the best option for boosting iron levels. With only 0.2 mg of iron per 100 grams, cherries don't have a significant impact on blood health. For better iron absorption, it's better to turn to meat options like red meat, fish, or visceral meats. If you're a vegetarian, you may want to try other iron-rich fruits like black dates or dried grapes.
How Many Cherries Should We Eat a Day?
While cherries are healthy, they should still be eaten in moderation. We recommend eating about 10 cherries a day. Eating too many cherries could lead to weight gain, and since cherries are considered a "warm" fruit, excessive consumption may cause symptoms like dry mouth or gum bleeding.
When Are Cherries in Season in Taiwan?
In Taiwan, cherries are almost always imported. During the summer months (May to August), we can enjoy cherries from the Northern Hemisphere, such as those from the U.S., Canada, and Japan. During the winter months (December to January), cherries from the Southern Hemisphere, like those from Chile, Australia, and New Zealand, are available.
How Are Cherries Graded?
Cherries are graded based on their size. The two main grading systems used are ROW and mm. ROW is used in Europe and the U.S., with smaller ROW numbers indicating larger cherries. For example, a 9.5 ROW cherry is about the size of a 50-cent coin. The mm grading system, used in countries like New Zealand and Australia, measures the cherry's size in millimeters.
What Are the Different Types of Cherries?
There are many varieties of cherries, each with its own unique appearance and flavor. Here are some of the most popular ones:
• Rainier Cherries: Known for their sweet taste and unique yellow and pink color.
• Brooks Cherries: Known for their firm texture and sweet, crisp flavor.
• Bing Cherries: Dark purple in color, juicy, and sweet.
• Kordia Cherries: Deep purple with a rich sweetness, these are a rarer variety.
• Lambert Cherries: Heart-shaped and sweet with a juicy, large fruit.
Who Should Avoid Cherries?
While cherries are generally good for most people, some individuals should limit their intake. Eating cherries on an empty stomach may cause digestive issues, and overconsumption can lead to excess heat in the body. People with kidney problems should also be cautious, as cherries contain potassium, which could lead to high blood potassium levels. Additionally, it's best to avoid cherries with added artificial colors or sugars.
Lykkers, now that you know all about cherries and their amazing health benefits, we encourage you to enjoy them in moderation and see how they can boost your overall health!
8 Reasons Why You Need To Start Eating Cherries Today
Video by Body Hub
