Brightly colored inside and out, you know that cherries must be full of protective phytochemicals. Additionally, they’re loaded with vitamins, minerals, fiber, and prebiotics. The fiber in cherries helps with blood sugar, cholesterol, weight management, GI motility, and perhaps more. Antioxidant-rich in vitamin A, C, and E, this low-histamine fruit also contains polyphenols, a type of phytochemical. Cherries also provide B vitamins, manganese, copper, magnesium, and vitamin K.
What’s so important about these polyphenols?
Polyphenols help fight cellular damage, reduce inflammation, and promote overall health. The polyphenols in tart cherries act as a prebiotic and may positively impact the gut microbiome. Cherries may lead to an increase in the beneficial Akkermansia bacteria strains as well as a decrease in Bacteroides, which can be problematic if in excess. Furthermore, polyphenols appear to have a protective effect on brain cells. Polyphenol-rich diets may protect against many chronic conditions, including heart disease, diabetes, mental decline, and some cancers.
How else may these little fruits help us?
Cherries help to promote more restful sleep with their natural content of melatonin, serotonin, and tryptophan.
Pain reduction
Soothe sore muscles
Cherries are very effective in treating pain related to gout and arthritis as cherries help to lower uric acid levels. In one study, those who ate fresh cherries for two days had ~33% reduction in gout flare-ups compared with non-cherry consumers.
Cardio-protective
Rich in plant sterols and high in potassium, cherries may be helpful to lower cholesterol levels and may also lower blood pressure.
Blood sugar friendly
Cherries are considered to be low glycemic fruits, meaning they have a lesser effect on your blood glucose level compared with moderate or high glycemic foods.
Based on the results of this study, consuming 40 g/day of tart cherry juice decreases body weight, blood pressure and HbA1c in diabetes type 2 women after 6 weeks and improves blood lipids in diabetic patients with hyperlipidemia.
In another study, people with diabetes who drank 1.35 ounces of concentrated sour cherry juice every day for six weeks observed significant drops in blood sugar levels.
Anti-Cancer
The cytoprotective effects of sweet cherries have been extended from the well-known antioxidant and anti-inflammatory actions to the regulation of cell death and proliferation, invasion and migration and the metabolic reprogramming of cancer cells.
Pre-clinical research suggests cherries to inhibit cancer cell growth.
While the research is primarily from in vitro studies, cherries appearto have actions over several hallmarks of cancer.
Cognitive Function
Tart Montmorency cherries (30 ml 2x/day) positively influenced cognitive performance and perceptions of fatigue and alertness. Changes in amino acid metabolism may be related to the reduced fatigue and greater alertness was reported for those consuming the cherries.
Cherries are tasty just as they are – simply wash them & eat. And, of course, you could add them to salads, smoothies, salsa, chutneys, sauces, and whatever else suits you. Yum!