How healthy are cherries? Read the 7 benefits here

Cherries are deliciously sweet and healthy. In this article you can read all about the various health benefits of cherries. You will also discover whether cherries can help you lose weight.

Cherries contain quite a bit of vitamin C and also many other vitamins and minerals, such as zinc , potassium and vitamin B6. This means that cherries have several benefits for your health.

Contents:

• Facts about cherries
• Why cherries are healthy
• Nutritional value
• Eating cherries while losing weight

Facts about cherries

• In the year 600 BC, cherries were already very popular among the wealthy in China.
• The Romans took the sweet fruits to other countries, including England.
• When English colonists brought cherries to North America in the 1600s, the popularity of this tasty fruit increased.
• Cherries were first mainly eaten as a dessert, but in the 15th and 16th centuries people also used them as medicine.
• There are more than 24 different types of cherries in the Netherlands alone. Consider, for example, sour and sweet cherries [1].

Why cherries are healthy

Cherries contain many different vitamins and minerals, which means they can make an important contribution to your health. Below we list 7 health benefits of cherries for you.

1. Help you sleep better

Cherries contain a lot of melatonin , a substance that can help improve your sleep. This was also evident from a study in which participants drank cherry juice 30 minutes after waking up and 30 minutes before dinner. The melatonin levels in their bodies increased significantly [2,3].

If you sleep better, you produce less of the hunger hormone ghrelin. This speeds up your metabolism and makes you less hungry. That is ideal if you want to lose weight. Do you want to know exactly how this works? Then read our article with tips for losing weight .

Summary: Cherries contain melatonin. This substance helps you sleep better, which can also help reduce your appetite.

2. May protect against diabetes

The anthocyanins (the substances that give cherries their red color) can provide benefits. These substances can have a positive influence on blood sugar levels. Sour cherries in particular are said to have a positive effect on the way our body deals with sugars. This can help reduce the risk of diabetes [3,5,7].

Other fruits that contain anthocyanins are blackberries , blueberries and pears . So it is a good idea to eat these fruits more often if you aim for healthy blood sugar levels.

Summary: The anthocyanins in cherries may help reduce the risk of diabetes.

3. Help protect your cells

Cherries contain substances that help protect your cells, such as vitamin C and anthocyanins . The anthocyanin cyanidin is especially important to keep your cells healthy.

Several studies have shown that cyanidin can help prevent genetic mutations. There are indications that this substance can also help prevent your cells from functioning differently than intended [5,6].

Furthermore, beta-carotene and quercetin in cherries help keep your cells healthy. Beta-carotene is also found in melon and mango . Quercetin can also be found in strawberries and figs .

Summary: Cherries are rich in substances that help protect your cells, such as vitamin C and anthocyanins.

4. Can help regulate blood pressure

Cherries are high in potassium , a mineral that regulates fluids in the body. This mineral can have a positive effect, especially on blood pressure. In this way, eating cherries can contribute to healthy blood pressure [4,6].

A 138 gram portion of cherries contains 0.3 grams of potassium. For good health you should consume 3.5 grams of this mineral every day. With a portion of cherries you already get almost 10% of this. Other fruits rich in potassium include watermelon , pomegranate , avocado and kiwi .

Summary: Cherries are rich in potassium. This mineral contributes to healthy blood pressure.

5. Can help reduce the symptoms of gout

There are several studies that show that cherries can help reduce the symptoms of gout. In a USDA study, participants ate two servings of cherries per day. This reduced their uric acid levels by 15%. In gout, there is too much uric acid in the blood [6].

A study by Boston University found that eating 10 cherries a day could help reduce the risk of a gout attack by 35%. In people who ate more cherries, researchers saw that this risk even decreased by 50% [3,5,8,9].

Summary: There is some evidence that cherries can help lower uric acid levels in our bodies and help reduce the chance of a gout attack by 35-50%.

6. Can relieve muscle pain

If you exercise a lot, it is a good idea to eat a bowl of cherries regularly. Various studies show that cherries can relieve muscle pain. One of these studies showed that runners who drank cherry juice every day for a week suffered less from muscle pain after a race.

How can cherries help with muscle pain? This is due to the antioxidants in the fruits. These can provide protection against free radicals that arise during exercise [3,5,6,10]. Broccoli , cucumber and green tea also contain many antioxidants.

Summary: The antioxidants in cherries may help relieve muscle pain.

7. Contribute to healthy cholesterol levels

A healthy cholesterol level is important for your heart and blood vessels. There is some evidence that cherries can help keep cholesterol at healthy levels. Researchers discovered this when they had 37 participants drink 480 ml of cherry juice every day for 12 weeks.

After the study, the researchers concluded that cherry juice can help lower total cholesterol levels. Study participants also reduced bad cholesterol, known as LDL [11].

Summary: Cherry juice can lower your cholesterol levels.

Nutritional value of cherries

A 138 gram portion of cherries contains the following nutritional values ​​[12]:

• Energy: 87 kcal (calories)
• Carbohydrates: 22 grams
  – Sugars: 18 grams
• Proteins: 1 gram
• Fats: 0 grams
• Fiber: 3 grams

Vitamins and minerals:

• Vitamin A: 2% RDA
• Vitamin C: 16% RDA
• Vitamin E: 0% RDA
• Vitamin K: 4% RDA
• Calcium: 2% RDA
• Folic acid: 1% RDA
• Magnesium: 4% RDI
• Potassium: 9% RDA
• Copper: 4% RDA
• Manganese: 5% RDA

In addition to these vitamins and minerals, a portion of cherries also contains vitamin B6, iron, beta-carotene and zinc.

Eating cherries while losing weight

You can eat cherries if you want to lose weight . The fruits consist of 75% water, contain few calories and contain a good portion of fiber. This keeps you feeling full for longer and makes you less hungry [2]. Cherries also contain many vitamins and minerals that are very important if you want to burn fat .

Note: Although cherries are very healthy, they also contain fructose (fruit sugar). This can hinder weight loss. That is why it is important not to eat too many cherries.

Our slimming tip: Eat no more than two portions of cherries per day. This way you don’t consume too many fruit sugars, but you do benefit from the health benefits. If you stick to this, cherries can help you lose weight.