Why your body and your waistline love Cherries !
The surprising health benefits of one of my favourite fruits.
It's that time of year when summer fruits are in season, and I want to highlight one of my favorites which pack some significant health punch.
I have very fond childhood memories of bunches of “cherry earrings”
I also spent seven years on a farm in Launceston, Tasmania raising my daughters. It was here where I grew to love the sweet plump Ron’s cherries which make their way to the Sydney markets just in time for Christmas.
Cherries have a Glycemic Index of 20 and a Glycemic Load of about 6.
This is low for summer fruits, meaning you get less of a blood sugar spike and insulin response with all the metabolic benefits.
Not only are cherries effective in keeping your blood sugar low, but they're also filled with Antioxidants, immune boosting vitamins, and are great for snacking for the whole family.
Research shows that cherries are packed with phytonutrients + minerals that can help support many health conditions :
Cardiovascular disease with direct anti-oxidant and polyphenol effect with reduction of reactive oxygen species (ROS).
Diabetes as a low GI / low GL fibrous rich food.
Alzheimer's disease. Anthocyanins that give cherries their red colour is connected to improved thinking and memory.
Improved verbal fluency with mild Dementia, in one study conducted over 12 weeks with elderly mild to moderate dementia suffers.
Cancer, COX 1 and 2 enzyme inhibition, and other anti-carcinogenic effects in vitro and in animal experiments have been described.
Sleep supportive, one study demonstrated eating cherries or drinking tart cherry juice 1 hour before bed enhanced natural Melatonin production.
Cherries, in particular sweet cherries, are a nutritionally dense food rich in:
Anthocyanins, polyphenol + antioxidants to support inflammation
Quercetin + hydroxycinnamates,
Potassium Magnesium Calcium and Choline, all minerals and nutrients excellent for mood, brain and general health.
Fibre rich and supportive of digestion and detoxification.
Vit C A + Vit. K rich.
Carotenoids, and Melatonin.
One of the many benefits of Cherries is their natural high antioxidant activity.
Some studies :
Most 1 found were less than 2 weeks of duration (range 5 h to 3 months) and served the equivalent of 45 to 270 cherries/day (anthocyanins 55-720 mg/day) in single or split doses.
Two-thirds of these studies were randomized and placebo controlled.
Consumption of cherries :
decreased markers for oxidative stress in 8/10 studies;
inflammation in 11/16;
reduced exercise-induced muscle soreness and loss of strength in 8/9;
blood pressure reduced in 5/7;
eased arthritis in 5/5,
improved sleep in 4/4.
Cherries also decreased :
hemoglobin A1C (HbA1C),
Very-low-density lipoprotein (VLDL) and triglycerides
high-density lipoprotein (TG/HDL) in diabetic women
VLDL and TG/HDL in obese participants.
These results suggest that consumption of sweet or tart cherries can promote health by decreasing oxidative stress and inflammation without unnecessary spikes in glucose and insulin.
Cherries are rich in natural chemicals that support day to day repair of cells.
If not organic ensure you wash them well.
“ If we are working on weight optimising strategies I give you permission to enjoy a large bowl of seasonally ripe cherries several times a week while they are ripe and seasonally full of goodness”
1. Cherries and health: a review Crit Rev Food Sci Nutrition 2011 Jan;51(1):1-12. Letitia M McCune 1, Chieri Kubota, Nicole R Stendell-Hollis, Cynthia A Thomson
2. A Review of the Health Benefits of Cherries Nutrients 2018 Mar 17;10(3):368 Darshan S Kelley 1 2, Yuriko Adkins 3 4, Kevin D Laugero