The cherry fruits of commerce usually are obtained from cultivars of a limited number of species such as the sweet cherry (Prunus avium) and the sour cherry (Prunus cerasus). The name ‘cherry’ also refers to the cherry tree, and is sometimes applied to almonds and visually similar flowering trees in the genus Prunus, as in “ornamental cherry” or “cherry blossom”. Wild cherry may refer to any of the cherry species growing outside cultivation, although Prunus avium is often referred to specifically by the name “wild cherry” in the British Isles.
Cherry Health Benefits
Cherry in Arthritis Pain
The presence of excess uric acid in the blood can lead to intense pain, swelling, tenderness and inflammation associated with arthritis and gout. The two powerful compounds in tart cherries, anthocyanins and bioflavonoids slow down the enzymes Cyclo-oxyygenase -1 and -2, thus preventing and relieving pain caused during arthritis and gout as well as the effects of osteoarthritis and rheumatoid arthritis. This is because it helps to dissolve the crystals of urate which can be formed around the joints and the kidneys. According to research conducted by the Human Nutrition Research Center at the University of California, women consuming 280 grams of tart cherries showed 15% lower levels of uric acid.
Cherry in Anti-cancer Properties
These properties can be attributed to the presence of flavonoids that impart the deep red color to cherries and powerful antioxidants that fight the free radicals in the body. Cyanidin is one such flavonoid from the anthocyanin group that prevents cancer cells from growing out of control. They are also rich in quercetin which is regarded as one of the most potent anticancer agents. Ellagic acid is a naturally occurring plant phenolic known for its anti-carcinogenic/anti-mutagenic properties. Cherries also contain an extremely powerful compound called perillyl alcohol (POH) which is effective in reducing the occurrence of all types of cancer. The combination of these compounds makes cherries a great anti-cancer agent.
Cherry in Peaceful Sleep
Bad sleep patterns are largely caused due to unbalanced hormones, excess stress and unhealthy habits. Tart cherries contain melatonin, a hormone that induces peaceful sleep. Taking two tablespoons of tart cherry juice before going to bed is as effective as a melatonin supplement in promoting good sleep.
Cherry in Cardiovascular Benefits
Research conducted by the University of Michigan Health System indicated that the cardiovascular benefits provided by cherries are comparable to those of some medications. This is because the anthocyanins which impart the red colour to tart cherries activate PPAR in bodily tissues, which regulates fat and glucose, thus preventing high cholesterol, blood pressure and diabetes. A cherry enriched diet can greatly reduce the risk of heart disease by lowering cholesterol and easing inflammation.
Cherry in Blood Pressure
Cherries are an excellent source of potassium which plays an important role in lowering blood pressure by getting rid of excess sodium in the body. Consumption of cherries helps in maintaining the balance of potassium and sodium, thus preventing hypertension. A cup of cherries has the same amount of potassium as a banana which makes it a great substitute for banana.
Cherry in Weight Loss
Cherries are low in calories and fat and they mainly comprise of water. Thus, eating cherries can help you lose weight, particularly belly fat. A cup of cherries contains less than 100 calories and 3 grams fiber, which can keep you full for longer. They also contain vitamin B like thiamin, riboflavin and Vitamin B6 which are vital for metabolism and conversion of nutrients into energy. High water content increases energy levels and speeds up metabolism. Thus, cherry for weight loss is very beneficial.
Cherry in Migraines
The anthocyanins and bioflavonoids present in cherries help relieve headaches and migraines by reducing inflammation in the body. The effect of these compounds is comparable to that of aspirin and ibuprofen.
Cherry in Muscle Recovery
Consumption of a cup and a half of tart cherries or a cup of tart cherry juice can greatly reduce muscle inflammation and soreness following rigorous exercise. Research conducted by the Oregon Health and Science University of America reported that the athletes who drank tart cherry juice before a long distance relay experienced less muscle pain after the race than their other counterparts. Another research by London Bank University concluded that after drinking cherry juice, athletes regained 90% of their normal muscle force in 24 hours. This benefit can be attributed to the exceptional anti-inflammatory properties of tart cherries.
Cherry in Anemia
Black cherries are rich in iron and so regular consumption can prevent anaemia which is caused due to iron deficiency.
Cherry in Anti-ageing
Cherries contain high levels of vitamin C and other antioxidants which fight free radicals, thus preventing signs of ageing like fine lines, wrinkles and spots. They also contain a plant pigment called anthocyanidin which prevents wrinkles by destroying the harmful enzymes that make your skin old and wrinkled. The Montmorency cherries have the highest antioxidant levels, consisting of 17 antioxidant compounds.