Charry

Charry

Cherries are one of the most popular fruits and for good reason.

They are delicious and full of vitamins, minerals, and plant compounds with powerful health effects.

Benefits: -

It is full of nutrients. ...

It is rich in antioxidants and anti-inflammatory compounds. ...

It can increase the intensity of exercise. ...

It can benefit heart health. ...

May it improve the symptoms of arthritis and viral infections. ...

May it improves sleep quality. ...

It's easy to add to your diet.

Rich in nutrition: -

Cherries are small stone fruits that come in different colors and flavors. There are two main categories - tart and sweet cherries, or Prunus cerasus L. and Prunus avium L., respectively.

Their colors can range from deep yellow to deep red.

All species are very nutritious and full of fiber, vitamins, and minerals.

2. It is rich in antioxidants and anti-inflammatory compounds

The high purity of plant chemicals in cherries may be the reason for the many benefits of this fruit.

Although the number and type may vary depending on the variety, all cherries are full of antioxidants and anti-inflammatory compounds.

This high antioxidant content can help fight oxidative stress, a condition linked to many chronic diseases and premature aging.

In fact, one review found that cherry foods effectively reduced inflammation in 11 of 16 studies and symptoms of oxidative stress in 8 out of 10 studies.

Cherries are high in polyphenols, a large group of plant chemicals that help fight cellular damage, reduce inflammation, and improve overall health.

In fact, a high polyphenol diet can protect against many chronic conditions, including heart disease, diabetes, depression, and certain cancers.

These stone fruits also contain carotenoids such as beta-carotene and vitamin C, both of which have anti-inflammatory properties and antioxidant properties.

3. Increases physical activity: -

Studies show that anti-inflammatory and antioxidant compounds in cherries can help reduce muscle pain caused by exercise, injury, and inflammation.

Tart cherries and their juices seem to work better than sweet varieties, though both can help players.

Tart cherry juice and concentrate have been found to accelerate muscle recovery, reduce pain caused by exercise, and prevent energy loss in top athletes, such as cyclists and marathon runners.

In addition, some evidence suggests that cherry products may improve physical activity.

A study of 27 endurance runners showed that those who ate 480 mg of cherry tart powder daily for ten days before the half-marathon race averaged 13% faster and experienced less muscle pain than the placebo group.

Although many studies that explore the link between cherries and exercise involve trained athletes, tart cherry juice can benefit non-athletes.

A study of 20 active women reported that those who drank 2 ounces (60 ml) of tart cherry juice twice a day for 8 days recovered faster and had fewer muscle injuries and pain after completing the repeated exercise, compared to the group. placebo.

Promisingly, these findings are related to concentrated cherry products, such as juice and powder. It is not clear how many new cherries you will need to eat to produce the same results.

4. Keeping the Heart Healthy: -

Adding to your diet hard fruits like cherries is a great way to protect your heart.

Numerous studies show that a high-fat diet is associated with a lower risk of heart disease.

Cherries are especially beneficial in this regard, as they are rich in nutrients and compounds are known to promote heart health, including potassium and polyphenol antioxidants.

Just one cup (154 grams) of pitted, sweet cherries provides 10% potassium, essential minerals to keep your heart healthy.

It is necessary to maintain a normal heartbeat and to help remove excess sodium from your body, which controls blood pressure.

This is why high potassium support is associated with a reduced risk of heart disease and stroke.

In addition, cherries rich in strong polyphenol antioxidants, which include anthocyanins, flavanols, and catechins, can help keep your heart healthy by preventing cell damage and reducing inflammation.

In fact, a study of 84,158 people found that high levels of polyphenols - especially anthocyanins, flavonols, and cannabis - were associated with a much lower risk of heart disease over five years.

5. It helps to improve symptoms such as arthritis and viral infraction: -

Because of their strong anti-inflammatory effects, cherries can reduce the symptoms of arthritis and gout, a type of arthritis caused by uric acid that can cause severe inflammation, inflammation, and pain in your joints.

Numerous studies show that cherries help prevent oxidative stress and reduce inflammation by suppressing inflammatory proteins, which can help reduce the symptoms associated with arthritis.

Also, they can lower uric acid levels in your body, making them more beneficial to those with gout.

A study of 10 women found that eating sweet cherries (10 ounces or 280 grams) sweet cherries after levels reduced C-reactive protein (CRP) inflammation faster and significantly reduced uric levels of acid within 5 hours of use.

Another study of 633 people with gout showed that those who ate fresh cherries for more than two days were 35% more likely to develop gout than those who did not eat fruit.

In addition, this study showed that when a cherry diet was combined with gout drug allopurinol, the onset of gout was 75% less likely than at times when cherries or allopurinol were not consumed.

6. It also helps with sleep: -

Eating cherries or drinking tart cherry juice can help improve your sleep quality.

These sleep-promoting benefits can be attributed to the effects of severe chemical exposure on plants. In addition, cherries contain melatonin, a substance that helps regulate your sleep and wake cycle.

A study of 20 people showed that those who drank tart cherry juice were more focused for7 days observed a significant increase in melatonin levels, sleep duration, and sleep quality, compared with placebo.

Similarly, a two-week study in sleepless adults found that drinking 1 cup (240 ml) of tart cherry juice before bedtime increased bedtime by 84 minutes.

However, these studies use rooted cherry products. It is not clear whether eating fresh cherries before bedtime will have the same effect.

Finally, many studies are needed to better understand how eating cherries and cherry products can help you fall asleep.

7. Easy to take cherry in your diet: -

Cherries are versatile and incredibly delicious.

Both sweet and sour varieties are compatible with most foods. Also, related products, such as dried cherries, cherry powder, and cherry juice, make delicious additions to many recipes.

Here are some ways to incorporate cherries into your diet:

Enjoy a new meal.

Pair dried cherries with dark chocolate chips, unsweetened coconut flakes, and salted almonds for a delicious homemade mix.

Make cherry compote with frozen tart or sweet cherries and a tablespoon of yogurt, oatmeal, or chia pudding.

Add half of the cherries, to the fruit salad.

Add dried cherries to baked goods to create a natural flavor.

Add the tart cherry juice to the shiny water and top with a lemon line of a delicious mocktail.

Add fresh or cooked cherries to ice cream, pies, crumbles, and other desserts.

Make a salted sauce for meat or chicken dishes.

Beat the cherry salsa with chopped cherries and fresh herbs like basil to serve and a nutritious meal.

Add the frozen cherries to your favorite smoothie.

The possibilities for using cherries in your kitchen are endless, so don’t be afraid to try.

Facts about healthy eating: -

One cup (154 grams) served with sweet, green, collected cherries:

Calories: 97

Protein: 2 grams

Carbs: 25 grams

String: 3 grams

Vitamin C: 18% Daily Value (DV)

Potassium: 10% DV

Copper: 5% DV

Manganese: 5% DV

These nutrients, especially fiber, vitamin C, and potassium, help health in many ways.

Disadvantages: -

Like many supplements, the side effects of black cherry juice and concentrate are not well understood. Eating too much cherry juice can lead to diarrhea and illness, and calories and sugar can be a problem for some people.

Also, cherries contain sorbitol, which can intensify symptoms in people with conditions such as irritable bowel syndrome, enlarged intestine, or fructose malabsorption.

If you are pregnant, nursing, taking any medication, consult your doctor before using it.

Due to the lack of supporting research, black cherry supplements cannot be recommended as a pillar treatment of any health problem. It is important to know that using black cherry instead of the usual treatment for a chronic condition can have serious health consequences. If you are going to take black cherry supplements, talk to your doctor first.