All about cherries
An early summer snack of cherries is a great way to kick off summer. Cherries are loaded with health benefits that include fighting off joint pain, lowering inflammation and improving sleep quality.
“The cherry on top” is a phrase used to mean a bonus or flourish that elevates something to an even higher level. We know cherries are good for us and a favorite early summer snack, but they have more benefits than one might imagine. Filled with nutrients, cherries also fight joint pain, nerve pain, lower inflammation and improve sleep quality.
More than a thousand cherry varieties grown in the United States fall into either the sweet or tart category. Whether one prefers the sweetness of dark-red Bing cherries or the mouth-puckering sourness of bright red Montmorency cherries, all cherry varieties are packed with goodness. Cherries have fiber, which helps with digestive wellness; vitamin C, essential for maintaining our immune system and skin health; and potassium, which is necessary for muscle and nerve function, blood pressure regulation and kidney function.
According to Healthline.com, research shows that the anti-inflammatory and antioxidant compounds of cherries may speed up recovery after exercise and protect muscle function if consumed for several days before exercise. Tart cherry juice may also have post-exercise benefits.
Healthline.com also cites a study that the polyphenols in cherries were associated with a significantly decreased risk of heart disease over five years. High-potassium, low-sodium foods such as cherries can help lower blood pressure and cholesterol, according to The Cleveland Clinic. Cherries may reduce symptoms of arthritis and may decrease uric acid levels in the body, making them especially beneficial for gout flare-ups.
The fruit’s high concentration of plant compounds may improve sleep quality. Cherries contain a small amount of melatonin, which helps regulate the sleep-wake cycle.
While cherries are delicious fresh, they can be incorporated into one’s diet in many ways. Pair dried cherries with dark chocolate chips, unsweetened coconut flakes and salted almonds for a homemade trail mix. Mix cherries into yogurt, oatmeal or chia pudding. Toss halved, pitted cherries into salads. Add dried cherries to baked goods for a natural sweetness. Add a bit of tart cherry juice to sparkling water. Slather a homemade cherry barbecue sauce on meat or poultry dishes. Whip up a cherry salsa with diced cherries and fresh herbs. Add a tangy punch to brownies, coleslaw and rice pilaf with cherries.
Eating too many cherries, especially if one is not used to high-fiber foods, can lead to digestive discomfort like stomach cramps or bloating, so enjoy a small amount to start.
Article and photo by Lisa Nicklanovich
