Cherry: Important Things To Know

Important Things To Know About Cherry

Origin

The English word cherry derives from French cerise, Spanish cereza, all originating from the Latin cerasum, referring to an ancient Greek region near Giresun, Turkey, from which cherries were first thought to be exported to Europe. Cherries are extremely popular and demanded, can be used in salads or eaten raw.

Benefits

When you eat cherries, you enjoy much more than just their amazing taste. Cherry contains lots of beneficial and nutrients essential for health and supports the treatment of common diseases such as colds, fever, gingivitis, cavities, depression… Many research results have shown that, if people eat cherry on a regular basis, they will be able to protect their own body from the risks of some dangerous chronic diseases.

  1. Cherries reduce the risk of stroke: Researchers from the University of Michigan Health System found that tart cherries provide cardiovascular benefits equal to some medications, and can improve the result even when taken with prescriptions. They believe that anthocyanins — the pigments that give the tart cherries its red colour — may activate something called PPAR in bodily tissues, which in turn regulate fat and glucose levels and thereby reduce risk factors for high cholesterol, blood pressure and diabetes. Not a bad gig for such a small fruit!
  2. Rich In Antioxidants: Cherry contains polyphenolic and anthocyanidin compounds which have powerful antioxidant effects, such as ferulic acid, quercetin, tannins, chlorogenic acid, cyanidin-3-glycoside … In addition, vitamin A and vitamin C in this fruit also have the natural antioxidant effect.
    This contributes to the prevention of infectious diseases and the ageing of cells by preventing free radicals from causing damage to the blood.
  3. Reduce The Sugar Blood Level: Chlorogenic acid is one of the antioxidants available in cherry. This type of acid has the ability to control blood sugar levels in the blood vessels. Thus, it can help to reduce the risk of hyperglycemia, diabetes, and type-2 diabetes. In fact, this is one of the best health benefits of cherry that not many people know!
  4. Improve your sleep: Cherries contain natural melatonin, which is a powerful antioxidant and free radical scavenger that helps “cool down” excess inflammation and associated oxidative stress. It also plays a vital role in sleep and bodily regeneration.
    Based on daily environmental signals of light and darkness, your pineal gland has evolved to produce and secrete melatonin to help you sleep. Research suggests that consuming tart cherry juice not only help increase your melatonin levels but may also improve time in bed, total sleep time and sleep efficiency. According to researchers:”…consumption of a tart cherry juice concentrate provides an increase in exogenous melatonin that is beneficial in improving sleep duration and quality in healthy men and women and might be of benefit in managing disturbed sleep.”
  5. Helps to Prevent Colon Cancer: Substances in tart cherries can reduce the formation of the carcinogenic chemicals that develop from the charring of hamburger. Researchers added tart cherries to ground beef patties. “The fat contents of the cherry patties were, as expected, lower than that of the control patties, whereas the moisture contents were greater. Cherry tissue will not only slow down the oxidation deterioration of meat lipids but will also substantially reduce the formation of heterocyclic aromatic amines,”

Important Things To Know About Cherry

Nutritional value

Water – g 82.25
Energy – kcal 63
Protein – g 1.06
Total lipid (fat) – g 0.2
Carbohydrate, by difference – g 16.01
Fibre, total dietary – g 2.1
Sugars, total – g 12.82

Minerals

Calcium, Ca – mg 13
Iron, Fe – mg 0.36
Magnesium, Mg – mg 11
Phosphorus, P – mg 21
Potassium, K – mg 222
Sodium, Na – mg 0
Zinc, Zn – mg 0.07

Vitamins

Vitamin C, total ascorbic acid – mg 7
Thiamin – mg 0.027
Riboflavin – mg 0.033
Niacin – mg 0.154
Vitamin B-6 – mg 0.049
Folate, DFE – µg 4
Vitamin B-12 – µg 0
Vitamin A, RAE – µg 3
Vitamin A, IU – IU 64
Vitamin E (alpha-tocopherol) – mg 0.07
Vitamin D (D2 + D3) – µg 0
Vitamin D – IU 0
Vitamin K (phylloquinone) – µg 2.1

Lipids

Fatty acids, total saturated – g 0.038
Fatty acids, total monounsaturated – g 0.047
Fatty acids, total polyunsaturated – g 0.052
Fatty acids, total trans – g 0
Cholesterol – mg 0

Amino Acids

Other

Caffeine mg – 0

Footnotes

“Sweet cherries”

Source: Best Health Mag, HuffingtonPost, VKool, Care2, USDA