Summer brings warm sunshine and bright weather. Nature has blessed us with cherries, bright red and tempting. People love their sweet or tart taste. This fruit is also highly beneficial to health. Cherries are not only a quick snack but also rich in various nutrients. You can find cherries at the market or on your own fruit trees, but their season is very short.
Understanding cherries means knowing their varieties. The most common type is the sweet cherry. The Bing cherry is a deep red variety. Sour cherries are also well-known, with the Morello cherry often mentioned. Despite this, both have excellent health properties. Health studies particularly highlight the benefits of sour cherries, which contain more special compounds.
These components help reduce internal swelling and aid in recovery after exercise. The beneficial components in cherries include anthocyanins, compounds that give the fruit its red color. They have powerful antioxidant effects in the body. Tart cherries have higher anthocyanin content than sweet cherries or berries. This helps fight harmful molecules in the body that cause cell damage over time, leading to disease and aging.
Studies have shown that sour cherries can inhibit COX-1 and COX-2 enzymes. These enzymes function similarly to certain medications. However, cherries do not have the adverse side effects associated with these medications.
Flavonoids are another beneficial type. Found in tart cherries, they also help reduce swelling. They block a pathway called NF-κB activation, and reduced activation means fewer swelling signals. This helps relieve swelling in the body at the cellular level.
Sour cherries work in multiple ways. Their combined effects are now supported by research. A recent review compiled data from multiple reports. The results showed a significant decrease in swelling markers.
Product on Amazon: Red Cherries, 1 Bag
Brand: Fresh Produce (Brands May Vary)
Binding: Grocery Product Group: Amazon Fresh Produce
Price: 4.69 USD
Rating: 4.7 Total reviews: 5371
Item Weight: 1 Pounds
Size: 1 LB
Package Weight: 1 Pounds
Number of Pieces: 1
Features:
1. Conventionally grown in the United States
2. Selected and stored fresh
3. Sourced with high quality standards
4. Recommended to wash before consuming
5. Delicious on their own as a healthy snack or as part of a recipe
Top Review from US: “These are awesome cherries and I love them so much!”
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Cherries help manage body swelling. In addition to these compounds, cherries also contain vitamins. Both sweet and sour cherries contain vitamin C. Vitamin C is beneficial for immune system function, promotes skin health, and supports normal bodily functions.
Cherries also contain potassium, a mineral that is beneficial for heart health and helps muscles contract normally. The dietary fiber in cherries is also of significant value. Dietary fiber helps maintain digestive system health and promotes regular bowel movements.
The potential benefits of cherries include combating chronic diseases. Antioxidant and anti-inflammatory effects play an important role here. They can reduce stress and inflammation, processes that are closely linked to long-term health issues such as heart disease and certain cancers. A trial involving men drinking cherry concentrate juice showed a reduction in high blood pressure levels in the short term. These men had early stages of high blood pressure.
This effect may stem from the direct influence of new compounds in the blood. Cherry juice also lowered insulin levels, a phenomenon observed in patients with metabolic syndrome. This group has a higher risk of heart disease. While the study results are encouraging, they still have limitations.
Product on Amazon: Luxardo Gourmet Cocktail Maraschino Cherries | for Old Fashioned, Manhattan and Desserts | Packed in Special Protective Bubble, 400G Jar
Brand: luxardo
Binding: Product Group: Grocery
Price: 24.45 USD
Features:
1. 400 gram (14.1 oz)
2. Luxardo Maraschino Cherries are sour marasca cherries that are candied and steeped in a syrup made of cherry juice and sugar.
3. Unlike the neon variety, Luxardo maraschino cherries are candied fresh. They are dark and decadent with the rich flavor of a real sour marasca cherry
4. These Italian cherries are essential for both modern and classic cocktails. No bar is complete without Luxardo cherries!
5. Kosher Certified
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Long-term studies have yielded inconsistent results, and more large-scale studies are needed. This will help to draw clear conclusions in the future. Metabolic test results also vary. A review found a slight decrease in blood sugar levels, especially in overweight individuals. The same review did not observe any sustained effects on cholesterol, weight, or insulin resistance indicators. This suggests that there may be some positive effects on blood sugar levels.
However, the effects are not uniform across all metabolic indicators. These limitations stem from the duration of the studies. Most metabolic health tests lasted less than three months. Additionally, many studies had small sample sizes, making it difficult to ensure the reliability of the results or to generalize them to the entire population. While some small-scale analyses suggest potential benefits for fat and blood sugar under specific conditions, there is currently insufficient evidence to support widespread application.
Fresh cherries are only available for a short season here, usually from late spring to early summer. A good tip is to buy an extra bag at the store and freeze them for later. Freezing locks in the fruit’s nutrients, so you can enjoy these benefits all year round. Frozen cherries have many different uses. You can add them to drinks after exercise to aid muscle recovery.
Mix a cup of frozen cherries with milk and add a spoonful of almond butter. You can make a healthy and delicious smoothie. You can also try variations with peanut butter and jam flavors. You can also mix cherries with yogurt or cottage cheese, add them to your breakfast oatmeal, or sprinkle them on salads. You can even bake them into your favorite snacks.
Current research indicates that cherries can help the body combat stress and inflammatory responses. Scientists are studying how best to incorporate them into a healthy lifestyle. One important area is aiding muscle recovery after intense exercise. Muscle soreness is a common challenge for active individuals. Research suggests that cherries may accelerate post-exercise recovery.
Many people report that the soreness they experience after intense exercise seems to be alleviated by cherries. This is particularly beneficial for athletes or those who exercise regularly, as it provides a natural way to support muscle repair.
A large-scale review of multiple trial data was conducted. The combined results of ten trials showed that cherry extract significantly enhances endurance exercise performance. However, timing is critical, and it is recommended to take cherry extract before exercise.
Starting supplementation seven days before exercise yields good results. Taking it on the day of exercise may also produce potential effects. Scientists speculate on the mechanism of action: reduced damage to muscle tissue from free radicals. Inflammatory enzymes are inhibited, similar to the mechanisms discussed in inflammation research. Blood circulation may be improved, according to some researchers. Nitric oxide may contribute to mild improvements in related indicators.
Sleep quality is also a focus of health research. One study specifically examined the effects of cherry juice on sleep quality. Healthy adults who regularly consumed tart cherry juice experienced longer and higher-quality sleep. Melatonin levels in urine samples increased after consuming cherries. This objectively demonstrates that cherries can moderately enhance melatonin levels.
Product on Amazon: Dynamic Health Organic Tart Cherry Juice, Unsweetened 100% Juice Concentrate, Antioxidants Supplement, No Sweeteners or Additives, Vegan, Gluten Free, BPA Free, 32 oz
Brand: Dynamic Health
Binding: Grocery Product Group: Drugstore
Price: 32.79 USD
Features:
1. Pure Goodness: Nutrient dense, 100% juice contains no sweeteners or other additives
2. Power Packed: Contains the antioxidant power of about 1,000 tart cherries in each 32-oz bottle
3. Take It Your Way: Tasty on its own or mixed with smoothies, sauces, dressings, and vinaigrettes
4. Choose Organic: Dynamic Health unsweetened Tart Cherry Juice is USDA Certified Organic
5. High Quality: Vegan, Gluten-Free, BPA-Free & Kosher. No expense is spared in our products’ quality
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Cherries can be part of a healthy, balanced diet plan. If necessary, they can be combined with traditional medical treatment. The recommended dosage must always be used. Cherry consumption is now scientifically supported, and the scale of future research will be an important factor.
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