Madeleine Hull
Cherries are a delicious and nutritious stone fruit, packed with vitamins, minerals, and antioxidants. They come in two main varieties: sweet and sour, with over 900 types of cherries grown worldwide. But are cherries allowed on a plant-based diet? Let's explore this topic and find out!
| Characteristics | Values |
|---|---|
| Nutritional profile | 1 cup of sweet cherries contains: Fat: Less than 1 gram, Carbohydrates: 24.6-25 grams, Vitamin C: 10.8-12 milligrams (11-14% of the daily value), Potassium: 10% of the daily value, Copper: 10% of the daily value, Manganese: 5% of the daily value, Vitamin B6: 0.08 milligrams, Vitamin K: 3 micrograms |
| Health benefits | May boost exercise recovery, May improve sleep quality, May benefit heart health, May improve symptoms of arthritis and<co: 0,1,2,3,5>gout, May reduce inflammation, May help manage blood sugar levels, May lower cholesterol, May lower blood pressure, May help prevent cancer |
| Drawbacks | Potential gastrointestinal issues, Allergic reactions |
What You'll Learn
Cherries are anti-inflammatory
Research has shown that consuming cherries can help reduce inflammation in the body, which may help to alleviate symptoms of inflammatory conditions such as arthritis and gout. For example, one study found that eating cherries or drinking cherry juice reduced the risk of gout flare-ups. Another study showed that cherries may inhibit oxidative stress and decrease inflammation by suppressing inflammatory proteins.
The anti-inflammatory properties of cherries may also help to enhance recovery after exercise by reducing muscle damage and soreness. Furthermore, cherries are heart-healthy and may help to lower blood pressure and cholesterol levels. This is partly due to their anti-inflammatory effects, as well as their high content of potassium and polyphenol antioxidants.
Overall, the anti-inflammatory properties of cherries make them a valuable addition to a healthy diet.
Meat-Free Diets: Saving the Planet, One Bite at a Time
You may want to see also
Cherries may help with gout
Cherries are a small, round, red stone fruit, typically in season in the UK in June and July. They are packed with vitamins, minerals, and plant compounds with powerful health effects. They are also rich in antioxidants and anti-inflammatory compounds, which may help combat oxidative stress and chronic diseases.
Cherries have been found to be particularly effective in reducing the symptoms of gout, a form of inflammatory arthritis. Gout is caused by high levels of uric acid in the blood, which can lead to joint pain and dysfunction. Research has shown that cherries can help to lower uric acid levels, reduce the risk of gout attacks, and decrease the severity of the disease.
One study found that consuming cherries or cherry juice lowered the risk of gout flare-ups, while another study suggested that cherry juice needs to be consumed for at least four months to reduce acute attacks. A 2019 systematic review also concluded that cherries may decrease uric acid levels in the body, making them beneficial for gout patients.
The anti-inflammatory properties of cherries are thought to play a key role in reducing gout symptoms. Cherries contain anthocyanins, a type of plant pigment with powerful antioxidant and anti-inflammatory properties. These anthocyanins can help to inhibit oxidative stress and decrease inflammation, which can reduce symptoms related to arthritis and gout.
In addition to their anti-inflammatory effects, cherries may also help to improve sleep quality and exercise recovery. They are also a good source of vitamins and minerals, including vitamin C, potassium, and copper.
Overall, cherries are a nutritious and delicious addition to a well-rounded diet, and their potential health benefits, particularly for gout patients, make them an attractive option for those seeking natural remedies. However, more large-scale studies are needed to fully understand the effectiveness of cherries in gout management.
Plants in Diet: The Secret to a Healthy Life
You may want to see also
Cherries are rich in vitamins and minerals
Cherries are a rich source of vitamins and minerals, offering a host of health benefits. They are packed with nutrients, including vitamin C, potassium, copper, manganese, vitamin B6, and vitamin K.
Vitamin C, also known as ascorbic acid, is essential for maintaining a healthy immune system and protecting against cell damage. It also helps the body absorb iron and produce collagen. A 3.5-ounce serving of sweet cherries provides 10.4 milligrams of vitamin C, which is almost 14% of the recommended daily amount.
Potassium is crucial for blood pressure regulation and maintaining a healthy heart. Cherries are also a good source of copper, which helps with iron absorption and supports nerve health. Manganese is important for bone health and wound healing, while vitamin B6 plays a role in energy metabolism and brain function. Vitamin K is necessary for blood clotting and healthy bones.
In addition to these vitamins and minerals, cherries contain powerful plant compounds, including polyphenols, anthocyanins, and flavonols, which offer further health benefits. These compounds have anti-inflammatory and antioxidant properties, helping to combat oxidative stress and reduce the risk of chronic diseases.
Plant-Based Diets: The Key Characteristics
You may want to see also
Cherries may improve sleep
Cherries are a stone fruit that comes in two major categories: tart (Prunus cerasus L.) and sweet cherries (Prunus avium L.). They are packed with vitamins, minerals, and plant compounds with powerful health effects. They are also a good source of antioxidants and anti-inflammatory compounds, which may help combat oxidative stress and chronic diseases.
One of the potential health benefits of consuming cherries is improved sleep quality. Here are some ways in which cherries may improve sleep:
High Concentration of Plant Compounds
Cherries contain a high concentration of plant compounds, which may contribute to their sleep-promoting benefits. These compounds include anthocyanins, a type of antioxidant that may promote healthy sleep patterns by increasing melatonin levels in the body. Melatonin is a sleep hormone that helps regulate the sleep-wake cycle.
Increased Sleep Time and Efficiency
Studies have shown that consuming cherries or drinking tart cherry juice may lead to increased sleep time and improved sleep efficiency. A pilot study published in 2018 found that drinking one cup (240 ml) of tart cherry juice in the morning and two hours before bed was associated with an increased sleep time of 84 minutes in older adults with insomnia.
Improved Sleep Quality
The tryptophan and melatonin content in tart cherry juice can help regulate sleep and improve sleep quality. Tryptophan is an essential amino acid that aids in the production of melatonin. Consuming tart cherry juice can increase the availability of melatonin in the body, promoting better sleep.
Reduced Sleep Disturbances
Consuming cherries or cherry juice may help reduce sleep disturbances and improve overall sleep quality. A study by the European Journal of Nutrition found that tart cherry juice improved both the quality and duration of sleep and may be beneficial for those with disturbed sleep patterns.
Improved Sleep in Specific Populations
The sleep-promoting effects of cherries may be especially beneficial for specific populations. For example, a study on older adults with dementia found that drinking about six ounces of tart cherry juice for 12 weeks improved short- and long-term memory. Additionally, cherries may help improve sleep in individuals with insomnia, as evidenced by a small study suggesting that cherry juice may benefit those with insomnia.
Plant-Based Diets: Nutrition, Health, and Benefits
You may want to see also
Cherries are good for heart health
Cherries are a heart-healthy food choice. They are rich in potassium, vitamin C, and fibre, which are all heart-friendly nutrients. Cherries are also packed with protective plant compounds, such as anthocyanins, that promote cardiovascular health.
Research has shown that a diet rich in fruits and vegetables is associated with fewer markers of subclinical heart damage and strain in adults without pre-existing heart disease. Cherries are a nutrient-dense fruit, and their high levels of potassium can help to lower blood pressure and reduce the risk of heart disease. Potassium was found to lower blood pressure in a 2020 analysis of randomised controlled trials. Lower blood pressure can, in turn, reduce the risk of heart attack and stroke.
Cherries are also a source of polyphenol antioxidants, including anthocyanins, flavonols, and catechins, which may protect against heart disease by reducing inflammation and protecting against cellular damage. A 2018 study of 84,158 people found that higher intakes of polyphenols were associated with a significantly decreased risk of heart disease over five years.
In addition to their heart-health benefits, cherries are also a good source of vitamin C, which helps the body absorb iron, produce collagen, and defend against cell damage. They are also rich in antioxidants, which can help to combat oxidative stress linked to chronic diseases and premature ageing.
The Planetary Diet: Who's Leading the Way?
You may want to see also
Frequently asked questions
Yes, cherries are plant-based and can be included in a plant-based diet. They are small stone fruits that come in various colours and flavours.
Cherries are packed with vitamins, minerals, and plant compounds with powerful health effects. They are rich in antioxidants and anti-inflammatory compounds, which may help combat chronic diseases and premature ageing. Cherries may also boost exercise recovery, improve sleep quality, and benefit heart health.
Cherries are typically categorised into two types: sweet and sour. Sweet cherries are usually consumed fresh, while sour cherries are used in cooking or juiced. Some common varieties include Bing, Rainier, Queen Anne, Black, and Maraschino.
You can enjoy cherries fresh or add them to various dishes. Try pairing dried cherries with nuts and chocolate for a homemade trail mix, or add them to yogurt, oatmeal, or chia pudding. Cherries can also be incorporated into salads, smoothies, baked goods, or compote.
