According to the Agricultural Marketing Resource Center, two types of cherries are grown in the U.S. Those tasty treats are sweet cherries and tart cherries. Sweet cherries are generally grown in Washington, California and Oregon, but tart cherries usually come from Michigan. (In fact, almost 74 percent of the nation’s tart cherries come from this state.)
There’s a good reason you shouldn’t limit cherries to simple sundae toppers. Cherries are packed with health benefits. Not only can they assist when it comes to improving sleep quality, they just might help you lose weight.
Here nine great reasons to eat cherries today. So go ahead, eat up.
- Sleep
Did you know that cherries can help you sleep?
According to Eating Well, tart cherries are a natural source of melatonin. This hormone has long been associated with better sleep, which is why melatonin supplements are popular among those with insomnia.
In one study, volunteers consumed an ounce of tart cherry juice both in the morning and at night. As a result, sleep quality improved. “The melatonin in tart cherry juice is very well absorbed and is utilized by the body to provide an effect that could rival melatonin supplements,” study author Glyn Howatson, Ph.D., tells Eating Well.
So give cherries a try the next time you can’t sleep. They just might help.
- Cancer Prevention
- Blood Pressure Control
- Anti-Inflammatory Benefits
Cherries and cancer prevention are thought to be interlinked, so it's possible cherries could help reduce the risk of developing the disease.
According to Fox News, the vibrant red color of cherries occurs because cherries are rich in a type of antioxidant known as flavonoids. One such flavonoid, called cyanidin, is thought to prevent cancer cells from growing. In addition, antioxidants neutralize free radicals in the body, which slows the aging process. To get the most bang for your buck, Fox News says to choose sweet cherries that are crimson-purple, rather than red.
According to Eating Well, sweet cherries contain ample amounts of potassium, a nutrient that aids in reducing blood pressure. This is because potassium is a natural fluid balancer, which helps to counter elevated blood pressure related to sodium. In fact, just one cup of cherries is said to have just as much potassium as a banana. In addition, cherries contain quercetin. This antioxidant is said to help to keep blood vessels relaxed.
According to Medical Daily, experts report that cherries have inflammatory properties. In fact, the antioxidants found in cherries may reduce the body’s levels of nitric oxide. Nitric oxide has been linked to both osteoarthritis and rheumatoid arthritis.
Cherries may benefit those with gout. A study conducted at Boston University found a link between cherries and the risk of gout attacks. Study authors concluded that consuming cherries for two days reduced the risk of a gout attack by 35 percent when compared to those who did not consume cherries.
- Workout Recovery
- Brain Function
According to Choose Cherries, one study published in the journal Nutrients found that Montmorency tart cherries may reduce both inflammation and oxidative stress in cyclists. Those who consumed Montmorency tart cherry juice concentrate prior to partaking in a three-day simulated race had less inflammation and oxidative stress compared to those who didn’t.
And that’s not all. In another study, marathon runners were given Montmorency tart cherry juice in the days before, the day of, and two days after a race. Those who drank the juice recovered faster compared to those who didn’t. And runners who took part in a 196-mile relay race in Oregon experienced a lesser degree of muscle pain when on a cherry juice regimen.
Positive benefits have even been reported in the way of strength training. In yet another study, participants who drank Montmorency tart cherry juice experienced less loss of strength than those who didn’t.
According to USA Today, a study conducted at Central Michigan University found that Michigan’s many tart cherries may be key to fighting diseases linked to the brain, like Alzheimer’s. The director of the Central Michigan neuroscience program told USA Today that a compound designed from extracts from tart cherries was found to improve brain function in mice.
“Was it a startling response? Did it cure them? No," Dunbar tells USA Today. "Did it slow down the disease process? Yes. Is that important? Well, if I had Huntington's disease and it gave me -- I don't care if it was one more day of symptom-free living -- thank goodness."
- Cholesterol
- Weight Loss
- Stroke Prevention
If you’re looking to reduce cholesterol, you may want to consider adding cherries to your diet. According to the Huffington Post, cherries are a natural source of pectin fiber. In general, pectin is thought to help keep “bad” (LDL) cholesterol levels in check. This is because it attaches itself to the gut, which keeps it from absorbing into the bloodstream.
The battle of the bulge might have a new weapon: cherry consumption. That’s because cherries may promote weight loss.
According to Eating Well, scientists affiliated with the University of Michigan Health System fed high-fat foods to rats and then gave the rats one of two things: tart-cherry powder or an equivalent number of calories in the form of carbohydrates. The rats who consumed cherry powder picked up less weight and body fat. This is thought to be due to the anthocyanins found in tart cherries.
According to the Huffington Post, researchers at the University of Michigan found that consuming Montmorency cherries may reduce the risk of stroke. Study authors concluded that these cherries parallel the cardiovascular benefits found in PPAR agonists. In addition, they may lower the elevated risk of stroke associated with the drugs.
Like the study we just mentioned, this study also links benefits to the anthocyanins found in cherries. This is thought to be because anthocyanins are helpful in both fat and glucose metabolism. The result may be a reduced risk of cardiovascular issues.