Cherries - are so much more than yummy !
It's that time of year when summer fruits are in season, and I want to highlight one of my favorites.
I have very fond childhood memories of bunches of “cherry earrings”.
I also spent seven years on a farm in Launceston, Tasmania raising my daughters. It was here where I grew to love the sweet plump Ron’s cherries which make their way to the Sydney markets just in time for Christmas.
Research shows that cherries are packed with phytonutrients + minerals that can help support many health conditions :
cardiovascular disease with direct anti-oxidant and polyphenol effect with reduction of reactive oxygen species (ROS)
microbiome health as a rich source of elegiac acid.
diabetes as a low GI / low GL fibrous rich food
Alzheimer's disease. Anthocyanins that give them their red colour has been connected to improved thinking and memory
Improved verbal fluency with mild dementia, in one study conducted over 12 weeks with elderly mild to moderate dementia suffers.
Cancer, COX 1 and 2 enzyme inhibition, and other anti-carcinogenic effects in vitro and in animal experiments have been described
Sleep supportive, one study demonstrated eating cherries or drinking tart cherry juice 1 hour before bed enhanced natural Melatonin production
Cherries, in particular sweet cherries, are a nutritionally dense food rich in:
Anthocyanins, polyphenol + antioxidant rich to support inflammation
Quercetin + hydroxycinnamates,
Potassium Magnesium Calcium and Choline, all minerals and nutrients excellent for mood, brain and general health
Fibre rich and supportive of digestion and detoxification
Vit C A + Vit. K rich
Carotenoids, and Melatonin.
One of their many benefits is their natural high antioxidant activity with a low glycemic response ideal for those on lower carbohydrate eating regimes.
Some studies :
Most of these studies were less than 2 weeks of duration (range 5 h to 3 months) and served the equivalent of 45 to 270 cherries/day (anthocyanins 55-720 mg/day) in single or split doses.
Two-thirds of these studies were randomized and placebo controlled.
Consumption of cherries :
decreased markers for oxidative stress in 8/10 studies;
inflammation in 11/16;
reduced exercise-induced muscle soreness and loss of strength in 8/9;
blood pressure reduced in 5/7;
eased arthritis in 5/5,
improved sleep in 4/4.
Cherries also decreased :
hemoglobin A1C (HbA1C),
Very-low-density lipoprotein (VLDL) and triglycerides
high-density lipoprotein (TG/HDL) in diabetic women
VLDL and TG/HDL in obese participants.
These results suggest that consumption of sweet or tart cherries can promote health by decreasing oxidative stress and inflammation without unnecessary spikes in glucose and insulin.
Cherries are rich in natural chemicals that support day to day repair of cells.
If not organic ensure you wash them well.
“ If we are working on weight optimising strategies I give you permission to enjoy a large bowl of seasonally ripe cherries several times a week.”
Cherries have a Glycemic Index of 20 and a Glycemic Load of about 6.
This is low for summer fruits, meaning you get less on a blood sugar spike and insulin response with all it’s potential metabolic effects.
Not only are they effective in keeping your blood sugar low, but they're also filled with antioxidants, immune boosting vitamins, and are great for snacking, for the whole family :)
Enjoy
1. Cherries and health: a review Crit Rev Food Sci Nutrition 2011 Jan;51(1):1-12. Letitia M McCune 1, Chieri Kubota, Nicole R Stendell-Hollis, Cynthia A Thomson
2. A Review of the Health Benefits of Cherries Nutrients 2018 Mar 17;10(3):368 Darshan S Kelley 1 2, Yuriko Adkins 3 4, Kevin D Laugero