Cherries: Health Benefits

HEALTH BENEFITS OF CHERRY FRUIT

Prunus avium, commonly called wild cherry, sweet cherry, bird cherry, or gean. Sweet cherry was known historically as Gean or Mazzard (also 'massard'). 

Cherries are one of the very low calorie fruits; however, are rich source of nutrients, vitamins, and minerals. Both sweet as well as tart cherries are packed with numerous health benefiting compounds that are essential for wellness. Cherries are pigment rich fruits. These pigments, in fact, are polyphenolic flavonoid compounds known as anthocyanin glycosides. Anti-oxidant compounds in tart cherries help the human body to fight against cancers, aging and neurological diseases, and pre-diabetes condition.

Cherries are also alkaline content foods which means they will help to maintain the body’s ideal pH balance. Cherries reduce stroke risk and are very good for heart health.

Anthocyanins are red, purple or blue pigments found in many fruits and vegetables, especially concentrated in their skin, known to have powerful anti-oxidant properties. It is found that anthocyanins in the cherries are found to act like anti-inflammatory agents by blocking the actions of cyclooxygenase-1, and 2 enzymes.

Consumption of cherries has potential health effects against chronic painful ailments such as gout arthritis, fibromyalgia (painful muscle condition) and sports injuries. Anti-inflammatory property of cherries has been found effective in reducing heart-disease risk factors by scavenging action against free radicals.

Cherry fruits are very rich in stable anti-oxidant melatonin. Melatonin can cross the blood-brain barrier easily and produces soothing effects on the brain neurons, calming down nervous system irritability, which helps relieve neurosis, insomnia and headache conditions.

Cherries are also mild source of zinc, moderate sources of iron, potassium, and manganese and good source of copper. Potassium is a heart-healthy mineral; an important component of cell and body fluids that regulate heart rate and blood pressure.

The fruits, especially tart cherries are exceptionally rich in health promoting flavonoid poly phenolicanti-oxidants such as lutein, zea-xanthin and beta carotene. These compounds act as protective scavengers against harmful free radicals and reactive oxygen species (ROS) that play a role in aging, cancers and various disease processes.

Cherries battle belly fat. And, in addition, they had significantly lower blood levels of cholesterol and triglycerides.

Gout occurs when the metabolic processes that control the amount of uric acid in your blood fail to do their job effectively. The stiffness and swelling are a result of excess uric-acid-forming crystals in your joints, and the pain associated with this condition is caused by your body's inflammatory response to the crystals. Cherries cut your chance of getting gout. Eating cherries lowers risk of gout attacks by 35 percent. Cherries combat post-workout soreness. Cherries provide natural osteoarthritis relief.

Cherries help you get some 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. Consuming tart cherry juice not only help increase your melatonin levels but may also improve time in bed, total sleep time and sleep efficiency. Cherries contain melatonin which is five times more than the blackberries, strawberries and helps cure insomnia (which is a sleep deficiency) and maintaining healthy joint function. It is also suggested for jet lag.

NEUTRITIONAL VALUES OF CHERRIES

Cherries, Prunus Avium (sweet, raw)
Carbohydrate Factor: 3.6 Fat Factor: 8.37 Protein Factor: 3.36 Nitrogen to Protein Conversion Factor: 6.25
Refuse: 8% Refuse Description: Pits and stems
Nutrient (Proximates)	Unit	1Value per100g
Water	g	82.25
Energy	kcal	63
Protein	g	1.06
Total lipid (fat)	g	0.2
Ash	g	0.48
Carbohydrate, by difference	g	16.01
Fiber, total dietary	g	2.1
Sugars, total	g	12.82
Sucrose	g	0.15
Glucose (dextrose)	g	6.59
Fructose	g	5.37
Lactose	g	0
Maltose	g	0.12
Galactose	g	0.59
Starch	g	0
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
Copper, Cu	mg	0.06
Manganese, Mn	mg	0.07
Selenium, Se	µg	0
Fluoride, F	µg	2
Vitamins
Vitamin C, total ascorbic acid	mg	7
Thiamin	mg	0.027
Riboflavin	mg	0.033
Niacin	mg	0.154
Pantothenic acid	mg	0.199
Vitamin B-6	mg	0.049
Folate, total	µg	4
Folic acid	µg	0
Folate, food	µg	4
Folate, DFE	µg	4
Choline, total	mg	6.1
Vitamin B-12	µg	0
Vitamin B-12, added	µg	0
Vitamin A, RAE	µg	3
Retinol	µg	0
Carotene, beta	µg	38
Carotene, alpha	µg	0
Cryptoxanthin, beta	µg	0
Vitamin A, IU	IU	64
Lycopene	µg	0
Lutein + zeaxanthin	µg	85
Vitamin E (alpha-tocopherol)	mg	0.07
Vitamin E, added	mg	0
Tocopherol, beta	mg	0.01
Tocopherol, gamma	mg	0.04
Tocopherol, delta	mg	0
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
Cholesterol	mg	0
Phytosterols	mg	12
Amino Acids
Tryptophan	g	0.009
Threonine	g	0.022
Isoleucine	g	0.02
Leucine	g	0.03
Lysine	g	0.032
Methionine	g	0.01
Cystine	g	0.01
Phenylalanine	g	0.024
Tyrosine	g	0.014
Valine	g	0.024
Arginine	g	0.018
Histidine	g	0.015
Alanine	g	0.026
Aspartic acid	g	0.569
Glutamic acid	g	0.083
Glycine	g	0.023
Proline	g	0.039
Serine	g	0.03
Alcohol, ethyl	g	0
Caffeine	mg	0
Theobromine	mg	0
Flavonoids
Anthocyanidins	mg	32
Flavan-3-ols	mg	9.7
Flavanones	mg	0
Flavonols	mg	2.5
Isoflavones	mg	0
Proanthocyanidin	mg	19.1

Cherries, Prunus cerasus (sour, red, raw)
Carbohydrate Factor: 3.6 Fat Factor: 8.37 Protein Factor: 3.36 Nitrogen to Protein Conversion Factor: 6.25
Refuse: 10% Refuse Description: Pits and stems
Nutrient (Proximates)	Unit	1Value per100g
Water	g	86.13
Energy	kcal	50
Protein	g	1
Total lipid (fat)	g	0.3
Ash	g	0.4
Carbohydrate, by difference	g	12.18
Fiber, total dietary	g	1.6
Sugars, total	g	8.49
Sucrose	g	0.8
Glucose (dextrose)	g	4.18
Fructose	g	3.51
Lactose	g	0
Maltose	g	0
Galactose	g	0
Minerals
Calcium, Ca	mg	16
Iron, Fe	mg	0.32
Magnesium, Mg	mg	9
Phosphorus, P	mg	15
Potassium, K	mg	173
Sodium, Na	mg	3
Zinc, Zn	mg	0.1
Copper, Cu	mg	0.104
Manganese, Mn	mg	0.112
Selenium, Se	µg	0
Vitamins
Vitamin C, total ascorbic acid	mg	10
Thiamin	mg	0.03
Riboflavin	mg	0.04
Niacin	mg	0.4
Pantothenic acid	mg	0.143
Vitamin B-6	mg	0.044
Folate, total	µg	8
Folic acid	µg	0
Folate, food	µg	8
Folate, DFE	µg	8
Choline, total	mg	6.1
Vitamin B-12	µg	0
Vitamin B-12, added	µg	0
Vitamin A, RAE	µg	64
Retinol	µg	0
Carotene, beta	µg	770
Carotene, alpha	µg	0
Cryptoxanthin, beta	µg	0
Vitamin A, IU	IU	1283
Lycopene	µg	0
Lutein + zeaxanthin	µg	85
Vitamin E (alpha-tocopherol)	mg	0.07
Vitamin E, added	mg	0
Vitamin D (D2 + D3)	µg	0
Vitamin D	IU	0
Vitamin K (phylloquinone)	µg	2.1
Lipids
Fatty acids, total saturated	g	0.068
Fatty acids, total monounsaturated	g	0.082
Fatty acids, total polyunsaturated	g	0.09
Cholesterol	mg	0
Alcohol, ethyl	g	0
Caffeine	mg	0
Theobromine	mg	0
Flavonoids
Anthocyanidins	mg	33.5
Flavan-3-ols	mg	4.1
Flavones	mg	0
Flavonols	mg	2.4