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
|
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