Health and Beauty

Facts about Cherries

Nothing tells you summer’s really here quite like the red, juicy sweetness of the year’s cherry crop. Being part of the Rosaceae family, cherries are generally available in two kinds: sweet cherry and the sour cherry (often referred to as pie or tart cherry).

Cherries are:

• A good source of antioxidants
• Good for your waistline
• Good for your skin
• Good for your heart
• A good sleep-aid
• Helpful in reducing inflammation

What’s in them?

Cherries have a unique combination of fibre, antioxidants, melatonin and anti- inflammatory properties, which act together to deliver a range health benefits.

Antioxidants: The power of red

Cherries have among the highest levels of antioxidants of all fruits.
Maintaining a high antioxidant defence system lowers a person's risk for disease, stimulates the immune system, and protects brain neurons from damage.
Eating just one and a half servings (1 1⁄2 cups) of cherries can significantly boost antioxidant activity in the body, thanks to anthocyanins - the natural antioxidant that give cherries their rich red colour.

Why antioxidants?

Luckily, antioxidants can counter these damaging free radicals. Thousands of studies spanning decades of research consistently and repeatedly show that maintaining a high antioxidant defence system lowers a person's risk for disease, stimulates the immune system, protects brain neurons from damage, and helps slow the aging process.

Health benefits

A growing body of science links cherries’ red colour to heart-health benefits related to reducing inflammation, heart disease, total cholesterol, and belly fat.

Cherries are good for your waistline

Forget the vending machine. With only 80 calories per cup, cherries are low in fat, cholesterol, high in fibre and sodium (salt), which make them a delicious, guilt-free snack and an excellent choice when trying to ward off serious sugar cravings.
In addition, the anthocyanins found in cherries could possibly reduced body fat by almost 10 percent, by turning on a fat-burning enzyme.

Handy Hint:Running on the treadmill for hours and not seeing results fast enough? One cup of cherries are a great pre-workout snack since they're slowly digested, providing a steady supply of energy throughout your workout.

Cherries are good for your skin

In Japan, cherries represent beauty, and in Traditional Chinese Medicine (TCM), they are considered one of the top anti-wrinkle foods. This is because they are packed with nutrients and antioxidants that combat free radicals. TCM also recognises cherries as an energizing food that regenerates fluids and strengthens digestion, critical elements for glowing, vibrant skin.

Helpful Hint: Cherry Beauty mask: Aside from eating them, you can take advantage of their skin rejuvenating properties with a cherry facial mask. The easiest thing to do is simply crush them (a great way to use those cherries that have gone soft) and smooth the juice right onto your face. You can even add honey, giving an extra beautifying boost. Simply crush a few cherries, add about a tablespoon of honey, and mix well. Apply to a clean, product-free-face and leave on for about 15 minutes. Afterward your skin will feel toned, refreshed, and hydrated.

Cherries are good for your heart

Including plenty of red fruits like cherries in your eating plan can help protect against heart disease. Recent research suggest that eating just 1 -2 cups of cherries per day could boost antioxidant activity and cut risk factors for heart disease and inflammation.

Helpful Hint: To achieve your daily recommended amount of fruit as well as boost your fibre and antioxidant intake, simply add chopped cherries to cereal, yoghurt, salads, rice or couscous* (see recipe). Your heart will thank you for it!

Cherries help you sleep well

Cherries have a considerable amount of melatonin, a naturally occurring antioxidant hormone produced by the brain that helps regulate biorhythms and sleep patterns. Eating cherries for melatonin is a natural way to regulate your sleep schedule.

Helpful Hint: Instead of reaching for your usual after dinner sweet treat, try this instead: Place a snack-size bag of cherries in the freezer and enjoy a cool, refreshing palate cleanser before bedtime.

Cherries help reduce inflammation

Keeping inflammation at bay is what cherries do best. Research shows that cherries have a potent anti-inflammatory effect and can reduce the pain in people suffering from inflammatory conditions such as arthritis, gout and post-exercise muscle soreness.

Helpful Hint: To help replenish the muscles and speed up recovery after a workout - whip up a cherry smoothie (see recipe).

Top tips for incorporating cherries into your diet:

• For a bright start in the morning, whip up a breakfast smoothie or top your cereal or yoghurt with fresh cherries.
• For a great summer treat, dress your salads in red by adding fresh cherries.
• To compliment the flavours of grilled meats, try a fresh cherry chutney.
• Quench your thirst with a refreshing 100% juice. Add frozen cherries in a juicer and blend.

Reference:

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3. Blando F; Gerardi C; Nicoletti I. Journal of Biomedicine & Biotechnology. 2004 Dec 1; 2004(5): 253-8
4. What Is the Latest Research Regarding Cherries and the Treatment of Rheumatoid Arthritis? Journal of the American Dietetic Association, Volume 107, Issue 9, September 2007, Page 1686.
5. Chemical profile and antioxidant capacities of tart cherry products. Food Chemistry, Volume 115, Issue 1, 1 July 2009, Pages 20-25.
6. E.M. Seymour, S.K. Lewis, D.E. Urcuyo-Llanes, S.F. Bolling.The Effect of Tart Cherry-Enriched Diets on Abdominal Fat Gene Expression in Rats. Journal of the American Dietetic Association, Volume 108, Issue 9, Supplement 1, September 2008, Page A14.
7. Olsson ME. Gustavsson KE. Andersson S. Nilsson A. Duan RD. Inhibition of cancer cell proliferation in vitro by fruit and berry extracts and correlations with antioxidant levels. Journal of Agricultural & Food Chemistry. 52(24):7264-71, 2004 Dec 1.