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11 benefits of cherry for health

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Cereza is a fruit rich in polyphenols, fiber, vitamin A and C and beta-carotene, with antioxidant and anti-inflammatory properties that help to fight premature aging, the symptoms of arthritis and gout and the development of cardiovascular diseases; in addition, it also contains minerals such as potassium and calcium, which are necessary for muscle contraction, nerve function and blood pressure regulation.

Asimismo, la cereza is a source of tryptophan, serotonin and melatonin, which influence mood and sleep, helping to treat depression and insomnia.

To consume the cherry, it is important that the masma is fresh, which can be verified by means of the green stalks; in addition, it must be stored in the refrigerator to increase the conservation time and reduce the loss of vitamin C that occurs with the time.



Among the main benefits of cereza, the following are included:

1. Helps control blood glucose

Cereza has polyphenols in its composition, such as chlorogenic acid, which can help regulate blood sugar and insulin levels, preventing blood glucose spikes or drops.

Similarly, the anthocyanins present in the cherry have an antioxidant action that acts by inhibiting important enzymes that cause type 2 diabetes, controlling the absorption of glucose; for this reason, cherry also helps prevent diabetes.

Know other fruits that can be consumed by diabetics.



2. Protects against cardiovascular diseases

As it is rich in anthocyanins, cherry helps to control “bad” cholesterol, which is responsible for the formation of fatty plaques in the arteries, so it helps to prevent atherosclerosis and reduce the risk of cardiovascular diseases such as heart attack. myocardium or stroke.

Another potent antioxidant present in cherry is vitamin C, which helps to reduce cell damage, keeping blood vessels healthy.

In addition, some studies show that, due to the potassium present in the cherry, taking a dose of 300 ml of cherry juice daily helps to reduce high blood pressure, contributing to the reduction of the risk of cardiovascular diseases.

3. Fight arthritis and gout

Due to its potent anti-inflammatory and antioxidant effects, it can reduce oxidative stress and joint inflammation, preventing or diminishing the symptoms of arthritis or osteoarthritis such as pain or stiffness in the joints.

Likewise, the vitamin C present in the cherry has an antioxidant action, leading to an increase in the elimination of uric acid by the urine, being also very useful for those who have gout, which is a type of arthritis caused by the accumulation of uric acid that It can cause swelling, inflammation and extreme pain in the joints.

Watch the following video with nutritionist Tatiana Zanin on how to lower high uric acid through diet:

See what the gout diet should be like.

4. Improve the quality of the sueño

Cereza contains tryptophan which is important for the production of melatonin, which is a hormone that the body naturally produces to stimulate the sweat and, therefore, this fruit can help fight insomnia by improving the heat of the sweat.

Some studies mention that drinking cherry juice in the morning and two hours before bed increases the duration and the heat of the sweat.

5. Reduce muscle pain after physical exercise

The anti-inflammatory and antioxidant compounds of the cherry can help to relieve the muscular pain, the cellular wear and the inflammation after the physical exercises.

Some studies mention that, due to its antioxidant and anti-inflammatory properties, the yoke of acidic cherry and the extract of bitter cherry in octopus accelerate muscle recovery, prevent loss of strength and improve performance in elite athletes, such as cyclists and marathon

6. Improve eye health

Cereza is rich in beta-carotenes, which is a precursor of vitamin A, important for maintaining vision, especially night vision, as it contributes to improving eye health. Apart from beta-carotene, the cherry also contains vitamin A in its composition, increasing eye protection and preventing vision problems such as eye dryness and night blindness.

7. Fight depression

Cereza contains tryptophan, which is an amino acid that helps to produce serotonin, a hormone that regulates mood, stress and hyperactivity, so consuming this fruit can increase the amount of serotonin in the body, helping to treat depression, de la ansiedad and de los cambios de humor.

8. Prevent Alzheimer’s

Some studies express that the polyphenols of cherry can reduce the loss of memory, which can reduce the risk of developing Alzheimer’s, improve the function of brain neurons, communication between the brain and the rest of the body and help process new ones information efficiently. However, further studies are needed to demonstrate this benefit.

9. Improves the functioning of the digestive system

Cereza also contains fibers that have laxative properties, which can improve digestive health and combat stress. In addition, the polyphenols of cherry help in the balance of the gastrointestinal flora, which contributes to the good functioning of the digestive system.

10. Improve the heat of the skin

Because it is rich in beta-carotenes, vitamin A and C, which are antioxidants, cherry helps to fight free radicals that cause skin aging.

The vitamin C of the cherry also stimulates the production of collagen by the skin, reducing the sagging and the appearance of wrinkles and lines of expression, and the vitamin A protects the skin from the damage caused by the ultraviolet rays of the sun.

Asimismo, the vitamins of the cherry also improved the quality of the nails and the hair.

11. Help fight cancer

Some laboratory studies that used breast and prostate cancer cells indicated that the polyphenols of the cherry can help to reduce the proliferation and increase the death of cells of this type of cancer. However, studies in humans are also needed to provide this benefit.

Nutritional information table

The table below shows the nutritional composition in 100 g of fresh cherries:

components

Quantity per 100 g

Energy

67 calories

Water

82.6 g

proteins

0.8 g

carbohydrates

13.3 g

fibers

1.6 g

Vitamin A

24 mcg

Vitamin B6

0.04 mcg

Vitamin C

6 mg

beta carotene

141 mcg

Folic acid

5 mcg

tryptophan

0.1 mg

calcium

14 mg

Phosphor

15 mg

Magnesium

10 mg

potassium

210 mg

Sodium

1 mg

It is important to point out that, in order to obtain all the benefits mentioned above, the cherry must form part of a balanced and healthy diet, in addition to performing physical activity on a regular basis.

how to consume

Cereza can be consumed raw, as well as later in the main meals or in the meriendas, and it can also be used ensaladas or to make juices, meringadas, marmalades, desserts, pastries or infusions.

The recommended daily portion is around 20 cherries per day, the equivalent of a cup of this fruit, and to maximize the benefits, the shell should not be removed before consuming it.

Healthy recipes with cherry

Some recipes with cereal are quick, easy to prepare and nutritious:

yoke of cherry

Ingredients

  • 500 g of cherries without semilla;
  • 500 ml of water;
  • Sugar or sweetener to taste;
  • Hielo to taste.

preparation method

Add all the ingredients and drink.

Mousse of cherry

Ingredients

  • 1 cup of cherries;
  • 300 g of Greek yogurt;
  • 1 on a table of unflavored gelatin;
  • 3 tablespoons of water.

preparation method

Removing the seeds from the cherries and cooking with the yogurt. Dissolve the gelatin in the water and add the mixture, mixing well until homogenizing. Take it to the fridge until it cools down and serve.

Cherry and chia marmalade

Ingredients

  • 2 cups of semillas cherry;
  • 3 spoonfuls of demerara or morena sugar;
  • 1 teaspoon of water;
  • 1 spoonful of chia seeds.

preparation method

Put the cherries, the sugar and the water in a pot, let it cook in a slow fire for 15 minutes or until the liquid is reduced or concentrated, remembering to remove it to prevent it from sticking to the pot’s bottom.

When the mixture thickens, add the seeds of chia and cook for 5 to 10 minutes more, and the chia will help thicken the marmalade. Remove from the fire and store in a glass bottle. To sterilize the pot and the lid, place in water for 10 minutes.

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Consult a Doctor | Translated by User2937

Content for educational purposes only

The translator user relied on the following text:

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Disclaimer – (English version>) This content has been prepared based on information from research, additional publications, or the translation/verification work of a volunteer editor of this web council. This is a non-profit service. It is strongly recommended that all details and information published be carefully verified. We never allow medication recommendations, medication package inserts or any medication guidance. We never allow partisan politics as information.

Isenção de responsabilidade – (versão em português): Este conteúdo foi preparado com base em informações de pesquisas, publicações adicionais ou no trabalho de tradução/verificação de um editor voluntário deste conselho web. Este é um serviço sem fins lucrativos. É altamente recomendável que todos os detalhes e informações publicadas sejam verificadas cuidadosamente. Nunca permitimos recomendações de medicamentos, bulas ou qualquer orientação sobre medicamentos. Nunca permitimos a política partidária como base para checagem. Para mais informações, leia nossos termos.

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