What is useful for cherries — 8 scientific facts about the impact on human health

Cherry fruits have a sweet and sour taste and contain a huge amount of antioxidants, organic acids, polyphenols, vitamins and minerals. Berries, leaves, inflorescences and juice of the plant have been used for medicinal purposes since ancient times.

Modern scientists confirm that cherries have tangible beneficial properties for humans. Its regular use reduces the risk of developing malignant neoplasms, as well as pathologies from the endocrine and cardiovascular systems; improves sleep, increases exercise tolerance, reduces body weight, and also improves the aesthetic properties of the skin.

8 useful properties

Below are 8 main facts about the benefits of cherries, which have a strong evidence base.

1. The content of valuable substances

In general, all varieties of cherries can be divided into 2 groups: sour and sweet (better known as cherries ). Compared to cherries, 100 grams of sour cherries contain 50% more vitamin C (17% of the daily value) and about 20 times more vitamin A (26% of the daily value).

The calorie content of ordinary ripe cherries is 63 calories per 100 grams. Content of nutrients are shown in the table:

Cherries also contain a small amount of vitamins B and K.

Each nutrient performs a special (irreplaceable) function in the body:

• Vitamin A - provides antioxidant protection to the body.
• Vitamin C - strengthens the immune system , supports the elasticity of the skin and has Lots of other features.
• Potassium - provides proper contraction of skeletal and cardiac muscles and is responsible for the transmission of nerve impulses.
• Fiber - Improves digestion and normalizes the digestive system.

2. Antioxidant effect

Cherries contain many antioxidant and anti-inflammatory components.

Specialists from Italy claim that these substances inhibit oxidative stress and prevent the effects of free radicals on all cells of the human body, which results in a high incidence of chronic diseases and a low life expectancy.

Scientists from the UK celebrate high efficacy of polyphenols (found in most berries) against neurodegenerative pathologies and diseases of the cardiovascular system.

Underlined the role of antioxidants in reducing the incidence of malignant neoplasms (colon and rectum, stomach, liver), as well as type II diabetes mellitus and other pathologies of the glycemic background.

Antioxidants also inhibit chronic inflammation in the walls of the large intestine and in adipose tissue. It is with this physiological process that the aging of the body was previously associated.

3. Improving endurance and training efficiency

Research by Brazilian scientists conducted in 2015, show that antioxidant substances in the composition of cherries reduce the severity of pain syndrome, as well as inflammatory and destructive changes in muscle tissues after active physical exertion.

According to experts, such a property of the plant increases the speed of recovery after training and has a beneficial effect on the motivational sphere.

Also proven that cherry juice Increases stamina and overall performance. Cyclists and runners are particularly effective.

Research by American scientists demonstrate that the daily consumption of 480 mg of cherry extract in powder form in just 10 days leads to an increase in the speed of marathon runners by 13%, and also significantly reduces muscle soreness after competitions.

It is important to note that concentrated cherry-based products (juices and extracts) were used in all studies. The effect of fresh whole fruits on the musculoskeletal system has not been studied. It is assumed that you need to eat a lot of fresh cherries to get similar results, but this is fraught with side effects.

4. Improving the functioning of the cardiovascular system

The inclusion of cherries in the diet helps protect the health of the heart and blood vessels.

Chinese scientists claim that any berry-rich diet is associated with a low incidence of cardiovascular disease.

Berries can prevent the formation of atherosclerotic plaques, control blood pressure, reduce the risk of blood clots, and reduce the effects of free radicals.

According to the data employees of the University of Miami (USA) cherry is a valuable source of potassium, which supports adequate myocardial contractility and, by increasing sodium excretion, lowers blood pressure.

Italian specialists claim that high potassium levels in the daily diet are associated with a low incidence of strokes and heart muscle diseases.

According to the results of French studies, cherry is able to significantly reduce the likelihood of atherosclerotic plaques forming in the walls of arteries, and therefore prevent diseases such as coronary heart disease, myocardial infarction, stroke, chronic cerebral ischemia, etc. The pharmacological mechanism is probably associated with the presence of anthocyanins, flavonoids, catechins and polyphenolic antioxidants in the plant.

5. Relief of the course of joint diseases

Cherry has a pronounced anti-inflammatory effect. This property can be used to reduce the severity or relief of symptoms of rheumatoid arthritis or gout, in which there is significant swelling and joint pain.

Numerous studies show the high effectiveness of cherries. It not only eliminates symptoms, but also affects joint pathology pathogenetically, reducing the severity of inflammatory changes.

For example, experts from the USA have established that a single consumption of 280 grams of cherries after a few hours reduces the concentration of C-reactive protein and uric acid in the blood – the main indicators of the activity of rheumatoid arthritis and gout.

According to the data other studies have shown that regular consumption of red cherries reduces the risk of developing a recurrent gout attack by 75%.

6. Improving sleep quality

Cherries are a valuable source of melatonin, an active metabolite that regulates the sleep-wake cycle.

Scientists from the UK demonstrated , Regular consumption helps to increase sleep duration, as well as improve falling asleep

According to the study, conducted in the USA, drinking 240 ml of cherry juice before going to bed for 7 days increases the quality and duration of sleep, as well as the speed of falling asleep.

7. Effectiveness for weight loss

According to results of experiments conducted under the guidance of employees of the University of Michigan (USA), cherries increase the activity of catabolic processes in adipose tissue, which increases its consumption for energy needs.

The berry also contains a low amount of calories, so you can eat it daily.

Abundance of dietary fiber improves the motor activity of the digestive tract and prevents the appearance of excessive rotting and fermentation processes, which act as independent risk factors for obesity.

In order to increase the effect, it is recommended to use bitter cherries together with natural low-fat yoghurts and cinnamon.

8. Improving the condition of the skin and hair

Cherry rich vitamins (C, A and a small amount – B, E), which improve the condition of the skin, hair and nails.

The following effects are noted with regular consumption of cherries:

1. Reducing the risk of malignant degeneration of skin epithelial cells. The greatest danger is ultraviolet solar radiation.
2. Improving the smoothness and elasticity of the skin of the face, preventing the appearance of wrinkles.
3. Slowing down the "aging" of the skin.
4. Strengthening hair and reducing the degree of hair loss.

In addition to oral administration, local cherry-based remedies are also effective: face and body masks, creams, scrubs, etc.

Safety and contraindications

Despite the abundance of medicinal qualities, if taken incorrectly, cherries can cause harm to the body. Contraindications include:

1. Chronic diseases of the gastrointestinal tract. Cherry pulp irritates the mucous membranes of the stomach and duodenum, and also increases the production of hydrochloric acid. Its excessive intake can cause an exacerbation of gastritis, peptic ulcer, duodenitis, etc.
2. Allergic reactions. It is forbidden to eat cherries if you have a history of allergies to them, as well as to other representatives of the Pink family (plums, raspberries, apples, pears, peaches, etc.). Neglecting the rule can lead to extremely serious consequences (anaphylactic shock, angioedema).
3. Diabetes mellitus. Cherries are rich in carbohydrates. In the presence of type I or II diabetes mellitus, the consumption of berries should be carefully normalized according to the recommendations of the attending physician.
4. Pathology of tooth enamel. Berries have a damaging effect on tooth enamel. If there is a carious lesion of the teeth, their consumption should be limited.

It is important to note that in the absence of the above contraindications, cherries are recommended for women during pregnancy, as it has the following effects:

• Reduces the severity of toxicosis (in the early stages);
• Promotes proper laying of fetal organs, prevention of malformations;
• Provides prevention of labor abnormalities.

How to use it correctly?

Below are the main rules for taking berries and products based on it:

1. In what form is it better to use? It is best to eat cherries fresh. You can add a little cinnamon, whipped cream, and low-fat yogurt to it. It can also be included in fruit and even vegetable salads.
2. What is the daily dosage? The maximum daily allowance of cherries for an adult is 500 grams, weekly – 1,500 grams.
3. What does it go with? Cherries go well with milk, cottage cheese, cream, yogurt and other dairy products. It can also be mixed with cereals, fruits and other berries (especially strawberries). It can be an excellent accompaniment for pie, jelly, desserts made of chocolate or marzipan.
4. What can be made from it? Cherries can serve as an excellent raw material for the preparation of many drinks: compote, tea, juices, as well as cherry wine, liqueur. In addition to the fruits themselves, cherry leaves, branches, stalks and stems are widely used, which also have medicinal properties – teas, decoctions and tinctures are made from them. Even cherry tree resin is used for medicinal purposes.
5. Is it possible to eat wild cherries? Yes! The wild variety of cherries has an even more valuable composition than the garden variety, and is indicated for the relief of anemia, dyslipidemia and arthritis. And the leaves, flowers and tails have an antiseptic effect and are used for infectious and inflammatory diseases.
6. Application of cherry oil. Cherry oil is used to lower blood pressure and correct cholesterol levels in the blood . In cosmetology, it is used to improve the smoothness of the skin, reduce wrinkles.

How to save for the winter?

There are several ways to store cherries for a long time:

1. Freezing. Frozen cherries are the most preferable, as they retain the maximum amount of vitamins and minerals, dietary fiber. An important condition is to exclude repeated freezing!
2. Drying. Drying significantly increases the calorie content of the berry (up to 500 calories per 100 grams). But in general, dried cherries are also considered useful. It is not recommended only for people with obesity or pathologies of the glycemic background.
3. Options with excess sugar. Jam, jelly, and cherries mashed with sugar are the least preferred options. A large amount of sugar negates most of the healing properties of the berry. Such options are prohibited for people with impaired glucose metabolism and obesity.

Proper freezing

The process of proper freezing looks like this:

1. It is necessary to select the best berries (large, without damage), rinse them, remove the seeds and dry thoroughly.
2. Spread out on trays, if several layers of berries are laid out, make a polyethylene layer.
3. Freeze from 12 to 18 hours.
4. Then pour the berries into a bag and store in the freezer. The shelf life is up to 12 months.

5 popular recipes

Below are some of the simplest recipes:

1. Compote

To prepare cherry compote, you will need:

• 500 grams of cherries;
• 200 grams of sugar;
• 2 500 ml of water;
• Mint – to taste.

Preparation scheme:

1. Wash the berries, remove the stems. If desired, you can also remove the bones.
2. Pour water into a saucepan, bring to a boil, sterilize the jars with boiling water.
3. Put the cherries in a 3-liter jar at the rate of 500 grams of berries per 1 jar. If desired, add mint.
4. Add 200 grams of sugar to the jar, pour boiling water, cover with a lid.
5. Let it brew for 10-15 minutes.
6. Roll up the lid, turn the jar over, and wait for it to cool completely.

2. Morse

Needed:

• 200 grams of cherries;
• 1,000 ml of boiled water;
• 120 grams of sugar or honey.

Preparation:

1. Rinse the berries thoroughly, remove the stems.
2. Mash the berries using a wooden pestle or blender.
3. Squeeze the juice from the resulting pulp. The juice can be used for other needs, it will no longer be needed.
4. Pour the pulp with water, bring to a boil and simmer for 10-15 minutes.
5. Strain. The dish is ready.

3. Tea made from cherry tree leaves

Necessary:

• 2 tbsp chopped gut leaves;
• 300 ml of water.

Recipe:

1. Boil water, add 2 tablespoons of vegetable raw materials.
2. Simmer for about 5-10 minutes.
3. Let it brew for 2-2.5 hours (under the lid). Strain it. Done.

4. Decoction of cherry tree branches

Ingredients:

• 4-5 twigs of the plant;
• 500 ml of water.

Cooking scheme:

1. Cook 4-5 branches of a cherry tree, break into pieces up to 1 cm.
2. Bring the water to a boil, add the branches.
3. Cook the product over low heat for 10 minutes.
4. Strain and let stand for about 30-45 minutes. The product is ready.

5. Jam

To make cherry jam, you need:

• Cherry – 1,000 grams;
• Sugar – 1,000 grams;
• Water – 150 ml.

Recipe:

1. Put the cherries in a saucepan or metal basin, add sugar and water.
2. Bring the composition to a boil, stirring the future jam periodically (from the edges to the middle). Cook for 5 minutes. Then leave for 7-8 hours.
3. Put the product on the fire again. Bring to a boil. Cook for 10 minutes. Then stop cooling again for 7-8 hours.
4. Remove from heat. Arrange in sterilized jars. Roll up the lids.

Conclusion

1. Cherry berries contain a significant amount of vitamins A and C, potassium, as well as other biologically active substances that support the functioning of the human body.
2. With regular inclusion in the diet, the berry is able to reduce the risk of developing the most common chronic diseases, malignant tumors, bring body weight back to normal, improve the course of pathologies of the articular apparatus and, most importantly, even increase overall life expectancy.
3. It is also recommended during pregnancy.
4. Consider all contraindications and side effects. If necessary, consult a doctor!