Cherry Health Benefits & Nutritional Information:
This article outlines 6 health benefits of cherries that have been supported by science. We will review some nutritional data about cherries and follow up with the main health benefits.
Fiber
The fiber in cherries improves digestion and bowel health. Plus, it helps lower cholesterol and control blood sugar levels.
Vitamin C
Cherries also contain vitamin C which helps boost the immune system. Vitamin C also plays a role in eye health and increases collagen production in skin. What’s more, it keeps bones and teeth strong.
Potassium
100 grams of cherries contains 222mg (5% DV) of potassium. Potassium is important for heart function, muscles, and digestion.
Continue reading to learn more about the 6 health benefits of cherries. Detailed nutrition data is provided below.
Cherry Nutrition Facts
| % Daily Value* | ||
|---|---|---|
| Serving Size | 100g | |
| Calories | 63 | 3% |
| Fat | 0.2g | 0% |
| Protein | 1.1g | 2% |
| Carbohydrate | 16g | 5% |
| Sugars | 12.8g | 26% |
| Fiber | 2.1g | 8% |
| Cholesterol | 0mg | 0% |
| Saturated Fats | 0g | 0% |
| Calcium, Ca | 13mg | 1% |
| Iron, Fe | 0.4mg | 2% |
| Potassium, K | 222mg | 5% |
| Magnesium, Mg | 11mg | 3% |
| Vitamin A, RAE | 3μg | 0% |
| Vitamin C | 7mg | 8% |
| Vitamin B-12 | 0μg | 0% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Glycemic Values
Glycemic Index (GI) = 22
Glycemic Load (GL) = 3.52*
| GI | GL | |
| Low | 0 – 55 | 0 – 10 |
| Medium | 56 – 69 | 11 – 19 |
| High | 70 – 100 | 20+ |
*This Glycemic Load (GL) value is based on a serving size of 100g.
Health Benefits of Cherries
Read below to discover 6 natural health benefits of cherries. Also, have a look at the video at the bottom of the page to learn about some additional facts about cherries.
1. Reduce inflammation
Cherries are powerful antioxidants that can reduce oxidative stress. The plant compounds in cherries help maintain cell health and lower the risk of developing chronic diseases.
2. Protect heart health
The potassium and antioxidants in cherries may also reduce the risk of developing heart diseases. Furthermore, potassium assists with reducing sodium levels in the body and keep blood pressure in check.
3. Improve sleep quality
Cherries contain melatonin which helps regulate natural circadian rhythms of the body. Therefore, consuming cherries can help improve sleep quality and provide some relief for people suffering from insomnia and other sleep disorders.
4. Maintain eye health
As mentioned before, the vitamin C and antioxidants in cherries can protect against damage to the eyes. Eating cherries helps maintain healthy vision and reduces the age-related risks of macular degeneration and loss of vision.
5. Strengthen the immune system
The antioxidant properties of cherries also protect against common colds, infections, and fevers. Over the long-term, these compounds can help prevent chronic age-related conditions from developing too soon, such as arthritis, diabetes, heart disease, and cancer.
6. Facilitate digestion
Again, as previously stated, the fiber in cherries help improve digestion. Thus, eating cherries can relieve constipation and keep the digestive tract functioning properly. Fiber also promotes healthy gut bacteria.
Summary
In conclusion, adding cherries to your diet has several important health benefits. Ultimately, the antioxidant properties of cherries can help reduce inflammation, keep the heart strong, maintain vision, and improve immunity. Plus, for improved digestion and a better night’s sleep, consider eating a few more cherries.
Recommended Video
Related Links
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References
- https://tools.myfooddata.com/nutrition-facts.php?food=9070&serv=100g&qty=1
- https://foodstruct.com/food/cherry
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
- http://www.eatingwell.com/article/287742/10-amazing-health-benefits-of-eating-more-fiber/
- https://www.healthline.com/nutrition/cherries-benefits#section3
- https://www.besthealthmag.ca/best-eats/nutrition/5-reasons-to-eat-more-cherries/
- https://www.organicfacts.net/cherry.html
- https://www.health.com/nutrition/health-benefits-cherries
