Fruits under the Magnifying Glass - Cherries

Cheerie fruit is rich in fiber; fiber significantly improves digestion and provide satiation. According to Self Nutrition Database, 1 cup of sweet cherries (seedless) is about 3 grams of fiber, or about 12% of the daily requirement for this substance (daily recommendations (AI) for men is 30 grams, for women is 25 grams).

Small fruit provides vitamin C, provitamin A, potassium, magnesium, and phytochemicals, including - anthocyanins or quercetins. Anthocyanin gives cherries a beautiful red/purple color - some studies show that this group of phytochemicals can have heart-protective properties. On the other hand, quercetin is a compound from the flavonoid group that may possess anti-inflammatory properties.

As many studies show, a diet rich in fruits that contain various antioxidants can have a protective effect on health, especially anti-inflammatory properties ( due to the synergistic effect of different components). A study by the Department of Agriculture's Human Nutrition Research Center in California (XNUMX) showed that eating cherry (XNUMX grams/day) in a healthy population of men and women had a lowering effect on the C reactive protein. People who consumed cherries had a lower level of C reactive protein. C reactive protein is a marker of inflammation and its elevated value increases risk for heart disease [XNUMX] .

Additionally, the phytochemicals found in fruits help remove free radicals from the body, which allows us to maintain a youthful appearance and prevents damage, including cell walls or genes.

Cherries are low in calories, 100 grams of sweet fruit provides about 60 calories. The season for fresh cherries is July; however, during the winter, we may still use in our cooking frozen fruit (the frozen version has the same nutritional values ​​as fresh fruit). Fresh cherries are eaten as snacks or fruit between meals. The frozen version will work in dumplings, fruit soups, or meat sauces.

[1] Kelley, DS, Rasooly, R., Jacob, RA, Kader, AA, & Mackey, BE (2006, April). Consumption of Bing sweet cherries lowers circulating concentrations of inflammation markers in healthy men and women. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/16549461

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