Cherries are delicious, beautiful and a nutritional powerhouse fruit with so many incredible health benefits. When you eat cherries, you enjoy much more than just their amazing taste.
One cup of fresh cherries, with pits, contains 1.46 grams of protein, 87 calories and 2.9 grams of dietary fiber.
Minerals:
Potassium - 306 mg
Phosphorus - 29 mg
Magnesium - 15 mg
Calcium - 18 mg
Iron - 0.5 mg
Zinc - 0.1 mg
Manganese - 0.097 mg
Copper - 0.083 mg
Also contains small amounts of other minerals.
Vitamins:
Vitamin A - 88 IU
Vitamin B1 (thiamine) - 0.037 mg
Vitamin B2 (riboflavin) - 0.046 mg
Niacin - 0.213 mg
Folate - 6 mcg
Pantothenic Acid - 0.275 mg
Vitamin B6 - 0.068 mg
Vitamin C - 9.7 mg
Vitamin E - 0.1 mg
Vitamin K - 2.9 mcg
Contains some other vitamins in small amounts.
1. Protection from Diabetes
Sweet cherries have a lower glycemic index of 22, lower than apricots (57), grapes (46), peaches (42), blueberries (40) or plums (39). This makes them a better choice of a fruit snack compared with many other fruits, especially for diabetics.
2. Helps You Sleep Better
Tossing and turning at night? Cherry juice to the rescue! Drink cherry juice 30 minutes after waking and 30 minutes before your evening meal. In a study, participants boosted their melatonin intake by following this routine. Cherries are a good source of melatonin.They have also been found to help with jet lag.
3. Decreases Belly Fat
Tart cherries reduced belly fat in a study. Researchers found rats that were fed whole tart cherry powder, in a high fat diet, didn’t gain as much weight or build up as much body fat as rats that didn’t.
4. Helps Ward of Alzheimer’s
The Alzheimer’s Association includes cherries as one of the memory boosting foods because they are rich in antioxidants.
5. Reduces Risk of Stroke
Tart cherries provide cardiovascular benefits. The anthocyanins, which are the pigments giving  tart cherries its red color, may activate PPAR which regulates genes involved in fat and glucose metabolism and thus, reduce risk factors for high cholesterol, blood pressure and diabetes.
6. Slows the Aging of Skin
Cherries have the highest antioxidant level of any fruit. Antioxidants help the body fight the free radicals that make us look old. Drinking one glass of tart cherry juice daily slows down the aging process, according to Scientists from the Michigan State University. Cherry juice is also recommended as an alternative treatment for other skin conditions.
7. Lowers Risk of Gout Attacks
Eating cherries lowers risk of gout attacks by 35 percent in a study with 633 gout patients, done by by Yuqing Zhang, professor of medicine and public health at Boston University. Gout patients who consumed cherries over a two-day period had a 35 percent lower risk of gout attacks, compared to those who did not eat the cherries.
8. Reduces Muscle Pain
A cup and a half of tart cherries or one cup of tart cherry juice can reduce muscle inflammation and soreness studies suggest. A group of marathon runners drank tart cherry juice twice daily for seven days before their race. The group who drank the cherry juice group experienced less muscle pain after the race than those who drank another fruit drink.
9. Good for the Heart
Cherries are very high in potassium, which helps regulate heart rate and blood pressure and reduces the risk of hypertension. The phytosterols in cherries help reduce bad cholesterol levels.
10. Helps with osteoarthritis relief
The pain and discomfort of swollen joints were reduced when tart cherry juice was consumed twice a day for three weeks in a study of twenty women ages 40 to 70 with inflammatory osteoarthritis.
11. Helps to Prevent Colon Cancer
Substances in tart cherries can reduce the formation of the carcinogenic chemicals that develop from the charring of hamburger.
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