If you want to sleep well even on tropical nights… eat ‘this fruit’?
2024.07.29 18:58
If you want to sleep well even on tropical nights… eat ‘this fruit’?
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From reducing the risk of chronic disease to managing weight, cherries are a superfood worth eating regularly. [Photo = Getty Images Bank] © Provided by: Comedy.com
If you're looking for a healthy summer snack, few things are as delicious and good as cherries.
From reducing your risk of chronic disease to managing your weight,
Cherries are a superfood that should be eaten regularly.
Cherries are healthy and should be included in your diet in any form, whether fresh, frozen, or dried.
Let's learn about the health benefits of cherries, as introduced by the American health and nutrition media outlet 'EatThis, NotThat'.
🟠 Rich in antioxidants=
According to Gianna Masi, a researcher at Yangsa, cherries are rich in antioxidants such as anthocyanins and quercetin. These nutrients help reduce the risk of chronic diseases by suppressing oxidative stress and inflammation. Research shows that tart cherries have a higher concentration of total phenolic compounds, while sweet cherries contain more anthocyanins. Including cherries in your diet can help prevent cellular damage and promote overall health.
🟠 Improved sleep=
According to the National Sleep Foundation, melatonin in tart cherries can improve the quality and duration of sleep. Melatonin is a hormone that regulates the sleep-wake cycle, and cherries are a natural source of this sleep-promoting compound. According to registered dietitian Destini Moody, the melatonin in tart cherry juice can help alleviate insomnia and improve mood.
🟠 Anti-inflammatory effect=
Studies have shown that the anthocyanins in cherries are effective in lowering inflammation markers in the body. Other studies have also shown that regular consumption of cherries can support joint health and reduce discomfort associated with inflammatory conditions. "Cherries contain anti-inflammatory compounds, which can help reduce symptoms of arthritis and gout," says Marcy.
🟠 Supports muscle recovery after exercise =
A 2019 study found that the antioxidants in tart cherries helped improve exercise recovery, especially in women. They can help alleviate post-workout soreness, making them a must-have snack for athletes and fitness enthusiasts. If cherries aren't available, cherry juice is also a good option. Their powerful antioxidant properties have unique effects, including reducing exercise-induced inflammation, reducing muscle damage, and promoting better recovery.
🟠 Promotes gut health =
A 2018 study found that cherry consumption can reduce the risk of several chronic inflammatory diseases, including arthritis, cardiovascular disease, diabetes, and cancer. When combined with other habits, such as exercise and a balanced diet, cherries can also have a positive impact on cardiovascular health and maintaining stable blood pressure.
🟠 Strengthen immunity =
Cherries are an excellent source of vitamin C, a nutrient and antioxidant essential for maintaining good immune health. "One cup of pitted cherries contains 25% of the recommended daily intake of vitamin C, an important nutrient for supporting a healthy immune system," explains Moody. "Vitamin C promotes the production of white blood cells, which help fight various diseases and infections."
🟠 Improves digestion =
Cherries are a good source of fiber, providing 3 grams per cup. Dietary fiber is important for maintaining a healthy digestive system. Specifically, it helps regulate bowel movements, prevents constipation, and supports the microbiome. The fiber in cherries helps maintain a balanced gut environment, fostering a healthy microbiome.
🟠 Weight loss =
Cherries are a great snack for weight loss due to their high fiber and water content. Their natural sweetness also helps quench thirst without over-consuming calories. One cup of pitted cherries contains approximately 85 calories and 3 grams of fiber. They also contain a high water content, making them an excellent snack to keep you feeling full between meals. If you have a sweet tooth and are dieting, cherries are a great option when you crave something sweet.
Reporter Jeong Hee-eun (eun@kormedi.com)
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