Cherries are sweet and delicious fruit. They are not only tasty but extremely healthy too.  Here is comprehensive view of the health benefits of cherries:

Nutritional values of cherries:

• Particularly high in vitamin A, vitamin C, B1, B2, B6 content.
• Low in fat and protein content – but high in fiber!
• Contain significant amounts of folic acid, pantothenic acid, phosphorus, calcium, sodium, potassium, iron, calcium and magnesium.
• Rich in carotenoids (beta-carotene, lutein) and flavonoids.
• Contain antioxidants such as  anthocyanins and cyanidin.
• Energy value is not high, about 65-70 kCal per 100 g.

Physiological Effects  

Cherries are rich in nutrients – not only their flesh but their stones, leaves and stems too. They’re considered to be one of the superfoods.  Here is a summary of the potential health benefits of cherries (based on several studies):-

• They can help the optimal development of teeth and bones, so they are ideal for children. They prevent tooth decay.  They have been used as a natural remedy for rheumatic diseases.
• They cleanse the kidneys – their stems can be used to make a diuretic, detoxifying tea.
• Eating only a few cherries a day has a visible, positive effect on the skin – rejuvenates, clears up spots, smooths the skin.
• Cherries have anti-inflammatory, painkilling effects – an ideal natural remedy against colds and migraines (the effect can be similar to aspirin).
• The trace elements in cherries help with digestion and strengthen the immune system.
• Cherries have alkalizing effect – eaten alone they are capable of restoring the acid-base balance of the body.
• Cherries are ideal food for detoxification and weight loss, because they speed up digestion and help the evacuation of waste products and toxins.
• They are excellent blood purifier, help arthritis and gout and their prevention. Just one cup of cherries a day can lower 15%  of the blood uric acid levels!
• Cherries help regulate hormone balance and have a positive impact, particularly in menopause
• Their high content of potassium lowers blood pressure and can set an optimal heart rate.
• Their high anti-oxidant content helps to protect muscle function and reduces muscle soreness & post-exercise muscle pain.
• Their anthocyanin content inhibits atherosclerosis by strengthening the artery walls – the oil pressed from the stones is used against heart-attacks. Furthermore, in combination with beta-carotene and vitamin C, anthocyanins can inhibit the growth and spread of cancer cells.
• Their melatonin content encourages sleep and is a good remedy against insomnia.
• Regular consumption of cherries may help brain function and seems to have an especially good effect on memory. Recent research suggests that it reduces the risk of Alzheimer’s disease.
• Regular consumption can prevent diabetes – cherries are excellent fruits for diabetics, as their glycemic index is just 22.

Good to know

• Apparently we need to eat about 200g of cherries a day to see proper health benefits. If you eat half a kilo (or a pound) –  it can help with weight loss (but it has to be eaten on its own, in the morning or before lunch!)
• Only raw cherries are really healthy – when cooked and baked, unfortunately, few vitamins are preserved. You can make a lovely fruit salad or smoothie or add it to porridge, natural yoghurt, pancakes and so on. However cherries can be frozen and they don’t lose much of their nutrition in the freezer. So in summer, when they are more cheaply available, it is advisable to buy and preserve a few pounds for the winter season (or make granita, sorbet or ice-cream from them)! Thoroughly wash and stone them before freezing. Moretips about cooking & eating cherries>>.
• Cherries make excellent skin-masks. Just blend some and spread the paste on your face to smooth out wrinkles, or to attack spots and red marks.
• The stones of cherries can be poisonous if chewed. They contain amygdalin which together with digestive enzymes can create cyanic acid from the nucleus. But you’d have to chew through a lot of them to be life-threatening!!!
• After eating many cherries it’s advised not to drink water because it can cause stomach pain and bloating as a result of the yeast on the skin, which can only be destroyed by concentrated acid in the stomach.

Unfortunately cherries have a short shelf life after harvest, so during the cherry season we should try to eat as much as possible. In the next part read abouthow to buy, store and cook cherries>>

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