Nutritional Nuggets: Cherries are Tops
By Pat Ellis
Cherries are one of my favorite summer treats. High in nutrients and antioxidants, cherries are packed with fiber, vitamins A, C, and E as well as potassium, calcium, and magnesium. They top it off by having a low glycemic index. This superfood ranges in color from yellow to dark crimson red, and from tart to sweet in taste. All varieties contain melatonin, serotonin and tryptophan, compounds that work in harmony to promote better sleep.
Red cherries get their color from a group of antioxidants called anthocyanins.This potent group of plant-based chemicals contribute to overall health in two ways. First, they help fight against inflammation and disease. High in potassium, low in sodium, and rich in phytosterols, cherries’ anthocyanin levels help to reduce blood pressure and cholesterol and protect against inflammation and free radicals which can damage cells and contribute to chronic diseases. One study found that a daily dose of cherry juice improved speech and memory in people aged 70 and older with mild or moderate dementia. Several short and long-term studies suggest that diets rich in anthocyanins may improve verbal learning and memory in children and adults.
The second major contribution of the anthocyanins is that they promote the growth of Akkermansia, a very beneficial gut bacteria found in the colon. While present in small proportions, this bacteria carries a significant impact on the gut microbiome. It can help control the immune system, improve blood glucose metabolism, decrease gut inflammation and combat obesity. When Akkermansia is present in the microbiome of a patient receiving immunotherapy cancer treatment, the patient is more likely to respond in a positive manner and is able to call in their own immune system to assist in the fight.
A study published in the Journal of International Sports Nutrition shows that tart cherries provide a protective effect, reducing muscle damage and pain during strenuous exercise such as running. Studies indicate that runners who consumed tart cherries for 7 days prior to a run reported significantly lower pain levels than the placebo group.
To best reap their benefits, try to consume a cup of fresh/frozen or a quarter cup of dried cherries a day. User tip; if you're sensitive to salicylates (found in aspirin) go slowly as salicylates are naturally occurring in cherries and could cause a stomach upset. You can incorporate cherries in baking, salads, smoothies, and coleslaws. I enjoy them fresh and chilled as a waist friendly dessert!
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