Cherries are not just a delicious fruit, they also have at least 5 health benefits. (Shutterstock)
Sitting down to a bowl of fresh cherries is one of life’s purest pleasures. Cherries are not just a delicious fruit, but they also have at least 5 health benefits, such as protecting us from cancer and fighting free radical damage. However, there is one thing that should be paid special attention to when eating cherries.
5 health benefits of cherries
Cherries, which taste tart and sweet, are rich in powerful antioxidants called anthocyanins, water-soluble pigments that can make certain foods red, purple, blue or black, depending on their pH. Cherries are also rich in vitamin C, which is necessary to strengthen the human immune system, and cherries are also an excellent source of dietary fiber. Here are 5 health benefits of cherries:
1. Promotes weight loss
Cherries are high in dietary fiber and low in calories, so cherries can make people feel full faster and eat less. Studies have also shown that cherries aid in weight loss. In a 2009 study published in the Journal of Medicinal Food, mice were divided into two groups and both were fed a high-fat diet for 90 days. One group received whole tart cherry powder and the other did not. The results showed that the mice given the cherry powder did not gain weight or gain body fat and showed much lower levels of inflammation in their blood than the mice that did not receive the cherry powder.
2. Improves heart health
Heart disease is the leading cause of death in the United States, accounting for regarding 697,000 deaths from heart disease in the United States in 2020, accounting for one in five deaths. Heart disease costs the United States a staggering $229 billion a year in lost healthcare services, medications, and lost productivity due to premature death. Some of the key risk factors for heart disease include high blood pressure, high blood fats, smoking, diabetes, obesity, unhealthy diet, not getting enough exercise, and drinking too much alcohol. Thankfully, eating a healthy diet that includes cherries can reduce your risk of heart disease.
Studies have shown that the anthocyanins, flavonols, vitamins and fiber in cherries and other berries can help reduce the risk of cardiovascular disease and improve heart health. Clinical studies on healthy people, people with diabetes, people with metabolic syndrome, people with high blood pressure, dyslipidemia (too much cholesterol or fat in the blood), and smokers have shown a significant reduction in cardiovascular disease risk factors following eating berries. The same study also showed that anthocyanins in cherries may improve heart health by reducing metabolic risk factors, raising LDL cholesterol levels, improving glucose metabolism, and lowering blood fat and cholesterol levels.
A 2013 study published in Current Pharmaceutical Design found that tart cherry seed extract was cardioprotective in rabbits with high cholesterol. The study also showed that animals receiving tart cherry seed extract had significantly improved heart function and reduced atherosclerotic plaque formation and infarct size. An infarction is a small localized area of dead tissue caused by a lack of blood supply.
3. Treat gout
Gout, or hyperuricemia, is a form of arthritis characterized by severe pain, redness, and inflammation caused by excess uric acid in the blood and crystallizing in the joints. It most commonly affects the small bones in the foot, especially the big toe. Gout is very common, affecting more than 9 million people in the United States (approximately 3.9 percent of the adult population). Gout occurs when a person’s body produces too much uric acid, or when the kidneys don’t filter it out enough. Foods high in purines can trigger gout attacks because purines are broken down by the body and converted into uric acid.
Cherries have long been used as a gout remedy for their ability to cleanse the blood and fight inflammation.
A study published in “Arthritis and Rheumatism” (Arthritis and Rheumatism) involved 633 gout patients to see if cherry extract might reduce the number of gout attacks in patients. It was found that those who received the cherry extract had a 35 percent lower risk of gout attacks compared to the control group. When allopurinol, a drug used to lower blood uric acid levels in people with gout and certain types of kidney stones, was added to the cherry extract group, the risk of gout attacks was reduced by 75%.
4. Inhibits cancer development
Anthocyanins and cyanines, powerful antioxidants found in tart cherries, have been shown to inhibit the development of intestinal tumors in mice and reduce the growth of human colon cancer cell lines, published in Cancer Letters in 2003 ( A study in the journal Cancer Letters shows this.
A review published in the journal Molecules in 2021 assessed sweet cherries as an anticancer agent and noted that the effects of sweet cherries on inhibiting important events in carcinogenesis are well documented. The studies mentioned in this review also add to the understanding of sweet cherries’ ability to protect healthy cells, previously understood to be due to their well-known antioxidant and anti-inflammatory effects.
The review also showed that the cytoprotective abilities of cherries are also due to their ability to regulate the division and death of healthy cells (cancer is the misregulation of this process, which then promotes the uncontrolled growth and spread of cancer cells), and to protect cells from Effects of metabolic reprogramming in cancer cells. Metabolic reprogramming refers to the ability of cancer cells to alter their metabolism to support their increasing energy demands.
According to the authors, this knowledge opens up new possibilities for the strategic use of sweet cherries as a dietary supplement or as an adjunctive therapy in cancer treatment.
5. Promote sleep
Cherries also naturally contain melatonin, a hormone that helps regulate our sleep cycle. Other foods that naturally contain melatonin are goji berries, pistachios, bananas, milk, eggs, nuts, and fatty fish. Melatonin has many important functions. It supports regular sleep cycles and circadian rhythms, and has been shown to improve immune system function, be neuroprotective, and slow down processes associated with aging.
Application of Cherry in Traditional Chinese Medicine
Cherries are considered warm and sweet and are also used in traditional Chinese medicine. Cherries also tonify qi, vital energy to the body, benefit the skin, stimulate appetite, rejuvenate the body, restore fluids, treat diarrhea, and are well known as a remedy for arthritis, rheumatism, and gout. In Chinese medicine, cherries are even thought to prolong life.
Cherries are rich in iron and are often used in traditional Chinese medicine to enrich blood and treat anemia. Due to its warming properties, cherries are especially beneficial for conditions that accompany colds.
In addition to being delicious, cherries have medicinal properties – from fighting cancer and improving heart health to helping people get a good night’s sleep. Whole berries are better than processed berries, which reduce their nutrient content. Adding fresh, organic cherries to your diet is an easy way to improve your health.
Pay attention to 1 thing: remove pesticide residues
Certain fruits and vegetables are particularly prone to build up pesticides, and cherries are particularly prone to these buildups. According to consumer advocacy group EWG (Environmental Working Group), commercially grown cherries are among the top twelve fruits and vegetables with the highest levels of pesticide residues. According to their “Shopping Guide for Pesticide Residues in Agricultural Products” released in 2022, it was found that 90% of the tested cherries had residues of two or more pesticides. Therefore, it is highly recommended to consume organic cherries whenever possible to avoid ingesting these dangerous chemicals.
For the English report, please see the English “Epoch Times”:Cherries to Promote Weight Loss, Improve Heart Health and Treat Gout。◇
Editor in charge: Li Fan
