Are cherries good for you? Cherries may be small, but they pack a mighty nutritional punch. Whether you prefer the sweetness of Bing cherries or the tartness of Montmorency, these little fruits are brimming with goodness. Numerous studies have shown that cherries offer an impressive array of health benefits. In this article, we’ll explore 16 amazing health benefits of cherries. In addition, We’ll provide practical tips on how to incorporate them into your diet…Click Here To Continue Reading>> …Click Here To Continue Reading>>
Nutritional Powerhouse of Cherries
Before we explore the specific health benefits, let’s look at what makes cherries so nutritious. These ruby-red fruits are low in calories but high in essential vitamins, minerals, and antioxidants.
A cup of sweet cherries (about 138 grams) contains:
Calories: 87
Protein: 1.5 grams
Carbs: 22 grams
Fiber: 2.9 grams
Vitamin C: 16% of the Daily Value (DV)
Potassium: 10% of the DV
Copper: 5% of the DV
Manganese: 5% of the DV
Cherries are also a good source of other essential nutrients like vitamin A, calcium, iron, and magnesium. The combination of these nutrients makes cherries a true superfood.
What’s more, cherries are packed with powerful plant compounds called polyphenols. These include flavonoids, anthocyanins, and catechins, which are responsible for many health benefits of cherries.
Are Cherries Good for You
Are Cherries Good for You?16 Health Benefits
Now that we know what’s inside these little gems, let’s explore how they can benefit our health.
1. Packed with Antioxidants
Cherries are bursting with antioxidants, particularly anthocyanins, which give them their deep red color. These powerful compounds help protect your cells from damage caused by free radicals.
Studies have shown that the antioxidants in cherries can help reduce oxidative stress. This is linked to conditions like heart disease, cancer, and premature aging. Cherries are one of the richest sources of antioxidants among fruits.
One study found that drinking tart cherry juice for two weeks significantly increased the antioxidant capacity in the body. This means that cherries can help boost your body’s natural defenses against disease.
2. Anti-Inflammatory Properties
The antioxidants in cherries, especially in tart cherries, have been shown to have strong anti-inflammatory effects. This can be particularly beneficial for people with inflammatory conditions like arthritis.
Inflammation is a normal immune response, but chronic inflammation can contribute to various health problems. The compounds in cherries can help reduce inflammation by inhibiting the production of inflammatory molecules in the body.
One study found that drinking tart cherry juice for three weeks significantly reduced inflammation markers in women with osteoarthritis. Another study showed that cherry consumption lowered markers of inflammation in healthy adults.
In addition, the anti-inflammatory effects of cherries may also benefit athletes. Intense exercise can cause muscle damage and inflammation. Cherry juice can help reduce these effects and speed up recovery.
3. Heart Health Booster
Regular consumption of cherries may contribute to better heart health. The anthocyanins in cherries can help reduce bad cholesterol levels and decrease the risk of heart disease.
The potassium in cherries also supports heart health by helping regulate blood pressure. Potassium helps counteract the effects of sodium, which can contribute to high blood pressure when consumed in excess.
Furthermore, the anti-inflammatory properties of cherries can help prevent the buildup of plaque in the arteries. This reduces the risk of atherosclerosis and heart attacks.
4. Natural Sleep Aid
Cherries, particularly tart cherries, are one of the few natural sources of melatonin, a hormone that regulates sleep. Drinking tart cherry juice before bed may improve sleep quality and duration.
Melatonin helps regulate your body’s sleep-wake cycle. As you age, your body’s natural melatonin production decreases. This can lead to sleep problems. Drinking cherry juice or eating cherries can provide a natural melatonin boost.
One study found that drinking tart cherry juice for two weeks improved sleep quality and duration in older adults with insomnia. The participants also reported less daytime napping and improved overall sleep efficiency.
Exercise
5. Post-Exercise Recovery
Athletes and fitness enthusiasts take note! Tart cherry juice can reduce muscle pain and speed up recovery after intense exercise.
The anti-inflammatory compounds in cherries can help reduce exercise-induced muscle damage and soreness. This can lead to faster recovery times and improved athletic performance.
One study found that marathon runners who drank tart cherry juice for five days experienced less muscle pain and faster recovery compared to those who didn’t.
The antioxidants in cherries may also help improve blood flow. This can enhance oxygen and nutrient delivery to muscles during exercise.
6. Potential Cancer Fighter
While more research is needed, some studies suggest that the antioxidants in cherries may help prevent the growth of cancer cells.
The anthocyanins in cherries have been shown to inhibit the growth of cancer cells in laboratory studies. They may also help reduce the risk of certain types of cancer, such as colon cancer.
One animal study found that tart cherry anthocyanins reduced the growth of colon cancer cells. However, it’s important to note that these studies were done in test tubes or on animals, and more human research is needed to confirm these potential anticancer effects.
7. Gout Prevention
Gout is a type of arthritis caused by the buildup of uric acid crystals in the joints. The anti-inflammatory compounds in cherries can help reduce uric acid levels and prevent these painful flares.
One study found that eating cherries over two days reduced the risk of gout attacks by 35% compared to not eating cherries. Another study showed that combining cherry juice with allopurinol was more effective at reducing gout flares than allopurinol alone.
The effect of cherries on gout is due to their high content of anthocyanins and other anti-inflammatory compounds. These compounds help neutralize uric acid and prevent the formation of painful crystals in the joints.
8. Blood Sugar Regulation
Despite their sweet taste, cherries have a relatively low glycemic index. This means they don’t cause rapid spikes in blood sugar levels. This makes them a good choice for people managing diabetes.
The fiber in cherries also helps slow down the absorption of sugar in the bloodstream, preventing those sudden blood sugar spikes.
One study found that consuming cherries for 12 weeks improved insulin sensitivity and reduced inflammation in overweight and obese adults.
The antioxidants in cherries may help protect brain cells from damage. This potentially reduces the risk of neurodegenerative diseases like Alzheimer’s.
The anti-inflammatory properties of cherries can also benefit brain health. Chronic inflammation has been linked to a higher risk of cognitive decline and dementia.
While more human research is needed, the potential brain-protective effects of cherries are promising. Eating a diet rich in antioxidants and anti-inflammatory compounds, including cherries, may help keep your brain sharp as you age.
Lose Weight
10. Weight Management Aid
Cherries are low in calories but high in fiber. Fiber helps you feel full and satisfied, which can prevent overeating. It also helps regulate digestion and promotes regular bowel movements.
Additionally, the compounds in cherries may help reduce belly fat. One study found that people who consumed anthocyanin-rich cherry juice for 12 weeks had a significant reduction in body fat.
Of course, cherries alone won’t lead to weight loss. They should be part of a balanced diet and healthy lifestyle that includes regular physical activity.
11. Skin Health Booster
Vitamin C is essential for the production of collagen. As you age, your body’s collagen production decreases, leading to wrinkles and sagging skin.
The vitamin C and antioxidants in cherries can contribute to healthier skin. This protects against UV damage and promotes collagen production. The antioxidants in cherries can also help protect your skin from damage caused by sun exposure and environmental pollutants.
12. Immune System Support
The vitamin C content in cherries can help boost your immune system. This potentially helps you fight off colds and other infections.
Vitamin C is a well-known immune booster. It helps stimulate the production of white blood cells, which are crucial for fighting off infections.
The antioxidants in cherries can also support immune function by protecting immune cells from damage caused by free radicals.
One study found that drinking tart cherry juice for two weeks increased the production of immune cells in older adults.
While cherries can support immune health, they should not be considered a cure for illnesses. A balanced diet, adequate sleep, and regular exercise are all important for maintaining a strong immune system.
13. Blood Pressure Regulation
Potassium is an essential mineral that helps relax blood vessel walls. It can help lower blood pressure. On the other hand, sodium can cause blood vessels to constrict, leading to higher blood pressure.
Eating potassium-rich foods like cherries can help maintain a healthy balance and keep your blood pressure in check.
One study found that consuming tart cherry juice for 12 weeks reduced systolic blood pressure in men with early hypertension.
Another study showed that adding cherry juice to a high-sodium meal helped reduce the blood pressure-raising effects of the meal in healthy adults.
Bone Health
14. Bone Health Promotion
Cherries contain minerals like calcium and magnesium that are essential for maintaining strong bones.
Calcium is the main mineral in bones. Getting enough of it is crucial for preventing conditions like osteoporosis. Magnesium also plays a key role in bone health by regulating calcium metabolism.
The anti-inflammatory effects of cherries may also benefit bone health. Chronic inflammation can lead to bone loss and increased fracture risk.
While human studies are limited, some research suggests that the compounds in cherries may help protect against bone loss. One study found that postmenopausal women who consumed cherry juice for 3 months had increased bone mineral density.
15. Digestive Health Support
The fiber in cherries can aid digestion and promote a healthy gut microbiome. Fiber helps add bulk to your stool and promotes regular bowel movements. This can help prevent constipation and other digestive issues.
Cherries also contain prebiotics, which are a type of fiber that feeds the beneficial bacteria in your gut. A healthy gut microbiome is essential for overall health and is linked to better immune function, mental health, and more.
One study found that consuming cherries increased the growth of beneficial gut bacteria like Bifidobacterium and Lactobacillus in rats. Another study showed that drinking tart cherry juice for 5 days altered the gut microbiome in healthy adults.
16. Natural Energy Booster
The natural sugars in cherries, combined with their fiber content. This can provide a steady source of energy without the crash associated with processed sugars.
Unlike foods high in refined sugars. This can cause a rapid spike and then drop in blood sugar levels, the fiber in cherries helps slow down sugar absorption. This provides a more stable and sustained energy release.
The antioxidants in cherries may also help fight fatigue and improve physical performance. Some studies have shown that cherry juice can help reduce perceived exertion during exercise.
While cherries can provide a natural energy boost, it’s important to remember that they should be part of a balanced diet.
How to Incorporate Cherries into Your Diet?
Now that you know about the numerous health benefits of cherries, you might be wondering how to add more of them to your diet. Here are some delicious and easy ways:
Eat them fresh as a snack: Cherries make a great standalone snack. Just wash them and enjoy!
Add them to your morning yogurt or oatmeal: Slice up some cherries and add them to your breakfast for a nutrient boost.
Use them in smoothies: Frozen cherries work great in smoothies and can add a delightful thickness and flavor.
Incorporate them into salads for a sweet twist: Cherries can add a surprising and delicious element to savory salads.
Use dried cherries in baked goods or trail mix: Dried cherries are a great addition to cookies, muffins, and homemade trail mix.
Drink tart cherry juice: Tart cherry juice is available in many stores and can be a convenient way to get the benefits of cherries.
Use cherry preserves as a natural sweetener: Cherry preserves can be used in place of sugary jams or syrups.
Remember, while cherries offer many health benefits, they should be part of a balanced diet. Moderation is key, as cherries do contain natural sugars.
Potential Side Effects and Precautions
While cherries are generally safe for most people, there are a few things to keep in mind:
Allergies: Some people may be allergic to cherries. If you experience any allergic reactions, stop eating cherries and consult a healthcare professional.
Interactions with medications: Cherries may interact with certain medications, particularly blood thinners. If you’re on any medications, it’s best to consult with your doctor before significantly increasing your cherry intake.
Digestive issues: Eating too many cherries at once may cause digestive discomfort in some people due to their fiber content. Introduce them into your diet gradually to avoid any issues.
Tooth staining: The deep red color of cherries can temporarily stain your teeth and tongue. Brushing your teeth after eating can help minimize this.
Portion control: While cherries are nutritious, they still contain calories and natural sugars. Be mindful of portion sizes, especially if you’re watching your weight or managing diabetes.
Conclusion
Cherries are indeed good for you. It can offer a wide range of health benefits from heart health support to better sleep. Their rich nutritional profile and versatility make them an excellent addition to a healthy diet. So, the next time you’re at the grocery store or farmers market, don’t forget to pick up a bag of these nutritious fruits.
Bread and tea, while staple foods in many diets, can pose challenges for individuals with certain medical conditions. Understanding how these items may impact specific health issues can help in making informed dietary choices. Here’s a closer look at why some individuals might need to avoid bread and tea due to various medical conditions.
1. Celiac Disease and Gluten Sensitivity
Bread, particularly conventional wheat bread, contains gluten, a protein that can trigger adverse reactions in individuals with celiac disease or non-celiac gluten sensitivity. Celiac disease is an autoimmune disorder where the ingestion of gluten leads to inflammation and damage in the small intestine…Click Here To Continue Reading>> …Click Here To Continue Reading>>
This can cause symptoms like diarrhea, abdominal pain, and malnutrition. Even small amounts of gluten can exacerbate the condition, so avoiding gluten-containing bread is crucial. For those with gluten sensitivity, consuming gluten can lead to symptoms similar to celiac disease, though without the same intestinal damage.
2. Diabetes
For individuals with diabetes, managing carbohydrate intake is key to controlling blood sugar levels. Bread, particularly white and refined varieties, is high in carbohydrates that can cause rapid spikes in blood glucose. Opting for whole-grain or low-carb bread alternatives, or limiting bread intake, can help better manage blood sugar levels. It’s important for diabetics to monitor their carbohydrate intake, including those from bread products, and to work with healthcare providers to create a suitable eating plan.
3. Irritable Bowel Syndrome (IBS)
People with IBS may find that certain types of bread, especially those high in wheat and refined grains, can exacerbate symptoms such as bloating, gas, and abdominal pain. Additionally, bread containing high levels of FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) may trigger IBS symptoms. Opting for low-FODMAP bread or alternatives like rice cakes can help manage these symptoms. READ FULL STORY HERE>>>CLICK HERE TO CONTINUE READING>>>
4. Acid Reflux or Gastroesophageal Reflux Disease (GERD)
For individuals with acid reflux or GERD, certain types of bread, particularly those made with high-fat or fried ingredients, can aggravate symptoms. Foods that are high in fat or refined carbohydrates can relax the lower esophageal sphincter, leading to increased acid reflux. Choosing whole-grain or less fatty bread and managing portion sizes can be beneficial in reducing reflux symptoms.
5. Tea and Iron Absorption
Tea contains compounds called tannins that can inhibit the absorption of non-heme iron, the type of iron found in plant-based foods. For individuals with iron deficiency anemia or those at risk of it, consuming tea around meal times can hinder iron absorption. To improve iron absorption, it’s advisable to drink tea between meals rather than with meals, or to choose herbal teas that do not contain tannins..
6. Kidney Conditions
Certain types of tea, especially those high in oxalates like black tea, can exacerbate kidney stone conditions. Oxalates can bind with calcium in the kidneys, leading to the formation of kidney stones. Individuals with a history of calcium oxalate kidney stones should limit their intake of high-oxalate foods and drinks, including some teas.
In summary, while bread and tea are commonly consumed, their impact on health can vary based on individual medical conditions. People with celiac disease, diabetes, IBS, GERD, iron deficiency anemia, or kidney issues should carefully consider their intake of bread and tea. Tailoring dietary choices to manage these conditions effectively can improve overall health and quality of life. Consulting with healthcare providers or dietitians can provide personalized guidance for integrating or avoiding these foods.
Body odour is different in babies, children, teenagers, adults and the elderly.
Dear doctor,
My body smells bad, even though I shower daily. This is worse during the hot seasons. I dislike myself, and this has made it difficult to even approach any girl that I admire. Is there anything I can do about it?
Wamalwa
Dear Wamalwa,
Every person has a smell coming from their body, which is called body odour, that is a result of a breakdown of sweat, oils and proteins by the bacteria that live on the surface of the skin. The body odour is different in babies, children, teenagers, adults and the elderly…Click Here To Continue Reading>> …Click Here To Continue Reading>>
An unpleasant body odour is called bromhidrosis osmidrosis or ozochrotia. What is regarded as acceptable is affected by personal preferences, culture and social set-up. Body odour increases after puberty following the development of the apocrine sweat glands located in the armpits, the pubic region and the breasts.
Men also tend to have more body odour than women, because they tend to sweat more. Individuals who sweat excessively experience more body odour, especially from the armpits and the feet.
What you take can also affect your body odour e.g. spicy foods, garlic, onions, red meat, alcohol or some medications. Being overweight or obese also increases the likelihood of having worse body odours due to increased sweating.
Other factors that may increase body odour include diseases like liver disease, kidney disease, some cancers, diabetes, or the rare genetic condition trimethylaminuria.
Steps to reduce body odour include:
– One or two daily showers, and washing the armpit thoroughly, using antibacterial soap if possible
– Regularly shaving the armpits for faster evaporation of sweat
– Using a clean towel to dry off, and taking care to dry between the toes
– Wearing clothes and socks that are clean, and that are made of natural fibres
– Wear open shoes as much as possible
– Reduce consumption of alcohol and foods that can contribute to body odour
– Use under-arm deodorant and deodorant foot powder.
– Apply aluminium chloride or 0.5 per cent glycopyrrolate solution on the armpits. This can be applied before going to sleep, to reduce sweating the following day. Alternatives include the use of baking soda or vinegar, with or without added essential oils.
It is also advisable to be reviewed for any underlying health conditions so that they can be addressed. In addition, different procedures can be done by a skin specialist to reduce sweating, which will possibly reduce body odour.
Is there a way I can get my baby to walk early? Should I get her a walker?
Dear parent,
Each child develops at their own unique pace, and while there are generally expected timelines when certain milestones are reached, this will vary from child to child. Babies usually start to walk at between 10 and 18 months of age, and they begin to get ready by crawling and pulling themselves up to a standing position thus developing muscle strength and balance.
To support the baby, allow the baby to play and explore safely. Avoid walkers, as they may delay walking because they reduce the time when the baby practices walking on their own. They also carry an increased risk of accidents.
Dear doctor,
My mum was diagnosed with an underactive thyroid. At the time, she was so sick that she had to be admitted. What could have caused this and can it be reversed?
Njoki
Dear Njoki,
The thyroid is a small gland that is located on the front of the neck. It releases thyroid hormones that are useful in how the body utilizes energy, and when the thyroid is underactive because there is less production of thyroid hormones, then many body functions slow down.
The most common cause of an underactive thyroid is the auto-immune disorder called Hashimoto’s disease. In this disease, the body’s immune system attacks the thyroid, and it is not able to work normally.
An underactive thyroid may also develop due to inflammation of the thyroid (thyroiditis), which may initially cause increased production of thyroid hormone, then becoming underactive thereafter.
The thyroid may have reduced thyroid hormone production following surgical removal of part of the thyroid, or following radiotherapy. Some medications affect the function of the thyroid gland e.g. some heart medications, treatments for bipolar disorder and cancer medications.
Women are more likely than men to have an underactive thyroid or hypothyroidism. You are also more likely to develop the condition if you have another auto-immune disorder, or if there’s a family history of thyroid disease. There’s also an added risk of developing thyroid problems during and/or soon after a pregnancy.
With an underactive thyroid, the individual may experience constant fatigue, joint and muscle weakness, stiffness and pain, weight gain, dry skin and hair, menstrual abnormalities, low mood, poor memory, slower heart rate, inability to tolerate colds, and constipation.
Severe hypothyroidism, also referred to as myxedema, is characterized by swelling of the skin e.g. on the arms and legs, and swelling of the face, lips, tongue and eyelids, in addition to the other symptoms of hypothyroidism.
A myxedema crisis is a medical emergency, with decreased breathing, low blood oxygen levels, low body temperature, and low blood sodium levels, and there may be confusion, seizures, shock, coma and even death. Persons over the age of 60 are more likely to go into a myxedema crisis.
It usually develops after having hypothyroidism for a long time, and the crisis may be triggered by stress, infection, trauma, other illnesses and some medications.
An under-active thyroid is diagnosed through tests to check the thyroid hormone levels. Other relevant tests may be done, including thyroid scans, and tests to check for other illnesses. Treatment includes thyroid hormone replacement treatment and supportive management for other symptoms or complications.
There is no permanent cure for an under-active thyroid, and the thyroid-replacement treatment should be taken for the rest of the individual’s life. With adequate treatment, further complications can be avoided and the individual can live a full life.
Today, I’ll be recommending the top 20 foods that can help prevent blood clots. By incorporating these foods into your diet, you can reduce your risk of heart attack, stroke, deep vein thrombosis, and pulmonary embolism – some of the most debilitating diseases of modern times.These foods are packed with nutrients that lower bad cholesterol, boost heart and blood vessel function, and are rich in essential vitamins and minerals like calcium, vitamin A, B complex vitamins, and vitamin C…Click Here To Continue Reading>> …Click Here To Continue Reading>>
Each of these foods is also loaded with special compounds that can help prevent blood clots from forming, making them a great addition to a heart-healthy diet.
Natural Remedies for Healthy Blood Circulation
1. Turmeric
Regularly consume turmeric. It has anti-inflammatory and anticoagulant properties. Its main active ingredient, curcumin, is beneficial for treating cancer, arthritis, and various inflammatory conditions. The dosage depends on your tolerance and the intended use of this spice.
2. Ginger
Ginger is another great addition to your diet. Known for its anti-inflammatory properties, it can help prevent blood clots. It is also used to alleviate nausea and morning sickness in pregnant women and to reduce arthritis pain. Ginger contains salicylate, which helps prevent blood clots.
3. Ceylon Cinnamon
Ceylon cinnamon is a personal favorite. It acts as a powerful blood thinner and contains coumarin, which is the basis for Warfarin, a commonly used blood thinner.
4. Cayenne Pepper
Incorporate cayenne pepper into your diet regularly. It contains high levels of salicylate and can act as a potent blood thinner. Available in capsules, it is used therapeutically to lower blood pressure, improve circulation, and alleviate pain.
5. Garlic
Use garlic regularly. It is well-known as both a preventive measure and a treatment for various cardiovascular and metabolic diseases, including blood clots.
6. Pineapple
I also recommend pineapple, which contains bromelain, a special anti-clotting compound.
7. Beets
Beets are one of the best vegetables for heart and blood vessel health. They are rich in nitrates, which prevent blood clotting and reduce high blood pressure.
8. Watermelon and Avocado
Watermelon and avocado are excellent foods for preventing blood clots, though they are often underutilized.
9. Grapes
I highly recommend eating grapes whenever possible. Grape seed extract is a scientifically proven method for preventing heart and blood vessel diseases. Grapes are rich in flavonoids, anthocyanins, and phenolic acids, all of which are crucial for blood vessel health.
Regularly consume oranges and lemons, which are packed with vitamin C, an essential nutrient for heart and blood vessel function.
13. Pomegranate
Pomegranates are excellent for preventing blood clots. They help reduce bad cholesterol and control high blood pressure.
14. Spinach
Spinach is one of the healthiest vegetables worldwide and is part of the green leafy vegetable group. It is excellent for your health.
15. Cranberries
Cranberries are rich in antioxidants and help prevent blood clots.
16. Berries
Berries, including blackberries, raspberries, blueberries, and strawberries, are some of the healthiest fruits and are great for improving health and preventing blood clots.
17. Broccoli
Broccoli is another excellent vegetable for preventing blood clots.
18. Almonds
Almonds are packed with nutrients that support heart health.
19. Apples
Apples are beneficial for overall health and can help prevent blood clots.
20. Bananas
Bananas are a good source of potassium and other nutrients that support cardiovascular health.
Other Beneficial Foods
Other foods like carrots, grapefruit, olive oil, and nuts are also beneficial for preventing heart attacks and strokes. Incorporate these foods in moderation to improve your health.