Dried cherries have become increasingly popular among other fruits over the years. Dried cherries also preserve most of the vitamins and nutrients. They provide fuel to get you through the day.
They make an excellent nutrient-dense snack that you can always grab even while you’re in the go. With a long list of benefits of dried cherries, they are a flavorful and feel-good addition to your diet. In fact, cherries are rank as one of the most health-protective foods.
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15 Health Benefits of Dried Cherries
Here are the benefits of dried cherries.
1. Cherries are delicious
Dried cherries add a burst of flavor to smoothies and can also make the best stand-alone snack.
2. Dried cherries are packed with vitamin C
A quarter-cup serving of dried cherries makes up for 11 percent of the recommended daily intakes for women and 9 for men. It contains 8 milligrams of Vitamin C.
Like copper, Vitamin C aids collagen production. Vitamin C supports new tissue growth and plays a role in wound healing.
3. Cherries are protective against diabetes
Among many fruits, cherries rank low on the glycemic index which means that they don’t trigger spikes and crashes in your insulin levels and blood sugar.
4. Cherries provide arthritis relief
Regular consumption of cherries during meals and snacks may help lessen joint pain.
5. Cherries may lower cholesterol
One of the benefits of dried cherries is that they contain high levels of pectin that lowers the level of LDL or bad cholesterol. Every 1% reduction of cholesterol lowers the risk of heart disease by 2%.
6. They lower the risk of gout attacks
In one study, patients who suffer from gout, a form of arthritis caused by excess uric acid in the bloodstream, consumed cherries for just two days. The results showed a 35% lower risk of gout attacks compared to patients who did not eat cherries.
7. Cherries are high in antioxidants
Anthocyanins are versatile and plentiful flavonoid pigments that give cherries their deep red color. They are antioxidants that prevent the development of free radicals in your body. Free radicals are atoms that produce a chain reaction and damages our cells.
Antioxidants also slow down aging and help to ward off chronic diseases including heart disease, diabetes, Alzheimer’s, cancer, and obesity. It is also proven to help boost cognitive function.
8. Cherries are rich in copper
Some of the benefits of dried cherries are they contain copper which aids in collagen production. Copper keeps your tissues strong and protects you from free radicals that can contribute to tissue damage. Each quarter-cup serving of cherries contains 92 micrograms of copper, making up for 10 percent of your recommended daily intake.
9. Dried cherries have a mild laxative effect
Dried sour cherries have a mild laxative effect and help to improve digestion. They also contain amygdalin, that lessens the pain in the heart and helps cure diseases of the stomach.
10. Cherries as pain-relievers
The high level of antioxidants in cherries aids the body to reduce aches, inflammations, and pains as the immune system kick into overdrive fighting off harmful reactions from free radicals in the body.
In addition to this, dried cherries can also soothe muscle soreness post-workout and for faster recovery. The antioxidants in cherries help the body to bounce back after a workout.
To obtain brilliant results, consume dried cherries or tart cherry juice for several days before and after exercising.
11. Cherries are rich in vitamin A
Vitamin A supports new cell growth and aids in wound healing after injury. It nourishes your skin and makes your vision healthy.
Each quarter-cup serving of dried cherries contains 1,132 international units of Vitamin A content. This makes up for 49 percent of the recommended daily intake for women and 38 percent for men.
12. Cherries aid healthy sleep
One of the benefits of dried cherries is that they are sleep aids. According to the agricultural research studies, cherries are one of the only natural food source of melatonin. Melatonin is a hormone that regulates sleep-wake cycles.
Consumption of cherries may help you attain restful and deep sleep. The researchers considered dried cherries as a safe alternative for those with insomnia problems.
In addition to this, dried cherries can also help relieve jet lag. One hour before taking a sleep on the flight, eat cherries. After arriving at your new destination, eat cherries one hour before desired bedtime each night. Do this for at least three consecutive nights.
13. Cherries contain flavonoids
Flavonoids can help prevent certain types of cancer and heart disease.
14. Dried cherries contain coumarins
Coumarin, a chemical compound found in many plants, plays a big part in the normalization of blood clotting. Coumarins prevent the occurrence of blood clots, thus, reducing the risks of strokes and heart attacks.
15. Dried cherries to kiss those belly fat goodbye
Cherries help to reduce weight and total body fat.
Incorporating dried cherries in your daily diet is a small shift that can eventually result in big-time health benefits. You can never go wrong with dried cherries.
But despite the good benefits of dried cherries, there’s also some bad aspects of consuming them.
1. Dried cherries are high in calories
They are energy dense and can provide 130 calories in just one-third cup. However, you can consume dried cherries in moderation to avoid weight gain. Remember, everything in excess can sometimes be bad.
2. They are not a high protein snack
Dried cherries provide just one gram of the dietary protein. The recommended dietary allowance according to The Institute of Medicine is 56 grams of protein for men and 46 grams for women. However, a higher dietary allowance of 71 grams of protein daily is needed for women during pregnancy and lactation.