This essentially means they do not cause a significantly high blood sugar spike or insulin response when consumed. Not only are they great for physical health, but cherries have also been associated with improved mental health. Sweet cherries, in particular, have been shown to decrease cortisol levels and therefore anxiety They have also been associated with an overall improved mood By adding cherries to your usual diet, you can potentially boost your mood and reduce mild anxiety.
The anti-inflammatory properties of cherries that diminish gout symptoms work just as well to inhibit symptoms of other forms of arthritis. Just as we mentioned above, their powerful antioxidant presence has the ability to significantly reduce oxidative stress. This, therefore, reduces the presence of inflammatory proteins that may exacerbate symptoms of arthritis Various human studies have shown a correlation between cherry consumption and improved memory and cognitive function in adults with dementia 22 , To further understand the connection between cherries, their nutrient composition, and memory, trials have also been conducted on rats and animal models.
More specifically, research has shown that cherries reduce the chances of developing pancreatic, breast, liver, colon, skin and lung cancers. Their perillyl alcohol content in addition to their phenolic compounds are to thank for this 27 , 28 , 29! Anthocyanins found in cherries inhibit lipid peroxidation and interfere with inflammation, which ultimately can reduce cardiovascular risk factors In combination with their cholesterol and blood pressure-lowering capabilities, cherries are a particularly heart-friendly fruit.
In recent years, Vitamin C intake has been associated with reduced risk of heart disease and even early death The fiber content in addition to the low glycemic properties of cherries makes them excellent for aiding weight maintenance. The fiber in cherries helps us to stay full longer, while the naturally low glycemic load of cherries prevents any significant spikes or drops in blood sugar. Here are eight legit benefits cherries have to offer.
Anthocyanins, for example, are a type of polyphenol that give foods a deep red color and act as an antioxidant in the body, Rumsey explains. Those antioxidants pack a punch. The benefits of cherries' polyphenols don't end with fighting inflammation.
Cherries contain melatonin , a hormone that helps control your sleep-wake cycle. If you're struggling with sleep, good sleep hygiene avoiding screens before bed, keeping your room cool and dark is crucial, but incorporating more cherries or cherry juice into your diet could also help. In fact, research has been looking into this benefit for years. One older study , for instance, found that runners who drank tart cherry juice before and after long-distance races recovered faster than those who drank something else.
Cherries' antioxidants may also help decrease soreness after you exercise, according to nurtitionist Sonya Angelone, RD, spokeswoman for the Academy of Nutrition and Dietetics. Plus, a more recent meta-analysis which analyzed the data of multiple studies , found that consuming tart cherry juice or powder before biking, swimming, or running significantly improved exercise endurance.
A summer citrus salad recipe from Vanessa Rissetto, registered dietitian. Sweet and spicy pecans add crunch to juicy grapefruit and peppery arugula.
Pairs tangy, crunchy cucumbers and crispy, tender salmon. Registered dietitian Vanessa Rissetto shares her versatile green smoothie recipe. Blends banana, nut butter, and protein powder to mask the taste of…. Health Conditions Discover Plan Connect. Welcome to Fresh Food Fast, your source for creative, accessible recipes and nutrition tips to make eating healthier just a little bit easier — and more fun!
Share on Pinterest. Packed with nutrients. Rich in antioxidants and anti-inflammatory compounds. Can boost exercise recovery. View All. May benefit heart health. May improve symptoms of arthritis and gout. May improve sleep quality. Easy to add to your diet. The bottom line. Read this next. Bring the mixture to a low boil, cover, and then reduce heat to low. Simmer for 10 minutes. Remove from heat and stir in chia seeds. The jam will thicken as it cools.
When cool, taste and adjust for sweetness. Store in an air-tight container in the fridge for up to 2 weeks. Cherries and cocoa are naturally sweetened with dates and thickened with oats and chia seeds in this thick and creamy smoothie from Running with Spoons. Even better?
Combine all ingredients in a blender and blend until smooth. Make this smoothie ahead of time for a thicker, creamier texture. Spinach, walnuts, dried cherries, and a simple dressing make this salad recipe from Diethood easy, delicious, and nutritious.
Place spinach in a large salad bowl. Top with chicken, cheese, cherries, and walnuts. Add oil and vinegar, tossing to combine. An easy, classic cherry crisp from I Heart Eating , this simple recipe highlights the cherries beautifully. In a medium bowl, toss cherries, sugar, cornstarch, and extracts.
Set aside. Prepare topping by whisking flours, sugars, cinnamon, and salt. Add butter, oats and almonds, mixing until crumbly. Divide cherries evenly into small ramekins or a small baking dish.
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