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Title : A nutritionist gives us 10 reasons cherries are a superfruit summer
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A nutritionist gives us 10 reasons cherries are a superfruit summer

06/14/16

How about them cherries? Nutritionist Julie Upton, MS, RD, of Appetite for Health would like to share some surprising and delicious made in your favorite superfruit cherries.

You know it's summer when the deliciously sweet and juicy Bing, Ranier, and other varieties of fresh cherries are available at your local supermarket or farmers market. Enjoy them now because the season is short - from May to August.

Here are 10 reasons why.

1. packed nutritional punch: According to the USDA, a serving of sweet cherries (5 ounces, a cup, or about 21 cherries) provides 90 calories, three grams of fiber, and is a good source of potassium and vitamin C. cherries are also a great source of anthocyanins, bioactive compounds that provide antioxidant, anti-inflammatory, cancer, cardiovascular disease, and other benefits. Research also shows that sleep-inducing hormone melatonin together with the powerful flavonoids, including catechins, found in cherries also contribute to the health of the fruit.
2. They keep blood sugar in Check According to one international database glycemic index and glycemic load , cherries are between the glycemic index lower and glycemic load values ​​of all fruit. The glycemic index is 22 cherries and glycemic load is three. The glycemic index measures the effect that a food containing carbohydrates on blood sugar levels in the blood. A score of 0-55 is considered low. Glycemic Load measures the blood sugar response in a standard portion of the food.

3. natural defenses are strengthened its body: cherries are rich in quercetin, a natural flavonoid associated with strong antioxidant properties and health. Quercetin helps neutralize the potential of DNA damage caused by free radicals and can help protect against heart disease and certain cancers , such as breast, colon, prostate and lung. It also has anti-inflammatory effects and strong antihistamines. In one study animal model , an extract of quercetin-rich cherry helped mitigate the negative health effects associated with high fat, the diet conducive to obesity.
4. All-American Son: The United States is the second leading producer of cherries in the world (Turkey is number one). Sweet cherries (Prunus avium) are mainly grown in Washington, Oregon and California, while tart cherries (Prunus cerasus) are mainly grown in Michigan, Utah and Washington.
5. can relieve pain articulate Several studies suggest that anti-inflammatory properties of cherries can help temper inflammation, which affects people with arthritis and gout, and contributes to joint pain. A study by the USDA study found that specifically helped Bing cherries blood levels of uric acid participants . high blood uric acid associated with gout. Another study found that cherry consumption was associated with a 35 percent reduction in the incidence of an attack of gout over a period of two days. cherry intake along with traditional pharmaceuticals drop reduces the incidence of attacks by 75 percent.
6. They are an aid natural sleep: Research shows that varieties of tart cherries are rich in melatonin , a compound that helps regulate patterns of sleep natural eve of his body. Studies show that supplementation with concentrated cherry juice have been associated with improved sleep.

Related: 15 foods to help you sleep

7. They help you get more out of their training: cherries and cherry juice usually are promoted for recovery after exercise, due to its antioxidant and anti-inflammatory properties. One study showed that strength athletes who consumed tart cherry supplements experienced a better recovery of intensive strength training, compared to when they took a drink of fruit juice control. Other studies with endurance athletes also cherry compounds link to the enhanced recovery following exhaustive exercise.
8. There are more than Pie Filling: The cherries can be incorporated into a wide variety of dishes - cocktails and snacks for side dishes and desserts. Here they are 13 sweet and savory recipes and healthy to incorporate fresh cherries in their day - from salsa to smoothies and protein bites and cake.
9. How to choose only cherries: The freshest sweet red cherries will feel firm and reach their natural color, which varies depending on the variety, from the Bing deep crimson to the super-sweet Ranier yellow with red blush. A bright green stem is also a sign of freshness. Avoid cherries with bumps, bruises or cracks.
10. Storage Secrets: To keep fresh cherries at their peak, store unwashed and uncovered in the refrigerator for up to one week. Rinse with water before eating cherries. You can also freeze. Simply rinse with cold water with the stem, septic tank and drain. Pack in freezer bags or containers and freeze. They stay fresh for up to a year.

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