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8 reasons to consume cherry

"One of the nutrients we must consume to maintain our health in the COVID-19 pandemic affecting the world may be cherry, which strengthens the immune system with the antioxidants it contains," says Nutrition and Dietary Expert Elif Gizem Ariburnu. 20 medium cherries with a total of 100 grams replace 1 serving of fruit, while containing only 60 calories. However, since cherry is an acidic fruit, it can cause heartburn when consumed on an empty stomach. Therefore, it will be healthier to consume cherchne in intermediate meals after lunch" Acibadem International Hospital Nutrition and Diet specialist Elif Gizem Ariburnu explained the 7 important benefits of cherry and gave important recommendations and warnings.


When diabetes is mentioned, the first thing that comes to mind is to stay away from fruits. "However, all fruits should be included in a healthy eating plan," nutritionist Elif Gizem Ariburnu said. When people with diabetes add 20 cheraries to their daily diet; Anthocyanins in the content of cherry can contribute to the decrease of blood sugar by increasing the insulin production of the pancreas. This makes it easier for blood sugar to remain at a healthy level and the negative effects of diabetes are also eased."


When it's time to go to sleep, the level of melacinin, a hormone that sends signals to the brain, begins to drop with advancing age. Therefore, as we get older, we are at increased risk of developing insomnia, called insomnia. Moreover, the stress we experience due to the Covid-19 pandemic also triggers insomnia! According to research, cherry regulates sleep with the hormone melatonin it contains. Therefore, if you have insomnia problems, it is worth adding 20 cheraries to your daily feeding routine 2 hours before going to bed.


The immune system; It is all biological structures and processes in the organism that protect against diseases by identifying and killing disease-causing cells, microbes. In an effective and adequate immune response, it is very important to take sufficient amounts of antioxidants with the diet. Vitamin C, which is one of the antioxidant substances, is abundant in cherchne. 200 grams of cherries (2 servings of fruit) alone can meet 40 percent of our daily vitamin C needs.

Bonus: What vitamins should you add to your diet?


The ability of our organs to use oxygen is diminishing as part of our aging. Which is causing our vascular health to deteriorate. Cherry, one of the fruits richest in polyphenols, is effective in delaying the onset of age-related health problems such as cardiovascular diseases or stopping its progression.


Studies carried out; It revealed that regularly consuming 1 cup of cherry juice per day strengthens memory and mental processes such as thinking, feeling, learning, remembering, decision-making and problem solving in older adults with mild to moderate dementia thanks to the anthocyanins in it. "If you do not have a chronic condition such as diabetes, insulin resistance and heart disease in order to be effective both in preventing and treating forgetfulness, it is worth making a habit of consuming one glass of homemade cherry juice a day in the afternoon snacks, provided that it is sugar-free," says Nutrition and Dietary Expert Elif Gizem Ariburnu.


The cheraries are given that beautiful and bright red color by anthocyanins, which are found in high quantities. Laboratory studies have shown that anthocyanins slow the growth of cancer-causing cells and promote apoptosis, which allows cancerous cells to die faster. Cherry can also help reduce the risk of breast cancer by regulating estrogen in the body due to its high melatonin content. However, more research is needed in non-laboratory human studies to say 'cherry protects against cancer'.


Gout, once thought of as the disease of kings; a form of inflammation manifested by pain, swelling and tenderness in the joints. Inflammation in the joints is caused by high levels of uric acid. Research has found that antioxidant substances contained in cherry help reduce inflammation by lowering the level of uric acid in the body. Eating 1 handful of cherches daily or drinking 1 cup of cherry juice can help ease the pain.


Ingredients

1 cup plain low-fat kefir

1 cup frozen cherry

1×2 cup baby spinach leaves

1×4 cup mashed ripe avocado

10 raw almonds

About 1 teaspoon peeled grated ginger

1 teaspoon chia seeds

Place the kefir in a blender. Add the seeds of cherries, spinach, avocado, almonds, ginger and chia; mash until smooth.

Bonus: Smoothie recipes


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