According to the USDA, cherries contain vitamins C, K, and B, as well as potassium, magnesium, iron, manganese, and copper.
They are low in calories and high in fiber, and they may also help you sleep better. However, this does not mean you should gorge yourself on cherries.
The Dietary Values
Cherries are nearly fat and cholesterol free. Here is a nutritional breakdown of 1 cup of cherries:
- Sugar: 19.7 gram
- Protein: 1.6 gram
- Carbohydrates: 24.7 gram
- Calories: 97
- Fiber: 3.2 gram
- Fat: 0.3 gram
A 1-cup serving of cherries contains 12 percent of the Daily Value (DV) or 10.8 milligrams of vitamin C.
Approximately 91 percent of the calories in cherries are derived from healthy carbohydrates, which the body uses for energy. Many physical and metabolic processes, including the heart, brain, and nervous system, require these carbohydrates for fuel.
Disadvantages Of Overconsumption
While some individuals may be able to consume an entire bunch of cherries in one sitting, it is always possible to consume too much of a good thing.
Eating too many cherries at once may result in unpleasant gastrointestinal symptoms, such as:
According to a renowned medical center, excessive consumption of cherries can induce swelling in the mouth, throat, and sinuses, leading to breathing difficulties.
This disease is frequently accompanied by a runny or congested nose, so it is quite simple to mistake it for a cold or the flu. Nevertheless, ignoring the symptoms might be an expensive error.
The lack of oxygen produced by difficulty breathing might result in catastrophic heart rate and blood pressure reductions.
Impact On The Stomach
Each individual’s stomach reacts differently to excessive consumption of cherries. Some individuals may suffer from diarrhea, while others may experience constipation. Nausea and vomiting are also potential adverse effects.
Stomach Bloating, Flatulence, or Gas
Cherries are an excellent source of cellulose, a carbohydrate that regulates bowel movements. Our intestinal bacteria consume this carbohydrate and create gas as a waste product.
Eating too many cherries might cause an excess of this gas to be produced, leading to intestinal bloating, discomfort, and flatulence.
Despite its high fiber content, many nutritionists report that consuming too many cherries can result in constipation in some individuals. They recommend that you consume no more than one cup of cherries every day.
One cup of cherries has 3 grams of fiber, which is equivalent to one-eighth of our daily fiber needs. Doctors frequently recommend cherries as a tasty remedy for constipation, but eating too many might leave you feeling somewhat under the weather.
Cherries are rich in the antioxidant quercetin, which helps prevent heart disease and cancer.
In certain individuals with sensitive stomachs, an excess of quercetin might induce nausea and vomiting.
Possible Gain in Weight
It’s simple to cram dozens of cherries into one’s mouth, yet despite their nutrient density, these tiny fruits are loaded with sugar. A single cup of pitted cherries has close to 100 calories, so eating too many cherries might thwart weight loss efforts if caution is not exercised.
A renowned dietitian estimates that eating two cups of cherries per day can result in a gain of up to 1.5 pounds per month, assuming no other dietary or exercise modifications are made.
Histamines released during an allergic reaction can cause itching or tingling in the mouth and throat, which can spread to the eyes and skin.
Some individuals who consume an excessive amount of cherries may also have throat lumps and severe swelling, which may make swallowing difficult.
Health Advantages of Cherries
We have explored the positive (and sometimes unpleasant) effects of fiber-rich cherries on digestive health. However, the fruit has health benefits that extend beyond the digestive tract.
Fiber is a leader in maintaining a healthy digestive tract and has also been reported to aid in weight loss. A 1-cup portion of sweet cherries has 3.2 grams of fiber, which is 12 percent of the recommended value.
Fiber moves largely intact through the body, absorbing water and increasing weight to aid in the movement of digested food through the intestines.
According to a famous medical clinic, fiber relieves irritable bowel syndrome, constipation, and other gastrointestinal problems by increasing stool volume and softening it.
Ease Gout Pain
Cherries include antioxidant and anti-inflammatory qualities that may aid in the treatment of gout-related discomfort (an arthritic condition).
In a study in 2012, more than 600 gout patients were examined, confirming earlier findings that consuming at least 10 cherries daily lowered the incidence of gout attacks by 25%.
Cherries include chemicals with possible health advantages. Cherries, for instance, are an excellent source of antioxidants, which protect against cell damage. In addition, they include additional nutrients such as fiber, potassium, and vitamin C.
However, they should not be the only fruit you consume as part of a healthy diet. Other fruits and vegetables also provide the essential elements your body requires for optimum health.
In addition to consuming healthy meals, keeping a healthy weight and engaging in regular physical activity is also essential for general health.