I Cannot Tell a Lie: Cherries Pack a Punch
One of the most enduring pieces of folklore that we all heard growing up is the story of George Washington and the cherry tree. Also featured in one of my favorite episodes of “Schoolhouse Rock,” there’s not a lot of evidence that it actually happened, but it made for a cute cartoon.
Well, if you know me, you know that evidence is at the heart of everything I do in my work. So, did George Washington really chop down his father’s beloved tree? Um… probably not. And he probably didn’t know what kind of nutritional punch cherries pack, either.
That’s where I come in. And, believe me, there’s plenty of evidence. Below are just a few of the miraculous things cherries can do, plus a salad recipe to show them off. Bring it to your next party and share the secret!
Fight Inflammation and Disease
Cherries are high in polyphenols and anthocyanins, which are chemical compounds found in plants. Also known as phytonutrients, these chemicals act as antioxidants to protect cells from the damage and inflammation that contribute to diseases like cancer, heart disease, and diabetes.
Help You Catch Some Zs
Both tart and sweet cherries can actually help you sleep better. That’s because they’re high in what I like to call the sleep trifecta: 1) Melatonin, a hormone that helps regulate the sleep-wake cycle; 2) Serotonin, a chemical that helps your body make more melatonin; and 3) Tryptophan, an amino acid that increases serotonin.
Make You a Sore Winner
Studies show tart cherries and tart cherry juice can soothe sore muscles after a workout. The anti-inflammatory action of cherries works like medicines such as ibuprofen and other NSAIDs (non-steroidal anti-inflammatory drugs). And, bonus, no harmful side effects like stomach upset. Always opt for whole fruit over juice whenever possible. The fiber will help slow absorption of the natural sugar to prevent spikes.
Love Your Heart
Cherries are high in potassium and low in sodium, which should be music to your ears if you have high blood pressure. Lower blood pressure = lower risk of heart disease! Cherries also contain plant sterols, which can lower cholesterol naturally.
Impressed yet?
Some of the cherry’s benefits lie in its deep red color. And they’re not alone in that respect. So, before we head off to our picnics, let’s take a quick look at the benefits of all of our nation’s colors. Three cheers for the red, white, and blue!
Red: Beyond cherries, many red fruits and veggies contain lycopene, which has been shown to improve heart health, increase brain function, and reduce the risk of stroke and some cancers. Sources include tomatoes, beets, radishes, and red onions.
White: Just because it lacks rich color, don’t pass up white produce. Onions, cauliflower, mushrooms, garlic, and leeks have flavonoids and allicin, which can help prevent tumors, lower blood pressure, reduce cholesterol, and increase bone strength. Quick tip – allicin in garlic is released by chopping, but quickly degrades when cooked. You can reduce this effect by letting your garlic sit for 10 minutes after chopping and before cooking.
Blue: Similar to cherries, blue and purple fruits and veggies have anthocyanins and antioxidants, which can improve memory and brain health. Plus, like so many other plant foods, they help reduce the risk of heart disease and stroke. Blueberries (obviously!), blackberries, purple cabbage, concord grapes, plums, and eggplant are some of the best sources.
Now, as promised, here’s a recipe for Grilled Cherry Salad with Goat Cheese and Balsamic Vinaigrette. It’s bursting with health benefits and flavor from cherries, blueberries, greens, lentils, and nuts.
Happy 4th of July!
