Cherry: all the properties and benefits for health

The cherry blossoms announce the spring equinox and carry a whole symbology that the peoples of the Far East have incorporated into their rites and culture.

The Japanese see in them one of the manifestations of the beauty in its purest form. The sakura flower is a symbol of purity and the emblem of the bushi or chivalrous ideal.

For the samurai, that same flower turned towards the sun symbolizes the devotion of their lives.

Ornamental cherry trees abound in Japanese cities, which do not bear fruit, but are cultivated for their decorative value and for being a national emblem.

And in honor of its spectacular flowering, the hanami Festival, where family and friends gather to share food under the shade of their canopies.

Also in our country we can attend the beautiful spectacle offered by the cherry trees. The flowering of the Jerte Valley It is among the greatest spectacles that nature can offer every year

But the enjoyment that this brings only anticipates another equally expected in the months that follow: that of tasting its wonderful fruit, with its crimson, shiny, juicy, seductive pulp, which is also full of substances that enhance health.

The cherry is believed to be native to Asia Minor and that its cultivation comes from the ancient Greek colony Kerasos, the current Giresun, on the Black Sea coast.

Birds and human migrations contributed to its spread and today the cherry tree is cultivated in many areas of the world with temperate climates. The countries with the highest production are Turkey, Russia, the United States, Germany, Italy, France and Spain.

Cherry trees belong to the Rosaceae family, of the prunus genus, like the apricot, plum or peach. They descend from two wild species: the Prunus avium, of sweet fruits and dark color, and the Prunus cerasus, more acidic fruits and bright red color.

Properties of cherries

This small and evocative fruit captivates with its beautiful color and incredible flavor, but the enjoyment of taking advantage of the season is redoubled when you discover its many properties and health benefits.

Provides a good dose of vitamin C and of folic acidas well as small amounts of various minerals, but above all it is rich in organic acids and in compounds antioxidants and anti-inflammatories that make it an almost medicinal food.

He anti-inflammatory effect is mainly due to anthocyaninsbut also to a flavonoid called quercetinanother of the antioxidants present in the cherry.

To these substances is added the salicylic acid, natural precursor of aspirin. Although it contains it in small amounts, it contributes to the anti-inflammatory effect. In fact, the cherry is considered useful in case of hyperuricemia to prevent gout, due to its ability to reduce both acute and chronic inflammation.

To this also contribute diuretic and purifying properties, low in sodium, rich in potassium and almost zero fat content, all of which make it also indicated for other problems such as high blood pressure or fluid retention.

In fact, it is not uncommon to make a cherry cure one or two days as a way to purify and revitalize the body.

The sweetness of the cherry, more accentuated in some varieties than in others, is due to its sugars. Among them stands out the fructose, suitable for diabetics. It also contains pectina soluble fiber that explains its beneficial effect on the intestinal microbiota and cholesterolHe, his satiating power and his soft effect laxative.

But it’s your rich in antioxidants what stands out the most in the cherry. Its concentration of phenolic compounds, especially purple pigments such as anthocyanins and ellagic acid, is responsible for many of the properties attributed to it.

Cherry Nutritional Profile

Poor in fat and protein, the cherry is abundant in carbohydrates (13% of its weight), especially fructose; although its caloric intake (59 calories per 100 g) is medium.

Highlight your content potassium (210 mg / 100 g), mineral that favors the formation of urine and also in fiber (2%), which gives it a laxative effect.

Among its vitamins are the C. (15mg/100g), the folic acid (14 mcg), the beta-carotene or provitamin A and the vitamins B1 and B6. Furthermore, it is rich in anthocyanins and ellagic acid, powerful antioxidants.

But it still has another hidden asset that helps regeneration: its content in melatoninknown as the sleep hormone for its ability to help you fall asleep.

benefits of cherries

These juicy red pearls are very healthy and no adverse reactions are to be expected from their consumption, although they should only be eaten in moderation by people with digestive difficulties or prone to kidney stones, due to their oxalic acid content.

Rheumatism and arthritis. Due to its cleansing and antioxidant components, as well as the presence of salicylic acid, cherries have anti-inflammatory properties. Significantly reduces markers of inflammation and oxidative stress in the body.Diabetes. They reduce the risk of this disease and its complications (retinopathy, etc.). In addition, they are well tolerated by diabetics due to their fructose and levulose content, with a low glycemic index. Liver disorders. They help reduce cholesterol and triglyceride levels in the blood and their possible accumulation in the liver. They also prevent the formation of gallstones. Heart. Several phenolic components that are abundant in cherry protect the cardiovascular system and prevent angina pectoris and myocardial infarction.Obesity. They are recommended in diets to reduce weight due to their satiating, laxative and diuretic effect. This is due to its fiber, water and potassium content, as well as its low lipid and sodium content.Beauty. Thanks to its vitamins A and C, they protect and soften the skin. They also promote tanning due to their carotene content and can help reduce cellulite, as they improve microcirculation and inflammation of the subcutaneous tissue.Intestinal disorders. Its regulatory action improves constipation and meteorism (excessive gas formation). Drop. To lower uric acid levels, nothing better than a cherry cure. Some gouty say that when they notice the first symptoms of an attack, 30 cherries are enough to calm it down.Cancer. Its richness in bioflavonoids, especially anthocyanins, pigments to which it owes its reddish-bluish color and which have antioxidant properties, capable of preventing cell degeneration, eating cherries helps reduce the risk of cancer, particularly colon cancer. Its ellagic acid content reinforces its protective properties.Anti-aging. Cherry components purify the body and protect the nervous and vascular system (prevent atherosclerosis); for this reason it can be considered an “antiaging” food.Dream. Its richness in melatonin, a hormone that the pineal gland secretes at night helps regulate sleep.

In season, the cherry is your ally to combat inflammation, take care of the heart and revitalize the body.

cherries in the kitchen

Cherries are characterized by their sweet tastealthough they present a balance with acidity intrinsically important, being a hallmark of this fruit.

Cherries reach their peak in spring, although some varieties last until late summer. In addition to being eaten as table fruit, it is also possible to include them in salads, soups, sauces, desserts, ice creams or as a garnish for unique and complete dishes.

There are sweet, sour and mixed. One of the main differences is the one established between cherries and picotas The cherries –generally sweet– have a long, thin stem, while the cherries –larger, reddish, darker, and slightly sour– are marketed without the stem, as it comes off naturally when picked.

The cherries They are mainly consumed fresh, but they also admit transformations in jam, alcoholic preserves, liqueur production, cakes, ice cream and even savory preparations.

Versatile at the table

Cherry is an ingredient that brings joy and color to dishes. It is also refreshing, aperitif and much more versatile than it seems at first glance. It can be very useful to prepare and decorate sweet recipes, but we can also include it in salads, savory cakes or sauces.

But not all cherry varieties They are not the same nor are they the same for all recipes.

When it comes to preparing fruit salads, salads or smoothies, or simply eating it as a table fruit, it is better to choose the sweetest varieties. Instead, the most earlydeep red in color, are usually a little more acidic and they hold up better when cooked. That is why they will do well in the preparation of sweet cakes, mousses and salty quiches. Also in vegetable protein stews such as seitan or tempeh, especially if they contain coconut milk, which goes very well with this fruit. Then we have some more cherries acidiclike the cherry, ideal for sauces and preserves.And finally there is the picota, a delicious and more versatile late variety, because being firm it supports cooking much better than other sweet varieties.

Delicious combinations of other ingredients and cherries

In salads we can combine cherries with the powerful and slightly bitter flavor of arugulaalthough they also get along well with the romaine lettuce and with the Oak Leaf. Another option is to accompany them with avocado, cucumber and tomato.

The tomato is precisely such a good companion to this fruit that we can prepare a refreshing and original cherry gazpacho. You can also make very good combinations in salads if we include fresh cheeses or, even better, a light goat cheese and a few nuts.

Another way to include cherries in your salad is by making a colorful vinaigrette. Mix one part of apple cider vinegar or lemon juice with three parts of a good olive oil and add the finely chopped cherries, a little salt and pepper. This vinaigrette is also delicious on the escalivada.

In any recipe with cherries we can highlight the flavor with spices such as cinnamon, cloves or pepper, or also with citrus. A cherry chutney is perfect for bringing all these flavors together in a decorative sweet and sour hodgepodge.

He cherry juice It is so concentrated that it is especially cleansing and antioxidant. Very good combinations are achieved with orange, fennel, apple, pear, watermelon, pineapple, carrot or ginger.

Purchase and conservation

At the time of purchase, it is advisable choose ripe cherriesbecause once picked from the tree they do not continue to ripen and therefore do not become sweeter.

Make sure they have the stem intact, green and flexible (except in the case of the picotas, which lose it in the collection), and do not tear it off until the moment you are going to consume it.

Cherries do not suit sudden changes in temperature. They should be kept in the upper part of the fridge. without piling them up and covered with film or a cloth, a maximum of three days. Since they do not increase their sweetness after harvesting, they must be chosen and consumed in…