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9 Benefits of Cherries That Will Surprise You

9 Benefits of Cherries That Will Surprise You

Cherries are great for helping you live longer, sleep better, reduce muscular pain, and possibly even prevent cancer. Read on to learn about these and other benefits of cherries.

Which type of cherry?

You can opt for the sweet cherry, the tart one (prunus cerasus) or tart cherry juice. Michigan is the home of the tart cherry, while Washington and Oregon grow the sweeter ones. They all have similar qualities, although the tart cherries tend to contain more antioxidants.

1. Reduce muscular pain

If you are a jogger, you probably feel some muscular aches and stiffness after a long run.  The surprising results of research carried out by the Department of Orthopedics at the Oregon Health & Science University, Portland, showed that tart cherry juice can reduce muscular aches and pains after running.

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The participants had to drink two bottles of tart cherry juice on a daily basis for a week before a marathon. The placebo group were given a different type of juice.

The runners who had taken the cherry juice reported less pain than the placebo group. Pain was measured using the VAS (Visual Analog Scale). A summary of the report can be read in the Journal of the International Society of Sports Nutrition.

2. Lower your blood pressure

If you are one of the many people who suffer from high blood pressure, cherries may be a healthy addition to your diet. They could also help you to reduce your intake of blood pressure meds. Cherries are rich in potassium and calcium, which are instrumental in helping you lower your sodium and alcohol levels. This is key to reducing blood pressure.

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3. Sleep better and longer

Surprisingly, cherries can even help you get a better night’s sleep!  Researchers from the USA, UK and South Africa conducted trials with a group of 20 volunteers. They were given either a placebo or tart cherry juice for a week.  Feedback on their quality of sleep was analyzed as well as the levels of melatonin in their urine. Results clearly showed that the tart cherry juice group were able to sleep for longer (about 40 minutes more) and their sleep disturbances were considerably lessened.

4. Eat a healthy fruit snack

If you are worried about weight loss, try to avoid those sugary, chocolate snacks. A much healthier choice is to opt for a cup of cherries, which amount to only 100 calories. If you prefer a juice, that is fine too. You can even make your own if you are patient enough. Another alternative is to try mixing a cup of cherries with yogurt.

 5. Cancer prevention

Did you know that the most precious elements in the humble cherry are its antioxidants?  These are essential in fighting free radicals, which are key protagonists in cancer as they tend to damage cells.

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Cherries contain the following antioxidants:

  • Cyanidin
  • Anthocyanin
  • Queritrin
  • Ellagic acid

A great tip is to go for the darker, riper cherries, especially the tart ones, as these contain a greater number of antioxidants.  According to the National Cancer Institute, the best dietary antioxidants are found in vegetables and fruit, especially berry fruits such as cherries and blueberries.

6. Pain relief

Research now shows that the humble cherry may be just as effective for pain relief as aspirin or ibuprofen! Eating 20 tart cherries to get pain relief is the surprising advice from Prof. Muralee Nair at the Michigan State University College of Agriculture & Natural Resources. It is just as effective as taking two painkillers.

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7. Worried about Alzheimer’s disease?

Alzheimer’s disease is caused by the progressive destruction of neurons involved in brain processing. Research now shows that phenols and the anthocyanins contained in cherries may add a protective element in the prevention of this debilitating disease. Most fruits will help to strengthen the neuron connectors although the anthocyanins seem to be more efficient. As we have seen above, these are plentiful in cherries.

8. Relief from arthritis and gout

There are quite a few studies which have shown that the anthocyanine in cherries may help sufferers from arthritis due to its anti-inflammatory capacity. The case of gout is better documented in that the Boston University Medical Center in 2012 did a study which involved over 630 patients suffering from this painful condition.  They looked at the number of attacks, their frequency and also dietary considerations.

The fascinating result is that when 20 cherries (1 cup) were eaten before an attack, the results showed that the probability and severity were reduced by about 35%. The medical explanation is that cherries have the ability of reducing uric acid which is crucial in the treatment of gout. More studies need to be done but this is a very encouraging development.

9. Better eyesight

There are many precious vitamins and antioxidants in fruit and vegetables. As regards to beta-carotene (comes from the Latin word for carrot), this antioxidant is vital in that it converts to Vitamin A. This is essential for our eyesight. The good news is that cherries contain about 19 times the quantity found in blueberries. Now, why don’t you pass me that bowl of cherries?

Featured photo credit: Bowl of Cherries via basykes via Flickr

More by this author

Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on November 17, 2019

20 Creative Ways To Say Thank You

20 Creative Ways To Say Thank You

Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

1. Make a gift bag.

A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

2. Give a toast.

Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

3. Write a poem.

“Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

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4. Create your own labels.

There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

5. Give a gift card.

Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

6. Send a letter.

Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

7. Use social media to send a special message.

If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

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8. Make your own digital greeting card.

While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

9. Make a YouTube video.

Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

10. Deliver cookies or candies.

Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

11. Make surprise gifts for guests.

There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

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12. Put together a flower basket.

Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

13. Take a picture.

Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

14. Repay their generosity by paying it forward.

The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

15. Do something special for them.

Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

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16. Reciprocate their help.

Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

17. Be there for them.

Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

18. Listen to them.

Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

19. Say it in another language…or two…

A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

20. Show them some love.

A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

Featured photo credit: Hanny Naibaho via unsplash.com

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