Can 25 cherries a day keep the doctor away? Nutritionist shares key things to keep in mind

The lush red cherry is the fruit of choice, be it for desserts or drinks. But did you know, this tiny powerhouse of nutritional benefits is best consumed in a bunch! Digital creator Satinder Kaur shared a reel on Instagram talking about how cherries act as the perfect late night snack to satiate cravings. She recommended eating 25 cherries a day to maximise its benefits.

Indianexpress.com spoke to nutrition experts and found out about the health rewards one can get out of including cherries in your regular diet.

 

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Talking about the ideal number of cherries one should have in a day, Vriti Srivastav, holistic dietitian, said that the number depends largely on a person’s gut health.

“Cherries are rich in fibre and the sugar alcohol sorbitol. Sorbitol is known to cause gas, gut cramping and increased pooping. A stronger gut may tolerate higher numbers of cherries while a weaker gut might feel uneasy with lesser numbers,” she added.

While people can have anywhere between 15-20 cherries directly, she stated that the count should be decided individually based on body comfort.

Health benefits

“Cherries are loaded with fibre, vitamins and minerals. The goodness of cherries help combat numerous diseases, including fight sleep deprivation, keeping diabetes, heart problems in check and regulate blood pressure levels. You should aim to have at least 10-15 cherries each day to gain essential nutrients from it,” shared Dr Shuchi Sharma, Chief Dietician at Sahyadri Hospital, Pune.

Cherries are generally of 2 kinds– there’s a sweet cherry and a tart cherry. These cherries are mainly known for three nutritional components: fibres, vitamin C and potassium, she added.

“Fibres are what help combat heart diseases and diabetes, while potassium and sodium help regulate blood pressure levels within the body. Vitamin C helps improve immunity and the health of the skin. It is also beneficial in countering muscle contractions,” explained Sharma.

“Cherries are also low in glycemic index, and do not contribute to sudden spikes in blood sugar levels. The insoluble fiber in cherries supports a regular bowel movement. They have a high water content and they’re also a diuretic, which means they help get rid of excess water retention in the body,” said Srivastav.

People with IBS (irritable bowel syndrome), SIBO ( small intestinal bacterial overgrowth) or other digestive discomforts should refrain from having too many cherries or avoid it till their gut health improves, she warned.

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