Cnoises before bed are *always* a good idea.
Because they’re rich in melatonin — a hormone your body naturally releases at night that allows you to relax and unwind — studies have suggested that consuming tart cherries can help you sleep healthier. . Research has also shown that eating tart cherries can help with blood pressure management and post-workout recovery.
But sweet cherries are no slackers either. “Sweet cherries may provide a plethora of health benefits, ranging from supporting the immune system to helping manage blood pressure, energy levels, and sleep,” says Kelly Pritchett, PhD, RD, CSSD, associate professor of nutritional and exercise sciences at Central Washington University, adding that sweet cherries are “also packed with anti-inflammatory properties and are a low-glycemic fruit.”
That means whether you chew them fresh as a snack, sip cherry juice, or whip cherries into a smoothie, cherries can be a boon to your bedtime routine and overall health regimen. Summer, however, offers a perfect excuse to combine the benefits of cherries with a boost of hydration—never bad—in the form of cherry water. “Especially during the warmer months, that’s something a lot of people struggle with: hydration,” says Dr. Pritchett. “Cherry water can even spark the desire to drink more [water]because it tastes delicious.”
Cherry water can be made with both sweet and sour cherries, depending on your personal preference. While tart cherries are richer in melatonin than sweet cherries, and may therefore be the better choice if a good night’s sleep is your motivator, Dr. Pritchett points out that sweet cherries also contain this natural hormone and have the added benefit of not requiring additional sugar to make the drink deliciously sweet.
“Adding sweet cherries to water would be a good alternative if you want to replace a sugary drink like soda, because the sweetness can satisfy those sugar cravings, and cherries are also an all-natural sweetener,” says Dr. says Pritchett. (And if you want to limit your sugar intake, whipping up a batch of cherry water, notes Dr. Pritchett, is a better alternative to store-bought cherry juice, which often contains added sweeteners.)
How do you make cherry water?
First, know that cherry water is super quick and easy to make: all you need to do is pour cherries into water and then run the mixture through a strainer (unless you prefer soaking your fruit in your water glass or carafe while you sip, which IMHO is a super delicious decision).
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You can also adjust the intensity of your water’s cherry flavor with the amount of fruit you add. Plus, you can add even more flavor to your cherry water by adding herbs like mint, as clinical nutritionist Jennifer Fugo, MS, LDN, CNS recommends in her version of this refreshing summer drink, which also calls for a slice of lemon and leaves the Soak cherries in water for 15 minutes. Basil, rosemary, hibiscus, a squeeze of lime or orange, and/or a pinch of cinnamon are all equally delicious to drink with cherries in an ice cold glass of H2O.
By the way, using fresh cherries is best for maximum flavor, and the same goes for crushing the cherries with a spoon or potato masher: this will help extract the freshest cherry flavor. “And to get the most health benefits, I’d suggest muddling or slicing the skins of the sweet cherries in your water before consuming them, as that will help release more of the sweetness,” says dr. Pritchett. And whether you buy them for snacking or to make cherry water, Dr. Pritchett also emphasizes that you should always keep your cherries cold for the best quality and best results. “The best tip would be to buy cherries from a store that keeps them in the refrigerated display case or rotates them regularly,” she says.
#cherry #water #great #sleep #hydration #GoodGood