We all know that this season—the transition of one calendar year to another—can be loaded with messages about food and diet that are anything but wholesome. I don’t like to enter into a new year with any intentions of restriction, elimination, or deprivation. But I do greet January as a time to consider how my food nourishes me (and will do so in the twelve months ahead), and I encourage my nutrition clients to do the same.

This echoes how I like to approach nutrition overall: with an emphasis on what food can doforour bodies. And it’s in that enthusiastic spirit that I’m honing in on some of the wonderful benefits of sweet cherries, and sharing 20 reasons to enjoy them in 2020.

When the folks atNW Cherry Growersapproached me about this campaign, I couldn’t have been happier! I didn’t grow up loving cherries, but I’ve come to appreciate them over time. Part of why it took me a little while is because I didn’t understand that there are many varieties of cherries, only some of which are my jam (no pun intended).

我爱的深，几乎像糖甜樱桃的味道，和我爱花的最后几个星期学习，他们可以对我的身体做什么。威廉app我的分享与您的健康有关的福利，现在，其次是全麦烘焙食谱，会给你比以往更有理由尽快拿起冷冻甜樱桃一袋二十名。或者，甚至更好，西北太平洋地区种植的樱桃时，在旺季（夏季），你会记得拿起新鲜的樱桃一些额外的袋子和冻结他们在整个一年中剩下的享受！

20Reasons to Eat Sweet Cherries in 2020

1.甜樱桃含有色氨酸，血清素和褪黑激素，它可以与樱桃酚，以帮助调节睡眠周期交互。¹

2.在樱桃多酚可以最小化或防止炎症和氧化应激，其可以是用于如关节炎，糖尿病，癌症和高血压的疾病的危险因素。²

3。Cherries may help to combat inflammation, which is thought to play a significant role in many chronic diseases. Consuming cherries was found in one small intervention study to decrease plasma concentrations of eight biomarkers associated with inflammatory diseases.³

4.在同一研究中，吃樱桃显著降低C-反应蛋白和一氧化二氮的浓度，其是促炎因子。⁴

五。Compounds in cherries appear to protect neuronal cells from cell-damaging oxidative stress.^五

6。Hypertension is a risk factor in cardiovascular disease, along with other health risks. Some studies suggest that phenolic acids found in cherries and produced by the metabolism of anthocyanin (an antioxidant in sweet cherries) may have antihypertensive effects.⁶

7.在实验室研究中，甜樱桃的酚类化合物表现出抑制乳腺癌细胞的生长而没有毒性对正常细胞。⁷

8。Sweet cherry extracts have been shown to inhibit proliferation of colon and breast cancer cells in several published studies.⁸

9。The anti-inflammatory effects of the phytonutrients in sweet cherries may help to prevent cardiovascular disease.⁹

10.也就是说相同炎症灭火作用机制可能与改进的脑和视功能相关联。¹⁰

11。Consumption of anthocyanins from cherries appears to improve memory and cognition in older adults with mild‑to‑moderate dementia.¹¹

12.食用樱桃可以显著12月ease a compound called urate in the blood plasma, which may help to ease gout.¹²

13.樱桃中的多酚出现在一些研究，以帮助减少高血糖，氧化应激和炎症标志物是糖尿病的预测。¹³

14。Cherry extracts appear to reduce glucose blood levels and protect pancreatic beta-cells (which produce insulin, and which are damaged by diabetes) from oxidative damage, enabling them to continue with normal function.¹⁴

15.各种研究表明，包含在甜樱桃所述血清素是减少应力和提高情绪重要的神经递质。¹⁵

16.甜樱桃在冷冻形式全年，该装置可我没有我的享受限于夏天！

17。Sweet cherries are a perfect way to enjoy deep sweetness just as nature created it—or to sweeten desserts and treats while providing nutritional benefits.

18。Cherries are a wonderful snack! I love enjoying them fresh from the farmer’s market in the early summer, or popping frozen cherries into mybanana soft serve(with or without cocoa powder) for a treat at any time of year.

19。While I usually like cherries in baked goods (like这个蛋糕orthis cobbler），我也结合樱桃和香醋的粉丝in savory dishes。

20.干甜樱桃，所有冷静的健康津贴，是一个伟大的替代在麦片和燕麦葡萄干和蔓越莓。

As I said, my favorite way to showcase sweet cherries is to bake with them, and I’ve found that their deep, sweet flavor works beautifully with whole grain baked goods. As we approach the new year, I wanted to create a baking recipe that would be sweet and rewarding but also rich in whole grain flour (for extra fiber) and cherries (for all of those wonderful anthocyanins and other phytonutrients).

这些酒吧都是它。他们不是燕麦棒。他们是温柔的，蓬松的，完全让人联想到咖啡蛋糕，一直到甜釉，但他们明智甜蜜的整体。他们正在取代传统的黄油与一些全麦面粉和橄榄油制成，所以他们已经得到了，除了黑暗，甜樱桃的善良一些附加有益健康。

是的，他们都点头我的蛋糕的永恒的爱（我应该开始一个单独的蛋糕博客？！）。但我自己的方式来平衡，庆祝所有的战胜疾病的善良，大自然给了我们，同时庆祝自己处理的艺术，和烘烤的那部分。希望你会喜欢这个可爱的，简单的，随时随地的喜悦。

I love this with coffee or tea, and I hope you will, too. Here’s to bringing in 2020 sweetly and healthfully, friends. See you soon, for weekend reading.

xo

This post is sponsored by Northwest Cherry Growers. All opinions are my own. Thank you for your support!

Notes

1。“Nutrients, Bioactive Compounds and Bioactivity: The Health Benefits of Sweet Cherries.” Ana C. Gonçalves, Catarina Bento, Branca Silva, Manuel Simões, Luís R. Silva. Current Nutrition & Food Science, 2019 15, 208-227.

2.“‘兵’甜樱桃循环降低健康男性和女性炎症标志浓度的消费。”凯利，D. S.，Rasooly，R.，雅各，R.A.，卡迪尔，A.A。＆麦基，B. M.营养学杂志，2006，136，981-986。

3.“甜樱桃冰下循环标志物浓度在健康人的慢性炎症性疾病。”达显S.凯利，百合子阿德金斯，Aurosis雷迪，莱斯利R.豪斯，布鲁斯E.麦基和Kent L.埃里克森。营养学杂志，营养，2013年美国社会，DOI：10.3845 / jn.112.171371。

4.“‘兵’甜樱桃循环降低健康男性和女性炎症标志浓度的消费。”凯利，D. S.，Rasooly，R.，雅各，R.A.，卡迪尔，A.A。＆麦基，B. M.营养学杂志，2006，136，981-986。

5. Blando，等。

6。Blando, et al.

7。“Dark sweet cherry (Prunus avium L.) phenolics as dietary chemopreventive/therapeutic compounds for aggressive breast cancer cell growth with no toxicity to normal breast cells.” Layosa MA, Lage NN, Martens-Talcott SU, Talcott St, Pedrosa ML, Chew BP and Noratto GD.

8.“营养物质，生物活性物质及生物活性：甜樱桃对健康的益处。”安娜C.贡萨尔维斯卡塔里娜盒饭，礁岛席尔瓦，曼努埃尔西蒙斯，路易斯R. Silva的。当前营养与食品科学，2019 15，208-227。

9。Blando, et al.

10。Blando, et al.

11.“以下富花青素樱桃汁的消耗可能是剂量依赖的间隔减少急性血压：导频交叉研究”凯瑟琳·肯特，卡伦E.查尔顿，安德鲁·詹纳和史蒂芬Roodenrys。国际食品科学与营养学，2016年，67：1，47-52。

12.马坎W.柯林斯，肯尼斯G. SAAG，Jasvinder A.辛格。是否有痛风的管理樱桃的作用？疗法进阶Musculoskelet派息。2019;11：1759720X19847018。在线2019发布时间5月17 DOI：10.1177 / 1759720X19847018。

13.贡萨尔维斯，等。

14。Gonçalves, et al.

15。“The consumption of a Jerte Valley cherry product in humans enhances mood, and increases 5-hydroxyindoleacetic acid but reduces cortisol levels in urine.” María Garrido, Javier Espino, David González-Gómez, Mercedes Lozano, Carmen Barriga, Sergio D. Paredes, Ana B. Rodríguez. Experimental Gerontology, 2012, 47, 573–580.