Anti-Aging, Erholung, besserer Schlaf – die Superkräfte der Kirsche

 

Stand:20.07.2026, 18:03 Uhr

Von: Alexandra Grauvogl

Gut Kirschen essen: Die süße Steinfrucht steckt voller Nährstoffe. © IMAGO/Zoonar.com/Nadezhda Zaitseva

Klein, rot, wirkungsvoll: Kirschen liefern Anthocyane, natürliches Melatonin und mehr – das Sommer-Fit-Food im Check. Inklusive Nährwerttabelle und Rezept.

Der Sommer schmeckt süß. Dieses Jahr ganz besonders, zumindest was Kirschen betrifft. Seit Mitte Juni sind auch die heimischen Steinfrüchte wieder reif – tief rot, saftig, mit dem perfekten Verhältnis aus Süße und leichter Säure. Doch was in ihr steckt, ist mehr als ein saisonales Vergnügen: Anthocyane, Melatonin, Polyphenole und eine Reihe an Vitaminen und Mineralstoffen machen sie zum Fit Food der Woche.

Kirschen: Herkunft und Sorten

Die Süßkirsche und die Sauerkirsche sind die beiden großen Familien – und sie sind entfernte Verwandte von Pflaume, Pfirsich und Aprikose. Ursprünglich stammt die Kirsche aus dem Kaukasus und dem östlichen Mittelmeerraum, von wo sie die Römer nach Mitteleuropa brachten. Heute ist die Türkei der weltgrößte Produzent.

• Süßkirschen (Bigarreau, Regina, Burlat, Kordia) schmecken mild-süß, haben festes Fruchtfleisch und eignen sich perfekt zum Frischverzehr.
• Sauerkirschen (Morello, Schattenmorelle) sind kleiner, intensiver im Geschmack und werden häufig zu Saft, Konzentrat oder Mus verarbeitet. Sie werden in den meisten Studien untersucht.

Saison in Deutschland: Mitte Juni bis August. In dieser Zeit gibt es frische Kirschen auf Wochenmärkten, direkt beim Bauernhof und im Supermarkt. Wer selbst pflücken möchte: Viele Streuobstwiesen und Obstbaubetriebe bieten Selbstpflücken an – einfach im Internet nach „Kirschen pflücken [Region]“ suchen. Außerhalb der Saison gibt es tiefgekühlte Kirschen, die die meisten Nährstoffe erhalten.

Verwendete Quellen

Dieser Text soll auf Grundlage von wissenschaftlich ermittelten Daten zur Nährstoffzusammensetzung von Lebensmitteln, offiziell empfohlenen Referenzwerten zum jeweiligen Tagesbedarf und durch Studien belegte Wirkungen auf die Gesundheit über die Vor- und Nachteile von Lebensmitteln aufklären. Auf folgende Quellen wird sich dabei berufen:

- Bundeslebensmittelschlüssel Datenbank des Max-Rubner-Instituts (BLSDB)
- Deutsche Gesellschaft für Ernährung e.V. (DGE)
- Studien-Datenbanken, insbesondere PubMed

Nährwerttabelle Kirsche: Diese Nährstoffe stecken drin

Kirschen sind mit rund 70 Kilokalorien pro 100 Gramm ausgesprochen kalorienarm für eine Frucht mit spürbarer Süße. Der Zucker stammt vor allem aus Glucose und Fructose; der Anteil liegt bei gut 13 Gramm pro 100 Gramm. Das klingt zunächst viel, relativiert sich jedoch im Kontext des niedrigen glykämischen Index der Kirsche: Kirschen treiben den Blutzucker deutlich sanfter in die Höhe als etwa Weintrauben oder Ananas.

Besonders bemerkenswert sind Folat, Kalium und der für eine Obstsorte nennenswerte Eisengehalt. Dazu kommen Anthocyane – die Farbpigmente, die Kirschen tiefrot machen – die offiziell nicht in Nährwerttabellen auftauchen, aber maßgeblich für die gesundheitlichen Effekte verantwortlich sind.

Folgende Tabelle zeigt die wichtigsten Nährwerte pro 100 Gramm Süßkirschen (Quelle: BLSDB):

Nährwert/Nährstoff	Menge pro 100 Gramm
Energie	70 kcal
Eiweiß	0,9 g
Fett	0,31 g
Kohlenhydrate	15,3 g
- davon Zucker	13,7 g
Ballaststoffe	1,9 g
Wasser	82,6 g
Vitamin C	15 g
Folat	37 µg
Vitamin B6	45 µg
Vitamin K	2 µg
Beta-Carotin	51 mg
Kalium	214 mg
Kalzium	14 mg
Magnesium	12 mg
Phosphor	24 mg
Eisen	1,3 mg
Kupfer	77 µg

5 belegte Vorteile von Kirschen für Gesundheit und Fitness

Die gesundheitlichen Vorteile von Kirschen. © IPPEN.MEDIA/IMAGO / CHROMORANGE

1. 🛡️ Stark gegen Zellschäden: Kirschen gehören zu den polyphenolreichsten Früchten überhaupt – mit bis zu 1500 mg Gesamtpolyphenolen pro Kilogramm Frischgewicht. Hauptakteure sind die Anthocyane, die Kirschen ihre charakteristische Farbe verleihen. Diese Verbindungen neutralisieren freie Radikale, hemmen oxidativen Stress und schützen Zellen vor Schäden, die mit Krebs, Herz-Kreislauf-Erkrankungen und vorzeitiger Alterung in Verbindung gebracht werden. In Laborstudien zeigte Kirschextrakt eine höhere Schutzwirkung auf menschliche Zellen als Vitamin C allein. 🎓 Studie, Studie
2. 💪 Schnellere Erholung nach dem Sport: Tart-Cherry-Extrakt (Sauerkirsche) hat sich in mehreren kontrollierten Studien als wirksames Mittel zur Regeneration nach intensivem Training erwiesen. In einer kleinen Studie mit 23 Männern, die ein intensives Krafttraining absolvierten, zeigte die Gruppe, die sieben Tage lang täglich 500 mg Sauerkirschextrakt einnahm, signifikant weniger oxidativen Stress, geringere Marker für Muskel- und Herzschäden sowie weniger zentrale Erschöpfung als die Placebo-Gruppe. Auch weitere Studien legen nahe, dass Sauerkirschsaft die Regeneration ausgewählter funktioneller und entzündlicher Marker nach trainingsbedingten Muskelschäden bei trainierten Athleten unterstützen kann. 🎓 Studie, Studie
3. ❤️ Herzschutz: Kirschen liefern zwei Herzschutzmechanismen gleichzeitig: Kalium reguliert den Blutdruck, indem es der blutdrucksteigernden Wirkung von Natrium entgegenwirkt. Die Polyphenole – insbesondere Anthocyane und Flavonole – schützen vor der Oxidation von LDL-Cholesterin und reduzieren Entzündungsmarker, die bei der Entstehung von Arteriosklerose eine Rolle spielen. Studien legen nahe: Wer regelmäßig Lebensmittel mit hohem Anthocyan- und Flavonolgehalt zu sich nimmt, hat über fünf Jahre ein signifikant niedrigeres Herzerkrankungsrisiko. 🎓 Studie
4. 😴 Besserer Schlaf: Kirschen sind eine der wenigen Nahrungsquellen mit messbarem Melatoningehalt. Das Hormon reguliert den Schlaf-Wach-Rhythmus. Die Anthocyane der Kirsche können zusätzlich die körpereigene Melatoninproduktion ankurbeln. In einer zweiwöchigen Pilotstudie mit älteren Erwachsenen, die an Schlafstörungen litten, verlängerte täglicher Sauerkirschsaft die Schlafdauer um durchschnittlich 84 Minuten – ein Ergebnis, das für eine Lebensmittelintervention bemerkenswert ist. 🎓 Studie, Studie
5. 🦴 Weniger Gichtanfälle und entzündungshemmende Wirkung: Kirschen hemmen die Enzyme COX-1 und COX-2, dieselben Enzyme, auf die Ibuprofen und Naproxen wirken. Zusätzlich senken sie den Harnsäurespiegel im Blut, was Kirschen für Menschen mit Gicht besonders interessant macht. 🎓 Studie, Studie

PH power rates highest in Asean in June; further hikes loom

 

BY LISBET K. ESMAEL

JULY 21, 2026

Linemen set up power cables along New York street in Cubao, Quezon City on Thursday, May 30, 2024. —INQUIRER FILE PHOTO

The Philippines recorded the highest power rates in the Association of Southeast Asian Nations (Asean) last June, as the market relied on more expensive power generation plants to address the tight electricity supply in the Visayas, aggravated by a surge in demand due to the summer heat.

Filipinos, however, could see even higher electricity rates in their succeeding bills as fuel prices are on the rise due to renewed hostilities in the Middle East, according to an energy official.

“We had the highest power rates in the Asean, even more expensive than Singapore’s,” Department of Energy (DOE) says.

Timeless values: Children mirror the kind of society we have

Robert Fulghum’s “All I Really Need to Know I Learned in Kindergarten” offers numerous lessons for us. In this book, he reveals a wealth of wisdom that children learn during their kindergarten years. These are timeless values—if we have learned them as we build up the structures of society that nourish and sustain our humanity. If we fail to do so, then these lessons will help redeem our sense of humanity. Some of them came from Fulghum’s context, but Filipinos can adopt or adapt them to their own.

The idyllic, wonderful, and dignified environment for our children is what structures and systems can create. It seems that systems and structures in society have not only failed to serve as role models for our children and youth, but also lack the will and determination to look into their welfare. It starts with the recognition that children mirror the kind of society we have. The situation of children reflects both the present and future of any society.

The development of children is the primary responsibility of the Philippine state as a party to the United Nations Convention on the Rights of the Child. It must ensure that children have access to social services and are given opportunities to develop their potential. They should be protected from harm, abuse, and violence.

Lolo and Lola

 

Bad Days

 

By Mindanao Daily News -July 20, 2026055

Having a rough one? Take a deep breath, close your eyes, and remember: it is just a bad day, not a bad life. Even your worst days only have twenty-four hours.

Change your surroundings: Take a short walk. In Davao City, you can head to a calm spot like the People’s Park on Palma Gil St, or grab a quiet cup of coffee at Blue Hat Cafe or Kanto Coffee along Marfori to get a change of scenery. Practice a quick “brain dump”: Write down what went wrong, then focus on what you can control next.

Turn off social media for a few hours and avoid Daniel Powter’s classic “Bad Day” song on YouTube if you need a break from feeling overly sentimental.On Reddit, opinions are mixed regarding whether days can be “bad” objectively or if it’s just about your mindset. Regardless of the philosophy, it is completely normal to feel frustrated. Take things one hour at a time!

A bad day means things aren’t going well for you on that particular day or maybe that week. Maybe you got demoted or fired. Maybe your dog died. Maybe the doctor gave you bad news.

People have a bad day because they are stressed out. Overwhelming situations, such as a heavy workload or personal issues, can lead to stress and anxiety, resulting in a bad day. To avoid feeling overwhelmed, it is critical to take a break and prioritize tasks. Sleep deprivation can also contribute to a bad day.

Well, one of my expatriate friends here in the Philippines admired the “Five Tibetans Monks”. I mean – not the personalities… . Every morning, my friend does these exercises entitled “Five Tibetans Monks”. Since my friend started with that, he hasn’t become sick any more. He also felt mentally balanced. I can’t guarantee it. He kept on swearing it to me. SoutheastAsians & Pacific Islanders

Another (German) friend, meanwhile 85 years “young” can’t enjoy his breakfast without first jogging for an hour or even more starting at 5 a.m. If he’s not able to practice it, he becomes moody, intolerable, aggressive and frustrated. Bad days…!

Others have to swim three times a day. Good for those, who have a swimming pool or live near a beach or sea shore.

I love a glass of red wine (don’t get me wrong: I said ONE glass!), a good book (whatever that means for you, my dear reader!), and relaxing (old!) classical music. So, each one of us is looking for his or her special ways of being comfortable.

But, some of our dear fellow creatures can’t really get some peace. They heave a sigh and utter a groan all day long! The Five Tibetans Monks have been blurred. Jogging is unhealthy; green tea is putting out and forces ill-feeling; swimming in a pool supports logical ring worms! Heaven forbid!

I’m sure, my red wine is never digestible and instead reading a good book while listening to relaxing music weighs heavily upon our minds. 

A couple of years ago I met an expatriate who loved to swing a pendulum to and fro. Billy occupied himself with astrology and the esoteric. I will never forget one of his first questions regarding my birth time. He warned me immediately: “Days followed by full moon periods are very bad for you!” This was something new for me. To be honest, I really don’t care about such stuff. Sorry! I messed up with Billy. Sayang! He was a really good friend.

I travelled a lot. I stayed in more than 80 countries. I experienced in some Western countries that travel agencies recommended trips to Mexico for “Leos” or to Turkey for “Capricorns”.  I went to both countries and didn’t feel anything wrong or bad. I estimated roughly, which dramatic  mis-judgments, accidents, and sickness outbreaks or losses have happened in my life during days followed by full moon periods. 

Having a bad day means experiencing a stretch of time where you are dealing with emotional discomfort, mental stress, or a series of unfortunate events. It is a temporary negative state characterized by frustration, sadness, or a general feeling that things are simply not going your way.

What day is today?  I always write most of my columns for this daily and my websites on Sundays. It’s really a great day.  Joking apart: allow me to quote Th. Campell (Lochiel’s Warning), “Coming events cast their shadows before”. Bad days for most places on this globe and its people right now. “Mourning becomes Elektra!” –  as E.O. Neill entitled his drama stage play… .But, we should never stop praying for peace!

What surprising cultural differences should I expect when visiting Germany for the first time, especially regarding everyday interactions and habits?

Your first culture shock in Germany will likely happen in total silence: a stranger locking eyes with you on a train and refusing to look away.

This phenomenon, frequently dubbed the "German Stare," involves locals maintaining eye contact for slightly longer than people from many other Western cultures find comfortable. While it might feel judgmental or confrontational to a newcomer, it is simply a culturally accepted way of observing the environment. No malice is intended; staring is just not considered rude in the same way it is elsewhere.

Once conversations actually begin, the differences in social etiquette become even more apparent. In German culture, directness is highly valued. While an American or British person might wrap a critique in several layers of complimentary padding, a German will likely deliver feedback with unapologetic clarity. This is not a sign of hostility, but a mark of respect. Wasting someone's time with superficial pleasantries is often seen as inefficient. Consequently, casual greetings like "How are you?" are taken literally. If a tourist asks a shopkeeper this question, they should be prepared for a genuine, detailed answer about the person's day, rather than a brief, reflexive "Fine, thanks."

Another major adjustment for travelers is navigating the concept of Sonntagsruhe, or Sunday rest. In contrast to the 24/7 convenience culture found in many countries, Germany practically shuts down on Sundays. Supermarkets, clothing stores, and most pharmacies (except for designated emergency ones) are entirely closed.

[1]

 Aside from restaurants, museums, and a few convenience shops located inside major train stations or airports, retail commerce halts. Sunday is legally and culturally reserved for family, hobbies, and quiet relaxation.

Dining out also comes with its own set of distinct habits that surprise first-time visitors. Free tap water is almost never offered or served in restaurants. If a patron asks for "water," the server will universally bring a bottle of carbonated mineral water and charge for it. To get uncarbonated water, one must specifically order stilles Wasser. Additionally, despite a recent global shift toward digital payments, cash remains deeply ingrained in daily German life. Many bakeries, small cafes, and outdoor market stalls still prefer or exclusively accept physical euros, making it essential for travelers to keep a few banknotes and coins in their pockets at all times.

Footnotes

[1] Edited with thanks to ANDY DRAGOMIR for the correction.

Everything is political

 

By Angelika Del Carmen-Emeterio 

At dinner back home, everything is on the table, except for politics. It’s the elephant in the room. We keep the peace because a little niceness after the proverbial chaos of life doesn’t sound too bad an idea. Each side thinks it’s more right than the other. Each thinks the other is stupider than the rest. Nobody wants to give. But politics is shelved for regular dinner conversation.

It is, however, inescapable. See, around us, hiding in plain sight, are the vestiges of political will. Food we had delivered, made and brought to us by criminally underpaid workers from the kitchen to the ports is by our hands. The rice is harvested by farmers who have a hard time sending their kids to school. No one wants to bring this up because no one can confirm or deny any of this. In fact, it comforts us to not know. But looking at the trends of the world, it’s hard to look away from the ugliest truths we have.

A lot of times, in those nuances, is where we can see the larger scope of politics come into play.

Most people are uncomfortable with topics like politics or religion because they can’t confront their own biases. Outside the actual physical government, politics is embedded in our daily lives. As long as something is protected by the interests of a select group of people, politics is involved and, perhaps, needs to be dismantled. Politics creates a society’s frameworks for thinking, which, in a broader sense, leads to the assumption that the act of thinking itself is political.

From the schools where we study and the jobs where we work to the food we eat, the art we see, and the books we read, there is a careful intersection of politics that happens upon their creation and sustenance. Education, in itself, can be viewed as a politicizing agent of a people, so it’s no surprise why subjects are modified and books are banned. Our employers, at the end of the day, will only pay us what “legally” is our worth. How many underpaid, overexploited employees have the service industries gotten away with? Artists carry the weight of politico-historical narratives on their shoulders. Books should always speak truth to power. Works of art should always reflect the times.

Limiting our politics to just partisanship is never productive. When someone tells us that everything is political, the sentiments of some, if not most, are automatically taken from partisan cues. The way we’ve been taught to understand and conduct politics outside the academic sphere is just awful. We can clearly see a rise in radical utopian politics, only magnified by the social media age and indifferent tech giants.

Partisanship ebbs and flows, depending on the political climate. But the power dynamics of the times and the harrowing conditions our people are subjected to in the class divide are forever. That’s what people get wrong about this conversation. The “everything is political” slogan pertains to the social ills of power, deception, and corruption, not the figures we “democratically” elect or the parties we support. Anybody who disagrees with this needs a reality check. We all live in our own bubbles, but that shouldn’t mean we should turn a blind eye to other people’s misfortunes and struggles. It’s not their fault to begin with, and those who have more in life should give more and know more.

Politics can never be a separate entity from life. It is engraved into our birth rights. Politics gives us access to our actualization, from the commodities we can afford to the things we can dream of and make possible. That’s what decides a society’s capacity for truth and dissent. We can never make things too political because the fact that we exist is political. Everything is more politicized because politics is as pervasive as it has ever been. Man, ultimately, is a political animal.

These things don’t exactly make for good banter. It’s going to sound way too preachy, heated, and repetitive. And maybe it is. But while these conversations can be difficult, they’re essential to how we can collectively process and engage with our current affairs. The real challenge, however, is addressing people’s gross reduction of our politics.

Maybe it starts by listening more to people outside our echo chambers. Maybe it starts by creating more safe spaces for the disenfranchised in our communities and giving them more avenues to speak. Maybe it starts by us being more honest, too. Of all things, maybe it can start in something as simple and seemingly inconsequential as the dinner table. Talk about it. Or don’t talk about it. It will consume us either way.

A MOST DOWN-TO-EARTH BOOK

 

By Klaus Döring

Down to Earth (2008) is a Canadian literary collection by high school students in Montreal.[ The book focuses on environmental issues through creative writing. The collection features introductions by Roberta Bondar and Justin Trudeau as well as endorsements from David Suzuki and Robert Bateman. The book was edited and published by Michael Ernest Sweet.

The book is a student anthology of poetry, fiction, non-fiction and drama. It was written to express concerns about global warming and environmental destruction. The book has two strands: the first warns about environmental destruction, and the second promotes a new awe of nature. It was launched by Justin Trudeau in 2008. Mark Garneau, first Canadian in space, wrote that the writing overwhelmed him, and made him realise that we must act now.[

When tragedy strikes, it's easy to harden our hearts and cry out, "God, why did you let this happen?" Maybe then, we started praying. Before, when everything went smoothly, we would not even think a minute about praying... .

"To be a Christian without prayer, "said Martin Luther, "is no more possible than to be alive without breathing." Prayer is the only way of becoming what God wants us to be. This is the reason why Jesus spent many hours praying.

Unquestionable, our needs bring us to a place of prayer. Confronted with danger or tragedies, as I mentioned earlier, we look for God's help. Difficult times always cause the hearts of men to turn to God into prayer.

Let me ask you: How long has it been since you've brought your burdens to God? Since you asked His forgiveness for your shortcomings?

In his very interesting book "People in Prayer", Dr. John White reminds us that prayer is a divine-human interaction and it is always God who takes the initiative. White writes: "God speaks and we respond. God is always speaking. To hear his voice is not usually a mystical experience. It consists merely of a willingness to pay heed to God who lays a claim to our lives."

Yes, God always speaks. It is up to us whether we will listen and respond to Him. Many think we are the ones who initiate prayer. But prayers begin and end with God.

There was a time, I wasn't in the mood to pray any more. It seemed that God didn't listen to my prayer any more. I didn't get what I prayed for. Of course, not... ! That's not the meaning of praying to God. Will all my wishes be granted? Heaven forbid!

Sometimes, after we have prayed, God's answers may puzzle us. But as time goes by and as events unfold we see God's purpose in his answers. We might get a larger vision, what HE likes. Not what WE like... .

Think about it for a moment" How does the idea that prayer begins and ends with God affect me now? Do I have the habit of listening to god? How do I respond to Him? How do I usually pray?

I confess that a long time ago I have been trying to persuade God to change other people in my surroundings or circumstances. Nothing changed. Of course not, what a fatal attraction? I got confused because God never granted my requests. Meanwhile I got God's answers to my prayers. Maybe very simple: I was willing to let God change me... .This is how each one of us should start. Happy endings. Because I prayed according to His will... .

Talking about prayer, we also have to mention the probably most down-earth book in the bible which is  Proverbs. Its education prepares you for the street and the marketplace, not the schoolroom. The book offers the warm advice you get by growing up in a good family. It covers small questions as well as large ones: talking too much, visiting neighbors too often, being unbearably cheerful too early in the morning. Proverbs simply tell how life works most of the time.

I always love to quote proverbs, which express the truth about life in an elegant, witty kernel. You should not hunt through it for proverbs you might like. You should study the whole book to get its overall point of view. This takes time, for Proverbs covers dozens of subjects in subtle detail.

Did BLACKPINK's Jennie soft-launch a romance? Instagram post sparks speculation

 

By Neil Ramos

Published Jul 19, 2026 04:49 pm

BLACKPINK member Jennie has sparked online speculation after sharing an Instagram Story featuring herself leaning on the shoulder of an unidentified man, prompting fans to wonder whether the K-pop star was subtly introducing a romantic partner.

The photo, posted on July 19, shows Jennie smiling while resting her head on the man's shoulder. His face was concealed with a white heart emoji, leaving his identity unknown.

The post quickly circulated across social media, with some fans describing it as a possible "soft launch," a popular internet term for subtly revealing a romantic relationship without making an official announcement.

Jennie has not commented on the speculation or identified the person in the photo.

Dating rumors involving K-pop idols often attract widespread attention because South Korea's entertainment industry has traditionally kept artists' personal lives private, with many agencies declining to confirm or deny reports unless necessary.

Over the years, Jennie has been linked to several high-profile names, including BIGBANG's G-Dragon and BTS member V. Neither relationship was publicly confirmed by Jennie.

The Instagram Story comes as Jennie remains active with both BLACKPINK and her solo career.

BLACKPINK recently returned with the "Deadline" EP and is currently on its "Deadline" world tour, which included stops in the Philippines earlier this year.

Jennie also continues to promote her solo music following the release of her album "Ruby," which features tracks including "Like Jennie," "Love Hangover," and "Handlebars."

UST completes flawless Juniors National Invitationals conquest

 University of Santo Tomas displayed grace under pressure to prevail over St. John’s Institute-Bacolod, 25-19, 25-23, 23-25, 18-25, 19-17 in a thrilling winner-take-all final to rule the 2026 Shakey’s Juniors National Invitationals Saturday, July 18, at the Playtime FilOil Arena in San Juan.    

By Manila Bulletin Newsroom

Published Jul 19, 2026 10:40 am

The Junior Tigresses flirted with disaster after squandering a 2-0 match lead. Still, they found the resolve to come back from a five-point deficit in the deciding frame before pulling off an incredible escape.

Most Valuable Player Nicole Pelaez unloaded 27 points on 24 kills, two kill blocks and an ace as UST finished the tournament backed by Shakey’s Pizza Parlor, Peri-Peri Charcoal Chicken, Potato Corner, and R and B Milk Tea unbeaten in eight games.