Cherries are not only tasty, but they also offer numerous health benefits. They are low in calories and high in nutrients and flavonoids, making them an excellent addition to a healthy diet. In this article, we will explore the health benefits of cherries and the specific nutrients that contribute to their health-promoting properties.
Nutritional Content of Cherries
This table illustrates the approximate nutritional content of bing cherries per 100 grams, along with their % of Recommended Daily Intake (RDI):
| Nutrient | Amount | % RDI |
|---|---|---|
| Calories | 50 kcal | 3% |
| Carbohydrates | 12 g | 4% |
| Fiber | 2 g | 8% |
| Protein | 1 g | 2% |
| Fat | 0.3 g | 0% |
| Vitamin C | 7 mg | 8% |
| Vitamin A | 64 IU | 1% |
| Potassium | 222 mg | 5% |
| Calcium | 13 mg | 1% |
| Iron | 0.3 mg | 2% |
These values may vary depending on the variety of cherries and the exact method of measurement. Also, the RDI values are based on a standard 2,000-calorie diet of an average adult, so your individual needs may differ.
Health Benefits of Cherries
High in Antioxidants
Cherries are a rich source of antioxidants, which are compounds that protect the body from oxidative damage caused by free radicals. Free radicals are unstable molecules that can cause cellular damage, leading to chronic diseases such as cancer, heart disease, and Alzheimer’s disease. Cherries contain a variety of antioxidants, including anthocyanins, quercetin, and vitamin C, all of which may play a role in reducing oxidative stress and inflammation in the body.
Anthocyanins are a type of flavonoid that give cherries their deep red color. They are antioxidants that have been shown to have anti-inflammatory and potentially anti-cancer properties. Quercetin is another antioxidant found in cherries that has been shown to have anti-inflammatory and anti-allergic properties. Vitamin C is a well-known antioxidant that plays a crucial role in the immune system and is essential for collagen synthesis.
Reduce Inflammation
Cherries contain compounds that have been shown to reduce inflammation in the body. Inflammation is a natural response to injury or infection, but chronic inflammation can contribute to the development of chronic diseases. In particular, anthocyanins and quercetin that have been shown to have potential for reducing inflammation by inhibiting the production of inflammatory cytokines.
Improve Sleep Quality
Some type of cherries may help with sleep, but not all. In particular tart cherries like Montgomery Cherries contain small amounts of melatonin, a hormone that regulates the sleep-wake cycle. Melatonin is produced naturally by the body in response to darkness, but it can also be obtained through diet. Cherries are one of the few natural food sources of melatonin, with tart cherries containing higher levels of melatonin than sweet cherries.
Boost Heart Health – Potassium and Polyphenols
Cherries are a good source of heart-healthy nutrients like fiber, potassium. They also are low in fat and sodium, making them an excellent addition to a heart-healthy diet. Potassium, is a mineral that is essential for maintaining healthy blood pressure. Potassium helps to counteract the effects of sodium and can help to reduce the risk of hypertension and stroke.
Improve Exercise Recovery
Cherries contain compounds that may help reduce muscle soreness and inflammation after exercise, in particular the anthocyanins and quercetin. Consuming cherries or cherry juice might help a little to improve recovery time.
Low Glycemic Index – Diabetes
Cherries have a low glycemic index, meaning they have a relatively lower impact on blood sugar levels.
Different Varieties of Cherries
There are many different varieties of cherries, each with its own unique flavor profile, texture, and color. Here are some of the most common types of cherries:
Bing Cherries: Bing cherries are the most popular type of sweet cherry in the United States. They are large, plump, and deep red in color with a sweet and juicy flesh.
Rainier Cherries: Rainier cherries are a type of sweet cherry with a pale yellow to light red skin and a creamy yellow flesh. They have a delicate, sweet flavor and are highly sought after for their unique taste and appearance.
Lambert Cherries: Lambert cherries are a sweet cherry with a dark red to nearly black skin and a deep red flesh. They have a rich, sweet flavor that is slightly tart.
Montmorency Cherries: Montmorency cherries are a type of tart cherry with a bright red skin and a pale yellow flesh. They are commonly used for cooking and baking due to their tart flavor. These are a variety of cherries with a relatively higher amount of melatonin.
Skeena Cherries: Skeena cherries are a sweet cherry with a dark red to nearly black skin and a firm, juicy flesh. They have a slightly tart flavor and are known for their crisp texture.
Sweetheart Cherries: Sweetheart cherries are a sweet cherry with a dark red to nearly black skin and a juicy, firm flesh. They have a sweet flavor with a slight tartness.
Lapins Cherries: Lapins cherries are a sweet cherry with a dark red to nearly black skin and a firm, juicy flesh. They have a sweet flavor with a hint of tartness and are larger than most other sweet cherry varieties.
Guigne d’Annonay:ย A dark red sweet cherry native to the Loire Valley in France.
Recipe Ideas for Cherries
here are some recipe ideas for cherries that you can try out:
Cherry Smoothie: Blend together frozen cherries, Greek yogurt, almond milk, and honey for a refreshing and healthy breakfast or snack.
Cherry Salsa: Mix together diced cherries, red onion, jalapeรฑo, lime juice, and cilantro for a sweet and spicy salsa that pairs well with grilled meats or fish.
Cherry Salad: Combine arugula, goat cheese, toasted walnuts, and fresh cherries for a refreshing and flavorful salad that’s perfect for summer.
Cherry BBQ Sauce: Puree cherries, ketchup, brown sugar, apple cider vinegar, and spices for a sweet and tangy BBQ sauce that pairs well with grilled chicken or pork.
Cherry Bruschetta: Top toasted bread with a mixture of diced cherries, goat cheese, and fresh basil for a sweet and savory appetizer.
Cherry-Balsamic Glazed Chicken Breast: Combine cherries, balsamic vinegar, honey, and Dijon mustard to make a flavorful glaze for chicken breasts.
Cherry Dark Chocolate Chip Cookies: Add dried cherries and dark chocolate chips to your favorite cookie recipe for a delicious twist on a classic treat.
These are just a few ideas to get you started, but there are endless possibilities when it comes to cooking with cherries.
Disadvantages of Cherries
While cherries are a tasty and nutritious fruit, there are a few potential disadvantages to be aware of:
Allergic reactions: Some people may have an allergic reaction to cherries, especially those with a history of allergies to other fruits or pollen. Symptoms may include itching, swelling, and difficulty breathing.
High in sugar: Many varieties of cherries are sweet, containing natural sugars. While these sugars are not necessarily bad for you in moderation, consuming too many cherries or cherry products like juice or jams can contribute an excessive amount of sugar in your diet.
Pesticide residues: Cherries are one of the fruits that are most likely to contain pesticide residues. To minimize exposure to pesticides, choose organic cherries whenever possible or thoroughly wash conventionally grown cherries before eating.
Interactions with certain medications: Cherries may interact with certain medications, including blood thinners and some types of antidepressants. If you are taking any medication, consult with your healthcare provider before consuming large amounts of cherries or cherry supplements.
Pit and stem ingestion: Consuming cherry pits or stems can be a choking hazard and may cause damage to the digestive system. Always remove the pit and stem before eating cherries.
These are a few potential disadvantages of cherries, but for most people, the benefits of consuming cherries outweigh the risks. As with any food, it’s important to consume cherries in moderation as part of a balanced diet.