“Discover the Incredible Health Benefits of Cherries – You Won’t Believe!”
Cherries are in season, but do these tiny fruits actually benefit our health? We asked cherry nutrition experts to explain the health benefits of cherries, including both sweet and tart varieties, and how to incorporate more cherries into our diets this summer.
Cherries are packed with essential nutrients like vitamin C, calcium, iron, magnesium, and potassium, according to Jessica Isaacs, an NBA dietitian and member of Cheribundi’s recovery advisory council. A standard serving of cherries is about one cup of unpitted cherries, a quarter cup of dried cherries, or eight ounces of tart cherry juice.
So, what do these nutrients mean for our daily intake? Regardless of your preference for sweet or tart cherries, experts have outlined the health benefits of cherries to keep in mind when indulging in this sweet summer fruit.
Nutritional Value of Cherries
One cup of pitted cherries provides the following nutrients:
– Calories: 97
– Protein: 2 g
– Carbohydrates: 25 g
– Fiber: 3 g
– Sugar: 20 g
– Magnesium: 17 mg
– Potassium: 342 mg
– Vitamin C: 11 mg
– Vitamin A: 97 IU
Health Benefits of Cherries
1. Promotes Better Sleep
Research suggests that tart cherry juice or cherry extract can aid in falling asleep and staying asleep. These cherries can impact hormones like tryptophan, serotonin, and melatonin, which regulate sleep.
2. Fights Inflammation
Sweet cherries are known for their anti-inflammatory properties. Consuming them can lower inflammatory biomarkers in the body, potentially preventing chronic inflammatory diseases such as diabetes, arthritis, cancer, and heart disease. The presence of anthocyanins in cherries is strongly linked to reducing inflammation. Additionally, cherries contain polyphenols, which are compounds that have an antioxidant effect, protecting against damage and slowing down the inflammatory process.
3. Supports Heart Health
Cherries can reduce inflammation, which plays a role in the formation of plaque in arteries and the development of heart disease. By slowing down plaque formation, cherries can help prevent heart disease. Additionally, cherries are high in potassium, which can improve high blood pressure. Foods rich in anthocyanins, like cherries, have been found to boost HDL cholesterol and lower LDL cholesterol.
4. May Help Prevent Cancer
Studies have found that dark cherry extracts contain cancer-fighting agents that can inhibit the growth of breast cancer cells.
5. Aids in Weight Loss
Cherries are a great source of fiber, with 3 grams per cup. High-fiber foods like cherries can promote satiety and support weight loss goals. Additionally, cherries have a low glycemic index, meaning they help manage blood sugar levels, which can further aid in weight loss.
6. Improves Skin Health
Cherries are rich in vitamin C, which is essential for collagen production in the skin. Consuming cherries can provide about 11% of your daily vitamin C needs.
7. Enhances Workout Recovery
Cherries can aid in post-workout recovery by reducing exercise-related muscle damage and minimizing soreness. Research suggests that tart cherries can improve endurance exercise performance by increasing oxygen flow to the muscles.
8. Supports Brain Health
Tart cherries and tart cherry juice contain antioxidants and polyphenols that can protect brain cells. Cherries also contain anthocyanins, which improve brain and vision function and enhance memory and cognition in adults.
Which Type of Cherries to Choose?
The main difference between types of cherries is that cherry juice lacks the fiber found in whole cherries. However, cherry juice may provide a higher concentration of vitamins and minerals. Tart cherry juice is particularly beneficial for exercise, sleep, and inflammation. Fresh and frozen cherries have similar nutritional profiles, so choose what is most convenient for you. However, be cautious with dried cherries, as they may contain added sugar and offer less fiber per serving.
Are Cherries Good for You?
Cherries are not only delicious but can also be included in a low-calorie diet for weight loss. Despite their small size, cherries are surprisingly filling. With just 90 calories per cup, sweet cherries are a low-calorie option that provides about 3 grams of fiber per serving.
The Healthiest Cherries
Sweet, tart, rainier, and Montmorency cherries are all healthy options due to their similar nutritional profiles. These cherry varieties are rich in vitamins A and C, potassium, fiber, and antioxidants.
How Many Cherries Should You Eat a Day?
The number of cherries you should eat depends on your nutritional goals. Cherries are low in calories and high in fiber, making them a satisfying addition to your diet. Pairing cherries with protein and fiber-rich foods like Greek yogurt with pistachios or cottage cheese with walnuts or pecans ensures a balanced meal.
When is the Best Season to Eat Cherries?
The best season to eat cherries is during the summer months, typically from June to August. This is when cherries are in peak season and are at their freshest and most flavorful. It is recommended to enjoy cherries during this time to fully reap their health benefits. However, cherries can also be found frozen or in dried form year-round, allowing you to enjoy them even when they are not in season.
How to Incorporate More Cherries into Your Diet
There are many delicious ways to incorporate more cherries into your diet. Here are some ideas:
1. Snack on fresh cherries: Enjoy a handful of fresh cherries as a refreshing and nutritious snack.
2. Add cherries to salads: Toss cherries into your favorite salads for a burst of sweetness and color. They pair well with leafy greens, nuts, and cheese.
3. Make cherry smoothies: Blend cherries with your favorite fruits, yogurt, and a liquid of your choice to create a refreshing and nutritious smoothie.
4. Bake with cherries: Add cherries to your favorite baked goods, such as pies, muffins, and bread. They can add a natural sweetness and vibrant color to your recipes.
5. Make a cherry sauce or compote: Simmer cherries with a sweetener of your choice to create a delicious sauce or compote that can be drizzled over pancakes, yogurt, or ice cream.
6. Enjoy cherry juice: Drink tart cherry juice as a refreshing beverage or use it as a base for smoothies or cocktails.
7. Freeze cherries: Freeze cherries and enjoy them as a cold and refreshing snack, or use them as frozen fruit in smoothies or desserts.
8. Make cherry salsa: Combine chopped cherries with onions, cilantro, lime juice, and spices to create a flavorful and unique salsa that can be served with grilled meats or as a dip.
9. Preserve cherries: Make your own cherry preserves or jams to enjoy the taste of cherries all year round.
10. Add cherries to savory dishes: Cherries can add a unique and sweet flavor to savory dishes. Try adding them to grain salads, stir-fries, or roasted vegetable dishes.
Overall, cherries are a delicious and nutritious fruit that can be enjoyed in a variety of ways. Whether you prefer them fresh, frozen, or in juice form, incorporating cherries into your diet can provide numerous health benefits and add a burst of flavor to your meals.
