Cherries come in various colors and flavors. Both tart and sweet varieties are rich in vitamins, minerals, and plant compounds beneficial for health.
Rich in nutrients
A one-cup (154 g) serving of pitted sweet cherries provides:
Calories: 97
Carbohydrates: 25 g
Fiber: 3 g
Daily Value (DV):
Vitamin C: 12%
Potassium: 10%
Copper: 10%
Manganese: 5%
Vitamin B6: 0,08 mg
Vitamin K: 3 mcg
Vitamin C is essential for maintaining the immune system and skin health, while potassium is crucial for muscle contraction, nerve function, blood pressure regulation, and kidney function.
Rich in antioxidants and anti-inflammatory compounds
While the quantity and types of beneficial plant compounds vary by variety, all cherries are rich in antioxidants and anti-inflammatory compounds. A high antioxidant content helps combat oxidative stress, a condition linked to chronic diseases and premature aging.
Cherries are particularly rich in polyphenols, a group of plant compounds that help fight cell damage, reduce inflammation, and enhance overall health. A diet rich in polyphenols may protect against various diseases, including heart disease, diabetes, brain dysfunction, and certain cancers.
Enhances post-exercise recovery
The anti-inflammatory and antioxidant compounds in cherries can accelerate post-exercise recovery and protect muscle function if consumed for several days before exercise. Tart cherry juice also benefits those who exercise regularly, promoting faster recovery and reducing muscle damage or soreness.
Beneficial for heart health
Increasing consumption of nutrient-rich fruits like cherries can protect the heart. Both potassium and polyphenol antioxidants offer cardiovascular benefits. Potassium helps lower blood pressure, reducing the risk of heart attack and stroke. Polyphenol antioxidants, including anthocyanins, flavonols, and catechins, support heart health by fighting cell damage and reducing inflammation.
Reduces symptoms of arthritis and gout
Eating cherries may alleviate symptoms of arthritis and gout due to their anti-inflammatory properties. Cherries inhibit oxidative stress and reduce inflammation by neutralizing inflammatory proteins, thereby easing arthritis-related symptoms. Consuming cherries or their juice can also lower uric acid levels in the body, limiting gout flare-ups.
Improves sleep quality
Consuming tart cherries or their juice provides plant compounds that enhance sleep quality. Cherries contain a small amount of melatonin, which helps regulate the sleep-wake cycle. Anthocyanins promote healthy sleep by increasing melatonin levels. Individuals experiencing insomnia may drink a one-cup (240 ml) serving of tart cherry juice in the morning and two hours before bed to extend sleep duration.
Easy to incorporate into your diet
Both sweet and tart cherries easily complement a variety of foods. Dried cherries, cherry powder, and cherry juice are healthy additions to many recipes. Here are ways to add cherries to your diet:
Eat fresh cherries.
Combine dried cherries with chocolate chips, unsweetened shredded coconut, and salted almonds for a homemade trail mix.
Make cherry jam from frozen, tart, or sweet cherries and add it to yogurt, oatmeal, or chia seed pudding.
Add halved, pitted cherries to salads.
Incorporate dried cherries into baked goods for natural sweetness.
Add a splash of tart cherry juice to sparkling water and garnish with a lemon slice.
Add fresh or cooked cherries to smoothies, ice cream, pies, crumbles, and other desserts.
Prepare a cherry sauce with diced cherries and fresh herbs like basil, to serve with savory dishes.
Bao Bao (According to WebMD, Healthline)
