Learn the nutritional value of Cherries. Read on to discover the vitamin and mineral content of cherries. Whether you're a foodie or not, cherries are a great addition to your diet.
Cherries are a great addition to your diet - Photo by La Partida Eterna
What Are Cherries?
Cherries are a type of berry that is commonly associated with the Christmas holiday. They are small, round, soft fruits with a stone in the center, protecting the cherry seed. There are about 100 varieties of cherries, each with its distinct flavor. They are usually clubbed into two general categories: sweet and sour. Sweet cherries are red, while sour cherries are orange, yellow, or black. The fruit is endemic to temperate climates of the Northern Hemisphere, most notably in Europe and America.
More than 1,000 varieties of cherries differ in size, color, and best uses. Most common types are sweet, but not all are equally sweet. There are even sour and tart varieties of cherries. They range in color from yellow to bright red and are perfect for all types of preparation.
Studies show that cherries can help reduce inflammation and minimize discomfort caused by exercise. In one study, healthy women who consumed cherries regularly for two weeks experienced a 75% reduced risk of developing osteoarthritis.
Nutrition Facts of Cherries
The nutritional value of cherries is extensive. They contain essential vitamins like thiamine, riboflavin, pantothenic acid, and niacin. They also contain important minerals like calcium, magnesium, and phosphorus. Besides that, cherries are high in antioxidants and choline. This means you can consume cherries in moderation and reap the health benefits of these delicious fruits. They also contain a high amount of fiber and are low in calories.
The nutrition facts of 100 grams (3.5 ounces) of fresh cherries contains:
- Calories 50
- Fat 0.3 g
- Sodium 3 mg
- Potassium 173 mg
- Fiber 1.6 g
- Sugar 8 g
- Protein 1 g
- Vitamin C 16% of the Daily Value (DV)
- Iron 1% of the DV
- Calcium 1% of the DV
- Magnesium 2% of the DV
Vitamins and Minerals
Cherry juice contains vitamins and minerals that help the body function well. One cup of pitted cherries contains nearly 16 percent of the U.S. Department of Agriculture's recommended daily allowance (RDA) for vitamin C. Vitamin C helps maintain the health of cellular tissue. It may reduce the risk of heart disease and osteoarthritis. The mineral zinc is present in trace amounts in cherries. Both vitamins are essential in developing the human immune system and preventing infections.
Cherries are loaded with antioxidants, and research has shown that they can prevent certain types of cancer. Other benefits of cherries include:
- Reducing inflammation
- Alleviating arthritic pain
- Lowering cholesterol
- Supporting a healthy sleep pattern
- Lowering the risk of stroke
- Reducing belly fat
Additionally, cherries contain a variety of other nutrients that benefit health. In addition to antioxidants, cherries have significant amounts of magnesium, calcium, iron, potassium, and fiber.
Cherries are high in vitamin C, also known as ascorbic acid. Vitamin C plays a vital role in the body's iron absorption, collagen formation, and other nutrients. Those who exercise regularly will benefit from the vitamin C found in cherries. The fruit's tart flavor soothes sore muscles and can reduce aches and pains after intense workouts. When consumed as a snack, cherries are great for athletes and those looking to stay healthy.
Additionally, one cup of cherries has 342 milligrams of potassium. Potassium helps the blood vessels relax and lowers blood pressure. The other benefits of cherries are their antioxidants. These antioxidants can help fight oxidative stress and prevent cancer. Likewise, the fiber content of cherries is excellent for weight maintenance.
Health Benefits of Cherries
A recent review of 29 studies revealed that cherries are a great source of polyphenols, the antioxidants responsible for their deep red color. These compounds are believed to prevent certain types of cancer, lower inflammation, reduce gout, and protect the body from chronic illnesses such as heart disease, diabetes, and obesity. In addition, the antioxidants found in cherries minimize oxidative stress and suppress inflammatory proteins. In addition, cherries are low on the glycemic index, which can help regulate blood sugar levels and prevent spikes.
Moreover, cherries contain:
- More potassium and copper than salmon.
- Almost half the magnesium in raw spinach.
- More vitamin C than a half lemon.
They are also rich in fiber, carotenoids, and vitamins E and C. All of these antioxidants have anti-inflammatory properties, so they may help prevent various types of disease. They also increase a person's sleep quality, so eating cherries can help them get a good night's sleep.
One of the most common misconceptions about cherries is that they are high in sugar, while dark-red cherries contain high calories. But contrary to popular belief, cherries are high in antioxidants, and their dark color indicates a higher concentration of antioxidants. Anthocyanins have been linked to a lower risk of heart disease. Antioxidants prevent cellular damage and delay certain conditions. In addition to providing energy, cherries are good for our eyesight.
Side Effects
Cherries are nutritious fruit, but eating too many can cause several undesirable side effects. Large doses of cherries may cause digestive upset, vomiting, and even an allergic reaction. In extreme cases, cherry consumption can cause stomach swelling, abdominal pain, and a sour taste. On the positive side, cherries are packed with vitamins C and B and calcium, magnesium, phosphate, and fructose. They also have diuretic and laxative properties, which help eliminate waste in the body.
When serving cherries to babies, it is crucial to monitor their reactions. Typically, cherries are wonderful for babies after reaching the six-month milestone, but parents should check with their pediatrician first to ensure they're not overdoing it. Cherries are a choking hazard if minced, pureed, or mashed. To minimize this risk, mix cherries with foods that babies will enjoy.
Tips on including Cherries in meal
If you aren't fond of tart fruits, you can still enjoy cherries as a nutritious and delicious breakfast. A few cherries sliced up on a slice of toast can add an extra dose of flavor to your morning meal. If you prefer, you can also serve them with a salad or quinoa bowl. Just make sure to de-pit them first! Incorporate them into any meal. But remember: if you're unsure what to serve with them, here are some tips to make it easy.
First of all, remember that cherries are edible, so you should wash and pit them before using them in recipes. If you don't, they can ruin the whole pie. On the other hand, cherries are an excellent addition to ice cream sundaes and can give homemade concoctions a delicate dining look. Whether making a pie or an ice cream sundae, a cherry topping can make the dessert look even more delicious!
Another benefit to using cherries in your meals is their anti-cancer properties. They may help with certain health conditions such as diabetes or arthritis, but they are not a miracle cure. Most studies use cherry powder or concentrate in much higher quantities than average. However, fresh cherries are still the best way to get the full health benefits of this delicious fruit. Try to include cherries in your daily diet whenever you can. The American Institute of Cancer Research recommends using fresh cherries as a healthy diet.
