The Unexpected Health Advantages of Cherries and the Top Varieties to Consume

 

Cherries, according to Jessica Isaacs, R.D., C.S.S.D., an NBA dietitian and member of Cheribundi‘s recovery advisory council, are a rich source of vitamin C, calcium, iron, magnesium, and potassium. Isaacs notes that a standard serving of cherries is approximately one cup of unpitted cherries, a quarter cup of dried cherries, or eight ounces of tart cherry juice.

But what does all this mean for your daily intake? Regardless of your cherry preference, experts dissect the health benefits of sweet cherries and even shed light on some benefits of tart cherries to consider when indulging in this delectable summer fruit.

Cherries Nutrition

One cup of pitted cherries offers a significant nutritional profile:

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 Advantages of Cherries

Aid in Sleep:

If you seek a natural sleep aid, research suggests that tart cherry juice or cherry extract can facilitate falling and staying asleep. Stephanie Nelson, M.S., R.D., a nutrition scientist, attributes this to the impact cherry juice has on hormones managing sleep, such as tryptophan, serotonin, and melatonin.

Anti-Inflammatory Properties:

Sweet cherries are recognized for their ability to combat inflammation. Studies indicate that consuming sweet cherries can lower inflammatory biomarkers, preventing chronic inflammatory diseases like diabetes, arthritis, cancer, and heart disease. Anthocyanins in cherries are strongly linked to reduced inflammation, as per Isaacs. Additionally, cherries' polyphenols offer antioxidant effects, protecting against damage and slowing down the inflammatory process.

Heart Health:

Cherries can contribute to a healthy heart by reducing inflammation and preventing the formation of plaque in the arteries, a key factor in heart disease. The high potassium content in cherries can also help improve high blood pressure. Research suggests that anthocyanins, abundant in deeply colored fruits, can boost HDL cholesterol and lower LDL cholesterol.

Potential Cancer Prevention:

Recent studies indicate that dark cherry extracts may possess cancer-fighting agents, inhibiting the growth of breast cancer cells.

Weight Loss Support:

With 3 grams of fiber per cup, cherries serve as a substantial source of dietary fiber, aiding in satiety and supporting weight loss goals. Cherries are also low-glycemic, helping manage blood sugar levels and supporting weight loss.

Improved Skin Health:

High in vitamin C, cherries play a role in collagen production for skin health. A serving of cherries provides around 10 mg of vitamin C, meeting about 11% of daily needs.

Enhanced Workout Recovery:

Cherries can aid in post-exercise muscle recovery, reducing soreness. Research suggests that tart cherries can enhance endurance exercise performance by increasing oxygen flow to muscles.

Brain Health Support:

Tart cherries and tart cherry juice contain antioxidants and polyphenols that may protect brain cells, contributing to improved brain function, vision, memory, and cognition.

Fresh, Frozen, Juice, or Dried Cherries?

The primary distinction lies in the fiber content, with cherry juice lacking the fiber found in whole cherries. While cherry juice may provide a concentrated dose of vitamins and minerals, it may limit the benefits of a high-fiber diet. Isaacs suggests that tart cherry juice may offer more benefits for exercise, sleep, and inflammation compared to whole cherries.

When choosing between fresh and frozen cherries, Nelson suggests that there isn't much difference—opt for convenience. However, Isaacs warns against dried cherries, which may contain added sugar and offer less fiber per serving.

Are Cherries Beneficial for You?

Cherries are not only delicious but can be incorporated into a low-calorie diet for weight loss, being surprisingly filling despite their small size. Sweet cherries, with just 90 calories per cup, are an excellent low-calorie option providing about 3 g of fiber per serving, according to Kelly Pritchett, Ph.D., R.D., C.S.S.D., associate professor of nutrition and exercise science at Central Washington University.

The Healthiest Cherry Varieties

Lauren Harris-Pincus, M.S., R.D.N., recommends consuming sweet, tart, rainier, and Montmorency cherries. These varieties share similar nutritional profiles, offering vitamins A and C, potassium, fiber, and antioxidants, making them a tasty addition to your routine.

How Many Cherries Should You Eat Daily?

There's no specific daily quantity for cherries, as it depends on individual nutritional goals. With just 90 calories per cup and no added sugar in fresh cherries, Pritchett suggests pairing them with protein and fiber-rich foods for a balanced meal that leaves you satisfied.

Best Season to Enjoy Cherries

The sweet cherry season typically spans from June to mid-August, making it advisable to check with local farmers' markets or grocery stores for the specific cherry season in your area.

Healthiest Cherry Color

Darker varieties like Bing cherries, grown in the Northwest, boast rich red color thanks to anthocyanins. These compounds possess various health benefits, including anti-diabetic, anticancer, anti-inflammatory, antimicrobial, and anti-obesity effects, as well as cardiovascular disease prevention.

Ways to Include Cherries in Your Diet:

Baked: Incorporate cherries into your favorite baked goods like cherry pie or Pumpkin-Cherry Breakfast Cookies.

Sprinkle in Your Bowl: Top your breakfast bowl, whether it's yogurt or oatmeal, with cherries for a delightful addition.

In a Salad: Add cherries to summer salads, such as Cherry, Mint, and Pistachio Salad or Roasted Squash, Pork, and Kale Salad With Cherries.

As a Side Dish: Enhance classic veggie side dishes with cherries, as seen in Seared Pork Chops With Cherries and Spinach.

As a Sports Drink: Opt for pure cherry concentrate for on-the-go nutrition during workouts.

Blend Into Smoothies: Blend frozen cherries into your favorite smoothie for a refreshing twist."