Nutrition Cherries: Facts And Health Benefits

Nutrition Cherries are a tasty, healthful treat that gives color to many different recipes. You might wonder if cherries are healthy enough to eat daily given their reputation as a dessert ingredient. Cherries have several health advantages, particularly when prepared without added sugar.

Nutrition Cherries Dietary Information

Unpitted cherries include 87 calories, 17.7 grams of sugar, and 22 grams of carbs per cup (138 grams). In addition, cherries are a good source of calcium, iron, magnesium, potassium, and vitamin C. The USDA has given the following dietary data.

• Calories: 87
• Fat: 0.3g
• Sodium: 0mg
• Carbohydrates: 22g
• Fiber: 3g
• Sugars: 17.7g
• Protein: 1.4g
• Vitamin C: 9.7mg
• Potassium: 306mg
• Calcium: 17.9mg
• Magnesium: 15.2mg

Carbs

22 grams of carbs, mostly from natural sugars, can be found in a cup of cherries. A cup of cherries contains 3 grams of fiber as well.

With a glycemic index of less than 55, fresh cherries are regarded as low-glycemic foods.2. Dried cherries with additional sugar or those that have been sweetened will have a higher glycemic index, nevertheless.

Fats

Less than half a gram of fat per cup makes cherries virtually fat-free.

Complete Protein

One cup of fresh cherries has 1.5 grams of protein.

Minerals and Vitamins

Vitamin C, potassium, calcium, magnesium, iron, and folate are all present in good amounts in cherries.

Health Benefits of Cherries

Nutrition Cherries contain a high quantity of health-promoting phytonutrients while having a high natural sugar content.

Avoids Gout

Since the 1950s, research has been done on cherries—both fresh and canned—to cure arthritis and prevent gout. For decades, numerous studies have shown that cherries can restore uric acid levels.

According to a 2018 study, eating fresh cherries or cherry extract was linked to a 35% decrease in gout attacks over two days.

Could Reduce Cancer Risk

The potent antioxidants called anthocyanins, which give cherries their deep color, aid the body in reducing oxidative damage that can lead to cancer.

In addition, Nutrition Cherries contain vitamin C, which may help smokers avoid developing lung cancer.

Furthermore, cherry fiber is recognized to offer protection against colon cancer. Including cherries and other fruits and vegetables in your diet will help lower your risk of developing many cancers.

Reduces Pain in the Muscles

Nutrition Cherries have anti-inflammatory qualities in addition to antioxidant ones. Sour cherry juice is an excellent complement for joint health since eating sour cherries after vigorous activity helps minimize muscle damage. 

Cherries are a popular element in red powders because of their potential to reduce soreness and speed up recovery from exercise. This was discovered by researchers by evaluating two typical byproducts of exercise recovery, creatine kinase and lactate dehydrogenase.

Promotes Heart Health

In older people, a single dosage of Bing cherry juice has been shown to drastically lower both systolic and diastolic blood pressure readings in less than two hours.

Cherries are a heart-healthy food choice because of their high potassium level and anti-inflammatory properties. The fiber in whole cherries also has additional cholesterol-lowering properties.

Enhances Memory Performance

Dark-colored cherries’ flavonoids and anthocyanins aid in shielding the brain from oxidative damage. 

The aging process, environmental stressors like smoking, and long-term medical conditions like diabetes or high blood pressure can all cause oxidative damage to the brain.

Including colorful fruits and vegetables in your meals, such as cherries, may aid in maintaining your memory as you get older.

Allergies to Cherry

There have been reports of cherry allergies, which are occasionally linked to sensitivities to other fruits and vegetables such as strawberries and grapes.

Hives, swelling, vomiting, tightness in the chest and throat, and dyspnea are some of the signs and symptoms of a cherry allergy. If you think you may be allergic to cherries, get a tailored evaluation from your physician.

Negative Consequences of Cherries

Amygdalin is a hazardous substance found in cherry pits. Even though it’s unlikely, it’s best to avoid swallowing a single pit inadvertently. Because crushed cherry pits absorb amygdalin more easily, be cautious around them.

It’s important to note that cherries are high in FODMAPs, a type of carbohydrate that some people with irritable bowel syndrome (IBS) find can cause flare-ups.

Nutrition Cherries and other stone fruits may need to be avoided by those who are sensitive to FODMAPs to assist their symptoms. Consult a gastroenterologist or trained dietitian for personalized advice if you have problems breaking down cherries.

Different Types of Cherries

Cherries come in a variety of colors, sizes, and sweetness levels. The most popular kind of Bing cherries in the US are big and dark red. Royal Ann, Black Tartarian, Rainier, Stella, Chelan, and more varieties are among the others.

Made from a light-colored type that has been preserved and sweetened, maraschino cherries are brilliant red cherries that are typically found atop ice cream sundaes.

Go for dark-colored, sugar-free cherries for the most health advantages. You can buy cherries frozen, fresh, jarred, canned, or dried.

When Cherries Are Best

Most grocery stores have frozen, dried, or preserved cherries, as well as imported fresh cherries that can be bought at any time of year.

The hot summer months are when cherries are often in season, and some types have longer growing seasons than others. Find out when cherries are in season in your area by going to the farmer’s market.

Select fresh cherries that are mold- and damage-free. Pick solid, glossy cherries that still have their green stems attached. Cherries should always appear plump rather than withered.

Food Safety and Storage

Washing cherries should wait until you’re ready to consume them. Cherry deterioration occurs more quickly when they are washed too soon. Keep cherries out of direct sunshine and heated environments.

Alternatively, place fresh cherries in the coldest section of the refrigerator, covered, and they will keep for a few days. Keep an eye out for any indications of degradation and get rid of any bad cherries before they ruin the remainder of the batch.

Methods for Preparing Cherries

For a high-protein breakfast or snack, mix cherries into ricotta cheese, cottage cheese, or Greek yogurt. To add sweetness, color, and texture to savory foods, toss a few cherries into salads.

In pies, tarts, and other baked products, cherries are very frequently utilized. One of the easiest ways to enjoy the taste of cherries is to eat them just as they are, whether they are frozen or fresh.

In summary

Cherries are very nutrient-dense and provide several health advantages.

They are rich in potent plant components that have anti-inflammatory properties, but consuming them can also enhance heart health, promote better sleep, and hasten the healing process after physical activity.

Additionally, the tart and sweet kinds are equally excellent and work well in a variety of recipes.