DESCRIPTION
A cherry is the fruit of many plants of the genus Prunus, and is a fleshy drupe. Commercial cherries are obtained from cultivars of several species, such as the sweet Prunus avium and the sour Prunus cerasus. The name 'cherry' also refers to the cherry tree and its wood, and is sometimes applied to almonds and visually similar flowering trees in the genus Prunus, as in "ornamental cherry" or "cherry blossom". Wild cherry may refer to any of the cherry species growing outside cultivation, although Prunus avium is often referred to specifically by the name "wild cherry" in the British Isles
NUTRITION
Cherries are a nutritious, sweet treat that can be a colorful addition to a variety of different dishes. The reputation of cherries as a dessert ingredient may have you wondering whether they're healthy enough to eat on a daily basis. Cherries do provide several health benefits, especially when prepared without added sugars
Cherry Nutrition Facts
A 1 cup (138g) serving of unpitted cherries provides 87 calories, 17.7g of sugar, and 22g of carbohydrates. Cherries are also a good source of vitamin C, calcium, iron, magnesium, and potassium. The following nutrition information is provided by the USDA.1
| Principle | Nutrient Value/100g | Unit |
|---|---|---|
| Energy | 87 | Kcal |
| Carbohydrates | 22 | g |
| Protein | 1.4 | g |
| Total Fat | 0.3 | g |
| Sugars | 17.7 | g |
| Dietary Fiber | 3 | g |
| Sodium | zero | mg |
| vitamin | 9.7 | mg |
| Potassium | 306 | mg |
| Calcium | 17.9 | mg |
| Magnesium | 15.2 | mg |
Carbs
A cup of cherries contains 22 grams of carbohydrate, most of which come from natural sugars. There are also 3 grams of fiber in 1 cup of cherries
Fresh cherries are considered a low glycemic food (coming in at under 55 on the glycemic index).2 Sweetened dried cherries or other varieties with added sugar, however, will have a higher glycemic index
Fats
Cherries are almost fat-free, with less than 1/2 gram per cup
Protein
There are 1.5 grams of protein in 1 cup of fresh cherries
Vitamins and Minerals
Cherries are a good source of vitamin C, potassium, calcium, magnesium, iron, and folate.1
Calories
A single serving of cherries with pits (1 cup, or 138g) has 87 calories
Summary
Like most fruits, cherries are low in calories, fat, and protein. Cherries provide a healthy dose of vitamin C and potassium, and deliver an antioxidant boost from each serving
HEALTH BENEFITS
Although cherries are naturally high in sugar, they have a large concentration of beneficial phytonutrients that have positive health effects
Prevents Gout
Fresh and canned cherries have been studied since the 1950s for arthritis treatment and gout prevention. Evidence of cherries' ability to restore normal uric acid levels has been demonstrated in multiple studies for decades. A 2018 study showed that fresh cherry or cherry extract intake was associated with a 35% reduction in gout attacks during a 2-day period
May Lower Risk of Cancer
The rich color in cherries comes from anthocyanins, powerful antioxidants that help the body mitigate potentially cancer-causing oxidative damage. Cherries also have vitamin C, which may be associated with a lower risk of lung cancer in people who smoke
In addition, the fiber in cherries is known to protect against colon cancer. Including cherries and other fruits and vegetables in your meal plan is a good step towards reducing the risk of several forms of cancer
Reduces Muscle Soreness
Along with antioxidant properties, cherries are anti-inflammatory. Consuming tart cherries following intense exercise can reduce muscle damage. By measuring two common byproducts of exercise recovery, creatine kinase and lactate dehydrogenase, researchers found cherries beneficial reducing soreness and shortening recovery time
Aids Heart Health
A single dose of Bing cherry juice has been shown to significantly reduce systolic and diastolic blood pressure levels within 2 hours in older adults. Given cherries' anti-inflammatory effects and high potassium content, it only makes sense to include cherries in a heart-healthy meal plan. By consuming whole cherries you also get added cholesterol-lowering effects from the fiber
Supports Memory Function
The flavonoids and anthocyanins in dark-colored cherries help protect the brain from oxidative damage. Oxidative damage can occur in the brain as a result of aging, environmental stressors like smoking, and chronic medical issues like high blood pressure or diabetes. Filling your menu with vibrant fruits and vegetables, like cherries, may help protect your memory over the years
Allergies
Cherry allergies have been known to occur and are sometimes correlated with strawberry, grape, and other fruit and vegetable sensitivities. Symptoms of a cherry allergy can include hives, swelling, vomiting, or tightness in the chest and. throat, and shortness of breath. If you suspect an allergy to cherries, see your doctor for a personalized evaluation
Adverse Effects
Cherry pits contain a dangerous chemical called amygdalin. Although you shouldn't worry if you accidentally swallow one pit, it's best to avoid it. Watch out for crushed cherry pits because the amygdalin is more readily absorbed
If you live with irritable bowel syndrome (IBS), it's worth noting that cherries are high in FODMAPs, a form of carbohydrate that can trigger flare-ups for some people.9 Those with a sensitivity to FODMAPs may need to avoid cherries and other stone fruit to help control their symptoms. If you have trouble digesting cherries, speak with a registered dietitian or gastroenterologist for individualized recommendations
Varieties
There are several varieties of cherries that vary in color, size, and sweetness. Large and dark red Bing cherries are the most common in the United States. Other varieties include Royal Ann, Black Tartarian, Rainier, Stella, Chelan, and more
Cherries can be purchased frozen, fresh, canned, jarred, or dried. The bright red cherries you see on top of ice cream sundaes are called maraschino cherries, which are made from a light-colored variety that has been sweetened and preserved. For maximum health benefits, choose dark-colored cherries without added sugar
When It's Best
Frozen, dried, or preserved cherries can be purchased at any time of the year in most grocery stores, as can fresh cherries that have been imported. Cherries are generally in season during the hot summer months, and certain varieties have longer growing seasons than others. Visit your local farmer's market to find out when cherries are available in your area
Choose fresh cherries that are free of damage or mold. Fresh cherries should appear plump, never shriveled. Look for cherries that are shiny and firm with green stems still attached
Storage and Food Safety
Refrain from washing cherries until you're ready to eat them. Washing them too soon causes cherries to deteriorate faster.11 Avoid keeping cherries in direct sunlight or in warm places. Instead, store fresh cherries uncovered in the coldest part of the refrigerator where they will last for several days. Watch out for signs of deterioration and discard rotten cherries before they cause the rest of the batch to spoil
How to Prepare
Add cherries to Greek yogurt, cottage cheese, or ricotta cheese for a high protein breakfast or snack. Toss a few cherries into salads, or include them in savory dishes to add sweetness, color, and texture
Cherries are also commonly used in pies, tarts, and other baked goods. Enjoying fresh or frozen cherries just as they are is one of the simplest ways to savor their sweetness
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