It’s cherry season, and those sweet, bite-sized fruits are not just delicious but also great for your health. We’ve consulted cherry nutrition experts to uncover the fantastic benefits of cherries, whether they’re sweet or tart. Let us embark on a delightful journey into the realm of cherries, discovering how to savor their full potential during this magnificent summer season!
Cherries, as expertly explained by Jessica Isaacs, R.D., C.S.S.D., an NBA dietitian and a member of Cheribundi’s recovery advisory council, are overflowing with vital nutrients. These include vitamin C, calcium, iron, magnesium, and potassium. To savor the goodness of cherries, you have various options. You can enjoy a serving of one cup of unpitted cherries or a quarter cup of dried cherries.
Alternatively, eight ounces of tart cherry juice also make for a delightful choice. No matter your cherry preference, experts have highlighted the health benefits of both sweet and tart cherries. Let’s delve into the nutritional aspects:
Cherry Nutrition Facts
- 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 Benefits of Cherries
1. Better Sleep
Research suggests that tart cherry juice or cherry extract can be an effective natural sleep aid. These options have been found to promote both falling asleep and staying asleep. The reason behind this lies in the impact that cherry juice can have on hormones like tryptophan, serotonin, and melatonin. These hormones play a crucial role in managing our sleep patterns and quality.
2. Fight Inflammation
Sweet cherries, particularly cherries with their tempting flavor, possess remarkable abilities to combat inflammation. This is of crucial importance as inflammation has been closely associated with chronic diseases such as diabetes, arthritis, cancer, and heart disease. Cherries are abundant in anthocyanins which are renowned for their anti-inflammatory properties. Moreover, they contain polyphenols that act as powerful antioxidants capable of safeguarding against damage and impeding the inflammatory process from progressing swiftly
3. Heart Health
Cherries possess the remarkable ability to alleviate inflammation. By doing so, they effectively hinder the formation of plaque that can clog our arteries and pose a threat to cardiovascular health. Moreover, their abundant potassium content plays a significant role in managing blood pressure levels optimally. Furthermore, cherries, known for their high anthocyanin concentration, exhibit positive effects on cholesterol levels by elevating good (HDL) cholesterol while reducing bad (LDL) cholesterol.
4. Potential Anti-Cancer Effects
Recent studies indicate that dark cherry extracts have cancer-fighting agents that can inhibit the growth of cancer cells.
5. Weight Loss Support
With 3 grams of fiber per cup, cherries can be a satisfying and helpful addition to your weight loss journey. High-fiber foods, including fruits like cherries, can boost satiety. Plus, cherries are low-glycemic, aiding in blood sugar management.
6. Healthy Skin
Cherries are a rich source of vitamin C, vital for collagen production, which is essential for healthy skin.
7. Post-Workout Recovery
Cherries can aid in post-exercise muscle recovery by reducing soreness and enhancing endurance through improved oxygen flow to the muscles.
8. Brain Health
Tart cherries and cherry juice contain antioxidants and polyphenols that may have a protective effect on brain cells, potentially improving memory, cognition, and vision.
How to Enjoy Cherries in Your Diet
- Bake them into pies or breakfast treats.
- Sprinkle cherries over your morning yogurt or oatmeal.
- Use them in salads for a delightful summer twist.
- Add cherries to your veggie side dishes for a touch of sweetness.
- Consider pure cherry concentrate for on-the-go nutrition during workouts.
- Blend frozen cherries into your favorite smoothie for a delicious and nutritious treat.
In conclusion, cherries offer not only a delightful taste of summer but also a plethora of health benefits. Whether enjoyed fresh, frozen, as juice, or dried, cherries can be a wonderful and nutritious addition to one’s diet. Thus, embracing the cherry season allows individuals to relish the goodness packed within these small yet mighty fruits.