NUTRITIONAL BENEFITS OF CHERRY

Picture a warm summer day, a bowl filled with deep red cherries glistening in the sunlight. Beyond their sweet-tart flavor and vibrant color, cherries pack a punch when it comes to nutritional benefits.

Did you know that cherries are one of the rare natural food sources that contain melatonin which is a critical hormone controlling the sleep process? From promoting heart health and aiding in sleep to boosting immunity, these tiny fruits offer many reasons to indulge. Let us delve into the nutritional wonders and culinary delights of cherries.

INTRODUCING CHERRIES: NUTRITIONAL GEMS

Cherries are beautiful red fruits that have a sour-sweet taste, vibrant color, and juicy flesh. They fall within thegenus Prunus and are closely related to apricots, peaches, and almonds. Cherries come in many types such as prunus avium or sweet cherry, and prunus cerasus or sour cherry, each offering unique culinary uses. From ancient times in Europe and Asia till today, cherries have been consumed worldwide in various forms. They are classified as stone fruits because they have a single, large pit or stone inside them, which is surrounded by edible flesh.

NUTRITIONAL COMPOSITION

There are several varieties of cherries, and each has its own taste and application. Let’s examine the nutritional advantages of the two most popular types of cherries, sweet and sour, emphasizing their carbohydrates, calories, vitamins, minerals, and antioxidants. Discovering cherries’ nutritional worth can help you see why they’re a good daily choice. Below is the nutritional content comparison for 1 cup (about 154 grams) of both sweet and sour cherries:

MACRONUTRIENTS

Carbohydrates: Sweet cherries contain about 25 grams, predominantly from natural sugars (18 grams) and dietary fiber (3 grams). Sour cherries have approximately 22 grams of carbohydrates, with 16 grams of sugars and 3 grams of fiber.

Protein: Sweet cherries offer around 2 grams of protein per cup, while sour cherries provide about 1.5 grams.

Fat: Both sweet and sour cherries contain minimal fat, approximately 0.3 grams per cup.

Fiber: Cherries contain dietary fiber, which aids in digestion, promotes gut health, and helps regulate blood sugar levels.

MICRONUTRIENTS

Vitamins: Sweet cherries are richer in vitamin C, providing about 16 mg (27% DV), compared to sour cherries with 10 mg (17% DV). They also contain vitamin A (266 IU) and vitamin K (3.3 mcg). Sour cherries provide slightly less vitamin A (129 IU) and slightly more vitamin K (3.8 mcg).

Minerals: Both types of cherries are good sources of potassium, with sweet cherries offering 342 mg (7% DV) and sour cherries providing 260 mg (6% DV). They also contain calcium, magnesium, phosphorus, iron, copper, and manganese in varying amounts.

ROLE IN HUMAN NUTRITION

Beyond their delicious and tart flavor, cherries have a wide range of health advantages that set them apart from other fruits in terms of their nutritional content. Cherries are a major source of important vitamins, minerals, and antioxidant-rich substances that promote general health and well-being.

CHERRIES: NATURE’S NUTRIENT POWERHOUSE

Cherries are a nutrient-dense superfood, providing an abundance of important vitamins, minerals, and other healthy ingredients.

Vitamin C: These brightly colored fruits are a great source of Vitamin C, which is well-known to boost immunity and promote the synthesis of collagen for proper skin health. Being a powerful antioxidant, it assists in shielding cells from harm against free radicals, promotes wound healing, and improves the absorption of iron from plant-based foods.

Vitamin A: It plays the role of contributing to the proper functioning of the retina and synthesis of the photosensitive pigment called rhodopsin, which helps in seeing clearly during the period of low light intensity. Vitamin A is also crucial for skin health, cell growth, tissue functionality, and immune function, ensuring a healthy immune system and fighting off infections and sickness.

Potassium: Cherries are a good source of potassium, which plays a crucial role in muscle contraction and nerve function. Potassium helps to maintain the correct water balance in the cells of your nerves and muscles. Without this essential mineral, your nerves can not generate an impulse to signal your body to move and the muscles in your heart, organs, and body would not be able to contract and flex.

Low in Fat and Calories: Cherries are naturally low in fat and calories, making them a nutritious choice for maintaining overall health and weight management.

RICH INANTIOXIDANT AND ANTI-INFLAMMATORY COMPOUNDS

Cherries specifically have been implicated to possess strong anti-inflammatory properties because of their high antioxidant and other biologically active substances. For instance, cherries possess flavonoids particularly anthocyanins, which give them their vibrant red color and have been shown to have strong anti-inflammatory effects. They also act as antioxidants that prevent the generation of inflammatory mediators by blocking enzymes such as cyclooxygenase-2 (COX-2) together with prostaglandins. This can also help alleviate the symptoms associated with arthritis and gout, such as joint pain and swelling. Furthermore, cherries contain other antioxidants, such as vitamin C and vitamin E, which also contribute to their anti-inflammatory properties by removing free radicals and reducing oxidative stress, thereby reducing inflammation and associated risks.

PROMOTES SLEEP

Cherries might help in increasing sleep due to their packed melatonin properties. Melatonin is a hormone that has an impact on the sleep-wake cycle and it was found that cherries, especially tart cherries contain higher concentrations of this hormone. Consequently, the pulp incorporated into the diet, especially before going to bed, can contribute to better sleep quality and more restful nights.

MUSCLE RECOVERY

Cherries, rich in antioxidants, can relieve muscle soreness after exercise by reducing inflammation and oxidative stresses. They slow down enzymes that cause inflammation and remove free radicals, enhancing muscle recovery and reducing muscle stiffness.

HEART HEALTH

It has been confirmed that consuming one cup of cherries a day has a very positive effect on your body because of its polyphenols and potassium content. Polyphenols, such as anthocyanins and flavanols, are powerful antioxidants evident in cherries that assist in decreasing oxidant injury and inflammation in cells. These compounds are responsible for cherries’ bright pigmentation have numerous health benefits and may even fend off chronic diseases such as heart disease and certain types of cancer.

Other nutrients present in cherries include Potassium, a mineral that is crucial in controlling blood pressure, and supporting proper muscle and nerve function. Dietary potassium consumption can reduce the occurrence of stroke, favorable for cardiovascular disease and general health.

IMPROVE BLOOD SUGAR LEVELS

Cherries indeed help in controlling blood sugar levels owing to their low glycemic index, dietary fiber content, and polyphenols. It leads to a gradual and steady rise in blood glucose effect which is suitable for diabetes. Dried cherries help in controlling sugar intake, maintaining satiety, and managing appetite. Flavanol-rich compounds have shown some signs that they could improve insulin sensitivity and glucose results. To this end, daily intake of cherries or tart cherry products helps restore glucose homeostasis and enhance peripheral insulin sensitivity in high-risk or diabetic patients.

WEIGHT LOSS

Cherries can be very beneficial for anyone who seeks to incorporate fruits in their diet when striving for a weight loss goal. These are again relatively few in calorie content but rich in fiber which can assist in the achievement of a feeling of satiety. That can help avoid consuming large portions at once and control portions which can be helpful when focusing on losing weight. Plus, cherries are quite sweet, so those who crave cakes or cookies can eat cherries instead since they’re much better for your health. In addition, the biochemical compounds like antioxidants and anti-inflammatory substances present in the cherries are beneficial for metabolic health and weight gain inflammation. Cherries can be included in meals and snacking schedules as they enhance the management of obesity and other diseases arising from unhealthy lifestyles.

POTENTIAL SIDE EFFECTS

Cherries are generally safe and offer numerous health benefits, but they can cause allergic reactions, gastrointestinal issues, and cyanogenic compounds. Consuming large quantities or unaccustomed to high-fiber foods can lead to bloating, gas, or diarrhea. Cherries should also be avoided by those taking medications affected by blood clotting or uric acid levels. Moderation is key to enjoying cherries safely and reaping their health benefits.

WHEN CHERRIES ARE BEST FOR YOU?

Cherries are best enjoyed when they are in season, typically from late spring to early summer, depending on the variety and region. During this time, cherries are at their peak freshness, flavor, and nutritional content. Look for cherries that are plump, firm, and brightly colored, with their stems intact as a sign of freshness.

DELIGHTFUL WAYS TO ENJOY CHERRIES IN DIET

Incorporating cherries into your diet can be both delicious and nutritious. Here are some simple ways to enjoy cherries:

Fresh Snack: Eat cherries fresh as a snack. Rinse them under cold water before eating to get rid of any residue.

Smoothies: Add fresh or frozen cherries to smoothies for a flavor and sweetness boost. Combine with yogurt,banana, and a liquid base like almond milk.

Salads: Toss cherries into salads for a pop of color and sweetness. They go well with greens, nuts, feta cheese, and a light vinaigrette.

Oatmeal: Stir fresh or dried cherries into your oatmeal with nuts, seeds, and a drizzle of honey for extra flavor and texture.

Desserts: Use cherries in pies, crisps, or compotes. They can also be paired with dark chocolate for a treat.

Baking: Put cherries into baked goods like muffins, bread, or cakes. Use dried cherries for a concentrated flavor.

Refreshments: Infuse water with fresh cherries for a refreshing drink or make cherry-infused mocktails for a special occasion.

Preserves: Make homemade cherry jam or jelly to spread on toast, pancakes, or yogurt.

Trail Mix: Combine dried cherries with nuts, seeds, and dark chocolate chips for a healthy and tasty trail mix.

Including cherries in your diet regularly offers numerous health advantages in addition to enhancing your dishes with their sweet and tart flavor. Cherries provide a nutrient-dense boost of vitamins, fiber, and antioxidants whether they are eaten fresh, dried, or combined into other recipes and snacks. Cherries are genuinely nature’s gift for healthier living, with benefits ranging from supporting better sleep and lowering inflammation to helping with weight control and heart health promotion. Therefore, the next time you’re at the market, think about including cherries in your basket and enjoy the benefits they provide for your table and overall health.

REFERENCE

• Kelley DS, Adkins Y, Laugero KD. A Review of the Health Benefits of Cherries. Nutrients. 2018 Mar 17;10(3):368. doi: 10.3390/nu10030368. PMID: 29562604; PMCID: PMC5872786.
• McCune, L. M., Kubota, C., Stendell-Hollis, N. R., & Thomson, C. A. (2011). Cherries and health: A review. Critical Reviews in Food Science and Nutrition, 51(1), 1-12. https://doi.org/10.1080/10408390903001719
• Kelley, Darshan & Adkins, Yuriko & Laugero, Kevin. (2018). A Review of the Health Benefits of Cherries. Nutrients. 10. 368. 10.3390/nu10030368.