Understanding the Acidity and Health Benefits of Tart and Sweet Cherries

Understanding Acidity in Cherries

Cherries are a beloved summer fruit packed with vitamins, minerals, and plant compounds that offer many potential health benefits. But some people wonder: are cherries acidic?

The Acidity of Different Cherry Varieties

There are two main types of cherriestart (sour) and sweet:

Tart Cherries: Montmorency cherries and other varieties grouped as tart cherries are bright red in color. They have a tangy, sour-sweet flavor with high acidity.
Sweet Cherries: Bing, Rainier, and other sweet cherry varieties have a rich sweetness with just subtle tartness. They tend to be lower in acidity than sour cherries.

Between sour and sweet cherries, tart Montmorency cherries contain the highest levels of acids. Sour cherries have higher malic and citric acid content compared to sweet cherries.

Benefits of Cherry Acidity

The acids in cherries provide many of their purported health benefits. For example, tart cherry nutrition is linked to:

Anti-inflammatory effects
Reduced muscle damage and soreness
Increased antioxidant capacity
Better heart health markers

These benefits can be largely attributed to montmorency cherries high malic acid content. Malic acid may act as an anti-inflammatory and reduce pain signals.

Cherry Nutrition Facts

The exact nutrition facts for cherries can vary slightly depending on the specific variety. But in general, one cup of raw, pitted cherries contains:

Calories: 87
Protein: 1.5 g
Carbohydrates: 22 g
Sugar: 18 g
Fiber: 3 g
Fat: 0.3 g
Vitamin C: 10% DV
Potassium: 12% DV
Copper: 6% DV
Vitamin A: 2% DV

Cherries provide a nutritious burst of vitamins, minerals, and disease-fighting antioxidants and phytochemicals.

Macronutrients

The main macronutrients in cherries include:

Carbs: Cherries contain about 22 grams of carbs per serving, mostly in the form of natural sugar. The carb count is moderate and their glycemic index is 22.
Fiber: With 3 grams per cup, the fiber in cherries can support digestive and heart health.
Protein: Cherries provide 1.5 grams plant-based protein per serving.
Fat: They contain minimal fat, mostly in the form of heart-healthy monounsaturated fatty acids and polyunsaturated omega-6 fats.

Micronutrients

Cherries are also filled with important vitamins and minerals like:

Vitamin C: Sour cherries offer about 10% the DV for immune-boosting vitamin C per serving.
Potassium: With 12% the DV, cherries promote heart health through proper fluid balance and muscle and nerve signaling.
Copper: Cherries provide 6% the daily value of copper which aids iron absorption and neurotransmission.

Phytochemicals

Phytochemicals in cherries include:

Anthocyanins: These antioxidants give cherries their red pigment and reduce inflammation.
Quercetin: This flavonoid supports heart health plus exercise recovery.
Hydroxycinnamic acids: Compounds like chlorogenic acid act as antioxidants and antimicrobials.
Melatonin: Cherries contain melatonin, which helps regulate sleep.

Health Benefits of Cherries

Research shows that eating cherries may provide many evidence-backed health benefits thanks to their unique combination of vitamins, minerals, fiber and antioxidants.

May Reduce Inflammation

The anti-inflammatory activity of tart cherry nutrition is linked to decreased symptoms for arthritis and gout patients. The anthocyanins and other phenolic compounds in cherries prevent inflammation.

Supports Exercise Performance & Recovery

Drinking tart cherry juice can minimize muscle damage and strength loss following intense exercise. Less muscle soreness enables better recovery.

May Lower Risk of Heart Disease

Higher intake of anthocyanin-rich fruits like cherries is associated with a reduced risk of heart attack and heart disease mortality.

Helps Regulate Sleep

Montmorency tart cherries contain melatonin, which helps regulate healthy sleep-wake cycles. Drinking tart cherry juice can improve sleep duration and quality.

May Support Brain Health

The anthocyanins in cherries possess anti-neuroinflammatory abilities that may help lower risk of neurodegenerative disorders. More research on cherries and brain health is still needed though.

Supports Blood Sugar Control

Preliminary studies show the anthocyanins in tart cherries can increase insulin production and reduce high blood sugar levels for improved diabetes management.

Common Types of Cherries

There many varieties of cherries that fall under the two main classifications of tart (sour) and sweet cherries.

Popular Tart Cherry Varieties

Some of the most well-known sour cherry varieties include:

Montmorency Cherries: Montmorency cherries are the most common tart cherry. They have bright red skin and flesh with a rich, sour-sweet cherry flavor. Montmorency cherries have high malic acid content.
Balaton Cherries: Similar to Montmorencys, Balaton cherries are also commonly sold dried or juiced. They are in season shortly after Montmorencys with a deep red color.
Marasca Cherries: Grown mainly in Croatia, Marasca cherries are small, juicy, and quite sour. They are used to make authentic Maraschino cherries and liqueur.
Amarelle Cherries: Often described as bittersweet, Amarelle cherries originated in Turkey. Their flavor balances sweetness and sourness.

Popular Sweet Cherry Varieties

Some of the most popular sweet cherry varieties are:

Bing Cherries: Originating in Oregon, Bing cherries are known for their large size, firm texture, and delicious sweet flavor. They have deep red skin and flesh.
Rainier Cherries: Rainiers have a distinctive yellowish skin with pink-red flesh. They are exceptionally sweet and low acid with a creamy, delicate texture.
Lambert Cherries: Similar to Bings, Lambert cherries are heart-shaped large cherries harvested mainly in the Pacific Northwest. They are dark red-black when ripe.
Black Tartarian Cherries: Despite the name, Black Tartarians are actually a sweet cherry cultivar, not a true tart cherry. They have a rich, wine-like sweet flavor.

Selecting and Enjoying Cherries

Follow these simple tips for picking out fresh cherries and incorporating them into your diet:

Selecting Cherries

Look for cherries that:

Have bright, glossy intact skin
Are plump and firm rather than mushy
Have fresh green stems still attached
Are free of bruises or wet spots

Storing Cherries

To extend freshness:

Refrigerate cherries promptly in a plastic bag
Wash just before eating
Enjoy within 5 days for highest quality

Enjoying Cherries

Try enjoying fresh cherries by:

Eating plain for a healthy snack
Adding to yogurt, oatmeal, or salad mixes
Using in chutneys, compotes, or pies
Juicing or blending into smoothies
Mixing into trail mixes or granola

Potential Side Effects and Safety

Cherries contain beneficial nutrients and plant compounds that offer health-protective properties for most people. But there are some considerations with cherry consumption.

Oxalates

Cherries contain measurable amounts of oxalates. For those prone to kidney stones, eating high-oxalate foods like cherries may increase kidney stone risk.

Allergies

While not common, cherries can cause allergic reactions for those with sensitivities to birch pollen or certain fruits/vegetables. Discontinue use if signs of a food allergy develop.

Drug Interactions

The melatonin in tart cherries could possibly interact with certain medications. Speak with your healthcare provider about potential interactions.

Pesticide Residue

If concerned about pesticides, opt for organic cherries or thoroughly wash cherries prior to consumption to help minimize residue.

The Takeaway

Cherries provide a range of important micronutrients, beneficial plant compounds, and antioxidants shown to offer anti-inflammatory, anti-diabetic, heart-protective and performance enhancing benefits. While all varieties are nutritious, sour cherries have higher acidity along with more evidence backing their advantages. Incorporate fresh cherries as part of a balanced, healthy diet and enjoy their delightful flavor.

FAQs

Are sweet cherries also acidic?

Yes, sweet cherries contain malic, citric and ascorbic acid, but generally not as much as tart cherries. Sweet cherries have lower acidity balanced by higher sugar content for a sweeter flavor and taste.

What are the best ways to use sour cherries?

Tart Montmorency cherries work great for recipes like chutneys, compotes, jam, cherry salsa, salads or grain bowls. You can also juice them or use in smoothies. Dried sour cherries make an excellent addition to homemade trail mixes.

Can you eat too many cherries?

Eating cherries in moderation as part of a healthy diet is perfectly fine for most people. Consuming excess amounts may cause temporary digestive upset or increase kidney stone risk if you are prone. Around 1 cup fresh cherries daily is a safe amount.

Is cherry juice just as nutritious as whole cherries?

Both whole tart cherries and unsweetened cherry juice provide very similar nutrition and health promoting compounds. The juice makes it convenient to get a concentrated dose of cherry benefits. But the whole fruits also provide beneficial fiber.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.