The Nutritional Benefits of Dark Cherries
Dark cherries, also known as tart or sour cherries, are increasingly gaining popularity for their impressive nutritional profile and significant health benefits. Though small, these ruby red berries pack quite a nutritious punch.
Calorie and Macronutrient Breakdown
One cup (138 grams) of pitted dark cherries contains:
- Calories: 87
- Protein: 1.5 grams
- Carbs: 22 grams
- Sugar: 18 grams
- Fiber: 3 grams
- Fat: 0.3 grams
As you can see, dark cherries are relatively low in calories and rich in beneficial nutrients like fiber. And despite their sweet flavor, their glycemic index is surprisingly low at 22, making them a smart choice for steady energy.
Vitamins and Minerals
Dark cherries also contain a variety of important micronutrients:
- Vitamin C: 18% DV
- Potassium: 12% DV
- Copper: 15% DV
- Vitamin K: 7% DV
- Magnesium: 3% DV
They provide high levels of vitamin C, an antioxidant that promotes immune function. They're also packed with copper, which aids iron absorption and keeps connective tissues healthy.
Powerful Plant Compounds
However, the real magic of cherries lies within their diverse collection of antioxidants and anti-inflammatory nutrients called polyphenols.
Specifically, dark cherries contain substantial amounts of:
- Anthocyanins: Give cherries their dark red pigment and combat free radicals.
- Quercetin: An anti-inflammatory flavonoid also found in apples and onions.
- Hydroxycinnamic Acid: Protects cells from oxidative damage.
- Catechins: Linked to reduced chronic disease risk.
- Chlorogenic Acid: An antioxidant and anti-diabetic compound.
The powerful nutrient profile of dark cherries confirms why they have been nicknamed "nature's candy." Just one serving provides health-protecting polyphenols comparable to a typical daily serving of cranberries or blueberries.
Health Benefits of Dark Cherries
With their unique combination of essential vitamins, minerals, and polyphenols, regularly eating dark cherries has been connected to an assortment of potential wellness advantages.
May Reduce Inflammation
Inflammation lies at the root of most chronic illnesses like heart disease, cancer, diabetes, and autoimmune conditions. Fortunately, early research indicates that dark cherries behave as a natural anti-inflammatory.
In one study, healthy adults who drank tart cherry juice for 4 weeks had significantly lower markers of inflammation. And multiple studies reveal that adding dark cherries to your routine can alleviate inflammatory joint pain related to arthritis and gout.
Supports Heart Health
From increasing blood flow to managing blood pressure, the nutrients in cherries promote several aspects of cardiovascular wellness. Their catechins and anthocyanins are linked to improved artery function and balanced cholesterol levels.
According to research in mice models, the anti-inflammatory activities of dark cherries also deter plaque buildup in arteries to lower heart attack and stroke risk.
Bolsters Immunity
With almost 20% of your daily vitamin C needs in one cup, dark cherries act as immunity boosters. Vitamin C stimulates the production of white blood cells to fight infection, in addition to supporting collagen formation for wound healing.
Cherries even minimize oxidative damage from intense exercise, enabling stronger immune defenses for athletes and fitness enthusiasts. This accelerated recovery allows you to work out often without becoming run down.
Stabilizes Blood Sugar
A low-GI food, tart cherries help manage and prevent dangerous blood sugar spikes and crashes that can lead to type 2 diabetes. Nutrients like chlorogenic acid slow the release of sugar into the bloodstream for steady energy production.
For people managing diabetes, cherries enhance insulin sensitivity for balanced blood glucose control. The anthocyanins found in dark cherries also shield pancreatic cells to improve natural insulin synthesis over time.
Boosts Melatonin for Better Sleep
Interestingly, dark cherries contain melatonin, a hormone that regulates healthy sleep-wake cycles. Enjoying cherries as a snack supports more restful sleep to fight insomnia, jet lag, and shift work fatigue.
According to research, adults with insomnia produced over 5 extra hours of melatonin after drinking tart cherry juice daily for 2 weeks. Consistent improvements in sleep lead to enhanced mental and physical performance.
Selecting and Serving Dark Cherries
Follow these helpful tips for buying the best quality dark cherries and creatively incorporating them into your diet:
Look for Cherries That Are:
- Firm and glossy with bright red skin
- Attached to fresh green stems
- Free from bruises or wet spots
- Grown in your local region to ensure ripeness
Store Properly By:
- Refrigerating promptly in a plastic bag for up to 2 weeks
- Cleaning just before eating
- Pitting only right before serving to retain nutrients
Enjoy Dark Cherries In:
- Yogurt, oatmeal, and cottage cheese
- Salads, wraps, grain bowls
- Smoothies, juices, protein shakes
- Trail mixes, granola, cereals
- Savory sauces for meat and veggie dishes
With minimal prep needed, its easy to incorporate antioxidant and anti-inflammatory rich dark cherries into balanced meals and snacks.
Potential Downsides of Eating Cherries
When consumed in normal food amounts, tart cherries are perfectly safe and provide only health advantages. However, there are some precautions to consider:
Medication Interactions
Like grapefruit and pomegranate juice, compounds in cherries may interact with certain medications by preventing proper absorption. Check with your doctor about potential interactions if taking prescription medicines.
Allergies
Although quite rare, cherry allergies do exist. Discontinue use if you experience swelling, hives, breathing issues, or stomach upset after eating them.
Pesticides
Always thoroughly wash cherries or opt for organic varieties when possible. Conventionally grown cherries tend to be heavily sprayed with pesticides that become concentrated in the skin.
Gout Risk
For a small portion of gout sufferers, sudden increases of fructose from fruit may worsen symptoms. Monitor your individual response when adding more cherries to your diet.
Overall, tart cherries provide profound protective effects for most people. But tailor your intake based on your unique health status and tolerance.
The Takeaway
Boasting impressive concentrations of anthocyanins, vitamin C, copper, fiber, and other anti-inflammatory antioxidants, dark cherries deliver a multitude of confirmed health perks. From easing arthritis pain and stabilizing blood sugar to optimizing immunity and sleep quality, add these ruby red berries into your routine to defend against chronic illnesses.
Just 1 cup of dark cherries fulfills a substantial portion of your daily fruit requirements, so enjoying their balanced sweet-tart flavor is a smart way to stay healthy.
FAQs
Are dark cherries good for you?
Yes, dark cherries are very good for you! They are loaded with beneficial nutrients like antioxidants, vitamin C, potassium, fiber and copper. Tart cherries have anti-inflammatory effects that can improve arthritis, heart health, immunity, blood sugar control and sleep.
What are the side effects of cherries?
Cherries are generally very safe, but some potential minor side effects could include digestive upset, interactions with certain medications, pesticide exposure if not organic, and worsening of gout symptoms in rare cases.
How should you store fresh cherries?
To extend freshness, store unwashed cherries in a plastic bag in the refrigerator for up to 2 weeks. Wash them right before eating. Leave pits in until serving to preserve cherry nutrients.
What is the difference between sweet cherries and tart cherries?
Sweet cherries, like Bing cherries, have higher sugar content and a sweeter flavor. Sour or tart cherries, often used in cooking, contain more vitamin C and disease-fighting antioxidants but have a more acidic bite.
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.
Add Comment