The Nutritional Benefits of Pitted Cherries

The Nutritional Benefits of Pitted Cherries

Cherries are a nutritious and delicious fruit that can be enjoyed fresh or dried. Pitted cherries provide an easy, ready-to-eat snack and ingredient. Understanding the nutrition facts and health benefits of pitted cherries can help you appreciate their role in a healthy lifestyle.

Cherry Varieties and Pitting

There are two main types of cherries - sweet and tart. Popular sweet cherry varieties include Bing, Rainier, Brooks, Tulare and Skeena. Common tart cherries are Montmorency, Balaton, Danube, and Morello. Both sweet and tart cherries can be enjoyed pitted or unpitted.

To pit cherries, use a paring knife or cherry pitter tool to remove the large, oval pit in the center. Pitted cherries are a convenient ready-to-eat snack. They can also easily be incorporated into yogurt, oatmeal, salads, baked goods and more.

Calories and Macronutrients

One cup of pitted sweet cherries contains:

• Calories: 87
• Net carbs: 22g
• Fiber: 3g
• Sugar: 18g
• Protein: 2g
• Fat: 0g

Tart cherries are slightly lower in sugar and calories. The high fiber and low fat content make cherries a filling, nutrient-dense food. Cherries offer natural sweetness with relatively low calorie density compared to other fruits.

Vitamins and Minerals in Cherries

Pitted cherries provide the following vitamins and minerals:

• Vitamin C - 18% DV
• Potassium - 5% DV
• Vitamin A - 4% DV
• Thiamine - 4% DV
• Riboflavin - 3% DV
• Niacin - 3% DV
• Magnesium - 3% DV
• Phosphorus - 3% DV

The vitamin C content supports immune function. Cherries also contain antioxidant compounds like anthocyanins, quercetin and kaempferol.

Health Benefits of Pitted Cherries

Here are some of the top evidence-based health benefits of consuming pitted cherries:

• Lower inflammation - The anthocyanins in cherries exhibit anti-inflammatory properties.
• Improve arthritis - Eating cherries is linked to reduced gout attacks and arthritis pain.
• Enhance sleep - Cherries contain melatonin which helps regulate the sleep-wake cycle.
• Protect heart health - Compounds in cherries help lower LDL cholesterol and blood pressure.

The nutrients and plant compounds in cherries may also help mitigate muscle soreness, gout, diabetes, dementia and cancer risk. More research is still needed on the extent of cherries' health benefits.

Pitted Cherry Uses

There are many ways to enjoy pitted cherries in your diet:

• Snacking - Pitted cherries are easy to eat on their own for a sweet treat.
• Salads - Toss pitted cherries into greens, chicken, grain and pasta salads.
• Baked goods - Add to muffin, bread, oatmeal and pancake batters.
• Yogurt parfaits - Mix with Greek yogurt and granola or oats.
• Overnight oats - Stir into oatmeal along with chia seeds, nuts and milk.
• Smoothies - Blend cherries into healthy smoothies with yogurt or milk.

Keep a bag of pitted cherries in the fridge for easy snacking, toppings and mix-ins. Dried cherries also make a tasty addition to trail mixes and granola.

Selecting and Storing Pitted Cherries

Follow these tips for selecting and storing fresh or frozen pitted cherries:

• Look for plump, firm, shiny cherries without blemishes
• Size doesn't affect taste or nutrition
• Refrigerate unwashed cherries in a breathable bag for up to 1 week
• Wash just before eating to prevent premature spoilage
• Enjoy frozen pitted cherries within 10-12 months
• Thaw frozen cherries in the fridge before using

Proper storage keeps cherries fresher for longer. Cherries become softer and lose sweetness as they sit, so consume them as soon as possible after purchasing.

Growing and Sourcing Cherries

Understanding where pitted cherries come from and how they are grown can help you make sustainable choices.

Where Are Cherries Grown?

The top producers of cherries worldwide are:

• Turkey - Produces over 500,000 tons annually
• United States - Leads production globally with over 650,000 tons a year
• Iran - The second largest producer with around 300,000 tons per year
• Italy - Over 150,000 tons annually
• Uzbekistan - Around 90,000 to 100,000 tons per year

The U.S. states with the highest cherry production are Michigan, Washington, Oregon, California and Wisconsin. Tart cherries thrive in colder climates like Michigan.

Seasonal Availability

In the U.S., cherries are in season during the summer months. The typical cherry season is:

• May - July for sweet cherries
• June - August for tart cherries

Out of season, most grocery store cherries are imported from Chile or preserved by freezing, canning or drying. Local cherries are freshest and most nutritious during summer.

Growing Methods

Most commercial cherries today are grown conventionally using pesticides and synthetic fertilizers. But organic cherries are also increasing in availability. To be certified organic, cherries must be grown:

• Without synthetic pesticides or fertilizers
• With environmental protections in place
• Using non-GMO seeds and natural soil amendments

Supporting organic cherries can reduce your pesticide exposure and promote sustainable agriculture.

Potential Pitfalls and Precautions

While generally healthy, there are some potential downsides of pitted cherries to keep in mind.

Sugar Content

The natural sugar in cherries can quickly add up, especially if consuming large quantities. One cup of pitted sweet cherries contains 18 grams of sugar. Those limiting added or total sugars should enjoy cherries in moderation.

Pesticide Residues

Conventionally grown cherries have repeatedly been found to contain traces of pesticides. Going organic or washing cherries thoroughly can help minimize exposure to chemical residues.

Food Sensitivities

Some people may experience bloating, diarrhea or other symptoms from eating cherries. This is often caused by fructose malabsorption or intolerance. Persons with IBS or FODMAP intolerance should be cautious with cherry consumption.

Drug Interactions

Large amounts of cherries could potentially inhibit CYP 450 enzymes involved in drug metabolism. Those on medications should exercise caution and consult a doctor about possible cherry interactions.

Gout Risk

While shown to decrease gout attacks long-term, excess cherries in the short term may temporarily worsen gout in those prone to the condition. Introduce cherries gradually if you have a history of gout flares.

Overall, pitted cherries can be safely enjoyed as part of a balanced diet by most healthy individuals. Those with specific food sensitivities or medical conditions should be aware of potential drawbacks.

Frequently Asked Questions

Are cherry pits poisonous?

Swallowing a few cherry pits is not toxic. However, their amygdalin content can release cyanide when ingested in extremely large doses. Spitting out pits eliminates any minimal risk.

Can dogs eat pitted cherries?

No, dogs should not eat cherries, even if pitted. Cherries contain compounds that dogs cannot metabolize well. Eating cherries could cause upset stomach, diarrhea, or even cyanide poisoning in dogs.

What's the difference between sweet and tart cherries?

Sweet cherries like Bing and Rainier varieties have a sweeter flavor and lower acidity. Tart cherries like Montmorency are more sour/tangy tasting and better suited for cooking. Both types provide similar health benefits.

Are maraschino cherries good for you?

No, maraschino cherries are not particularly healthy, as they are preserved in sugar syrup and sulfites. Fresh or frozen pitted cherries have higher nutrient content and less added sugars or preservatives.

Can you eat cherry seeds?

Cherry seeds are edible but do contain a small amount of amygdalin which can release cyanide. It's not toxic in small doses but there's no benefit to eating the seed. Best to spit out the pit.

In summary, pitted cherries make for a portable, nutritious snack that offers antioxidants and unique health protective compounds. Follow proper storage methods, use them to liven up recipes, and enjoy cherries as part of a well-rounded diet.

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.