The Health Benefits and Nutrition of Fresh Red Cherries

The Nutritional Benefits of Fresh Red Cherries

Cherries have long been prized for their sweet, juicy flavor and vibrant red color. But these bite-sized fruits are more than just a tasty summer treat - they also offer an array of health benefits thanks to their robust nutritional profile.

Nutrients in Fresh Red Cherries

One cup of fresh red cherries (with pits) contains:

• Calories: 87
• Carbs: 22 grams
• Fiber: 3 grams
• Vitamin C: 10% RDI
• Potassium: 12% RDI
• Copper: 6% RDI
• Manganese: 5% RDI
• Vitamin K: 5% RDI

Cherries also contain antioxidants like anthocyanins and quercetin. These compounds give cherries their vivid color and protect your cells from damage by unstable molecules called free radicals.

Health Benefits of Fresh Red Cherries

Research shows that consuming cherries may provide these benefits:

• Reduce Inflammation - The anthocyanins in cherries work as powerful anti-inflammatory agents in your body.
• Decrease Muscle Soreness - Eating cherries or cherry juice may relieve post-workout muscle pain.
• Improve Heart Health - Compounds in cherries may decrease cholesterol levels and blood pressure.
• Alleviate Arthritis Symptoms - The anti-inflammatory effects of cherries may reduce arthritis pain and stiffness.
• Promote Better Sleep - Cherries contain melatonin, a hormone that helps regulate the sleep-wake cycle.
• Boost Immunity - With vitamin C, manganese and other nutrients, cherries can give your immune system a kick.

Different Varieties of Cherries

There are two main commercial types of cherries - sweet cherries and tart cherries.

Sweet Cherries

Sweet cherries have, not surprisingly, sweeter flavor. Popular sweet cherry varieties include:

• Bing cherries - Very firm, large, and exceptionally juicy and flavorful.
• Rainier cherries - Yellow with a pinkish-red blush. Very sweet and mild acidic taste.
• Brooks cherries - Medium-sized red cherries with yellow speckles. Balanced sweet-tart flavor.
• Tulare cherries - Heart-shaped and extra-large in size with a crisp texture.
• Chelan cherries - Moderately firm cherries with a deep red color and superior sweetness.

Tart Cherries

Tart cherries (also known as sour cherries) have a sour, subacid flavor. Popular tart cherry varieties include:

• Montmorency cherries - The most common tart cherry. Medium-sized cherries with bright red skin and yellowish flesh.
• Balaton cherries - Dark red skin and firm, meaty flesh with rich tart flavor.
• Danube cherries - Small round cherries with a balanced sweet-tart taste and deep red skin.
• Maraschino cherries - Whole tart cherries preserved in sugar syrup with stems attached.
• Amarelle cherries - Extremely juicy cherries with a pleasant sour flavor.

Healthy and Tasty Ways to Enjoy Cherries

Here are some delicious ways to incorporate more fresh cherries into your diet:

Raw

Enjoy cherries fresh off the stem as a snack or dessert. Their portable size makes them perfect for an on-the-go healthy treat. Try pairing them with:

• Cheese - Fresh mozzarella, feta, or goat cheese
• Nuts - Slivered almonds, chopped walnuts, pecans
• Chocolate - Dark chocolate chips or shavings

Baked Goods

Cherries add moisture, flavor and nutrition to all kinds of baked treats. Fold them into:

• Muffins
• Breads
• Cakes
• Cookies
• Pies
• Crisps

Salads

Cherries lend a sweet counterpoint to bitter greens like arugula and radicchio. Toss them into:

• Fruit salads
• Grain-based salads
• Green salads

Smoothies

Blend cherries into smoothies along with yogurt or milk for added nutrition. They pair nicely with other fruits like:

• Bananas
• Strawberries
• Peaches
• Blueberries

Oatmeal and Yogurt

Top your morning bowl of oatmeal or yogurt parfait with sliced cherries for extra sweetness and fiber.

Selecting and Storing Cherries

Picking Fresh Cherries

Follow these tips for picking out the best fresh cherries at your local grocery store or farmers market:

• Choose shiny, plump cherries with green stems still attached.
• Avoid mushy or leaking cherries.
• The darker the color, the sweeter the cherry.
• Taste one if allowed to test for ripe, sweet flavor.

Storing Cherries

To extend the shelf life of fresh cherries:

• Store unwashed cherries in an airtight container in the fridge for up to one week.
• Pat dry with paper towels if condensation builds up.
• Do not wash until ready to eat, as excess moisture speeds up decay.
• Cook pitted frozen cherries within one year for best quality and taste.

Potential Side Effects of Cherries

Cherries are safe for most people to consume and do not typically cause side effects. However, some things to be aware of include:

• Pesticide exposure - Buy organic whenever possible to minimize exposure to potentially harmful chemicals.
• Choking hazard - Whole cherries present a choking risk for young children under age four.
• Allergies - Allergies to cherries are rare but have been reported, usually manifesting as mouth itching or swelling.
• Medication interactions - The melatonin in cherries could interact with certain medications. Talk to your doctor.

As with any food you've never tried before, introduce cherries slowly while paying attention to your body's response. Discontinue use if any worrisome reactions occur.

Frequently Asked Questions

Are cherries good for weight loss?

Cherries are low in calories, high in fiber and packed with water - all properties linked to healthy weight management. Their antioxidants may also help decrease belly fat accumulation.

Do cherries make you poop?

Yes, the fiber and water content in cherries may help stimulate bowel movements. Many people find that eating cherries helps relieve constipation.

Can dogs eat cherries?

No. Cherries contain compounds called cyanogenic glycosides that can be toxic to dogs if consumed in large quantities. Even small amounts may cause upset stomach.

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.