Although cherries are not as popular as bananas, apples, or strawberries, they are still one of the most purchased fruits in the United States. International Fruit and Vegetable AssociationOf the more than 1,200 cherry varieties, Bing, Rainer, Black, Queen Anne and Montmorency are the most popular.
“People love cherries for their sweet and tart taste, vibrant color and juicy texture.” Lisa Young“They’re both delicious and refreshing,” says Dr. Schneider, PhD, nutritionist, author of Full at Last, Slim at Last, and adjunct professor of nutrition at New York University.
The fruit’s unique flavor also lends itself to a variety of savory and sweet dishes, including pies, cheesecakes, cookies, cobblers, tarts, dips, jams, and jellies. Cherries are also popular ingredients in ice cream, chocolate candies, yogurt, smoothies, and cherry jubilees. Dried cherries are also commonly used as a topping for trail mixes and salads. Fresh cherry sauces can also be used to flavor or sweeten steaks and other red meats.
Are cherries good for you?
Regardless of how you enjoy them, cherries have many health benefits: They contain calcium, iron, magnesium, phosphorus, zinc, thiamin, niacin, vitamins A and E, and high-quality protein. United States Department of Agriculture.
Young touts the high fiber content — about 3 grams per cup — for digestive health, and says the melatonin content can also help improve sleep quality.
“Cherries are also rich in polyphenols and vitamin C, both of which have antioxidant and anti-inflammatory properties,” says registered dietitian Dr. Nutrition AcademyThese nutrients can reduce oxidative stress and exercise-induced muscle soreness, and protect the heart from cellular damage, she says. Because of these factors, “including polyphenol-rich foods like cherries in your diet may lower your risk of heart disease,” she explains.
Cherries are also rich in folic acid (a type of folate), a B vitamin essential for pregnancy and fetal development, and also helps in protein metabolism and red blood cell production.
How many calories are in cherries?
Another benefit of cherries is that they are a low-calorie food, which can contribute to healthy weight management, especially considering that their high fiber content also makes you feel full.
One cup of whole cherries contains: 86 caloriesBut the fruit does contain a lot of natural sugars (about 18 grams per cup), which “can really add up if you’re snacking on them,” says Sherrie Rael, RD, a registered dietitian and nutritionist in Albuquerque, New Mexico. She says that these natural sugars aren’t a concern in moderation, but suggests that “maraschino-type cherries are also high in added sugars, so keep your intake to a minimum.”
Do cherries have any drawbacks?
Despite their many health benefits, cherries aren’t all cheer: Young says that eating too many of them can cause stomach discomfort, including bloating, diarrhea, cramps, gas, and even vomiting, especially in people with sensitive stomachs, like those with irritable bowel syndrome (IBS).
This is because cherries contain naturally occurring sugar alcohols such as sorbitol. It is shown It can cause stomach problems for some people.
Young said some people may also experience allergic reactions to the fruit, either as a primary reaction or as a secondary reaction resulting from an allergy related to pollen from the same rose family.
For everyone else, “cherries are a tasty standalone treat that you can have in your mouth any time, just make sure you don’t eat the pits,” Smith says.
