There are so many reasons to love cherries that if anyone wrote about them all, they’d write a novel. And people who don’t like them very much are missing out because cherries have so many health benefits starting with antioxidant support, better sleep, increased energy levels, improved digestion, but perhaps most important is cancer prevention.
Cherries can help prevent cancer because they contain powerful antioxidants in a substantial amount and these antioxidants fight against certain types of cancer, lowering the risk of developing the disease. But there are so many other ways in which cherries can help with improving health and maintaining good health, provided of course they are consumed often.
Specialists recommend eating at least 10 to 12 cherries every day for health benefits and reduced risk of diseases.
Cherries nutritional profile
100 grams of sweet raw cherries provide the following:
Calories 63.0 3% DRV
Protein 1.1 g 2% DRV
Carbohydrates 16.0 g 5% DRV
Fat 0.2 g
Phytosterols 12.0 mg
Water 82.2 g
Vitamins
Vitamin A 64.0 IU
Vitamin C 7.0 mg
Vitamin E 0.1 mg
Vitamin K 2.1 mcg
Niacin 0.2 mg
Folate 4.0 mcg
Pantothenic acid 0.2 mg
Choline 6.1 mg
Minerals
Calcium 13.0 mg
Iron 0.4 mg
Magnesium 11.0 mg
Phosphorus 21.0 mg
Potassium 222 mg
Zinc 0.1 mg
Copper 0.1 mg
Manganese 0.1 mg
5 health benefits of cherries
Aiding insomnia: cherries contain melatonin, a hormone found naturally in the body that helps control sleep-and-wake cycles. While melatonin can be purchased as a supplement and used for jet lag and adjusting sleep-wake cycles, foods such as cherries that naturally contain the hormone are highly recommended.
Prevent Alzheimer’s disease: because they are rich in antioxidants and antioxidants are known to improve brain function and memory, cherries are a power food against Alzheimer’s, and they help with gaining better brainpower and slowing brain aging.
Fight cancer: the antioxidants in cherries protect the cells against free radicals that tend to lead to cancer. Cherries contain quercitrin in high amounts, plus they are a good source of ellagic acid and perillyl alcohol, all three compounds known to have anti-carcinogenic effects on the body.
Lower risk of stroke: tart cherries especially were found to promote heart health and decrease stroke risk. So far, however, studies have only been performed on animals and have yet to be linked to humans. Stroke-prone rats were fed tart cherries and later put through different physical tests to observe the effects of the diet, study concluding that cherry consumption improved the animals’ heart health.
Treat migraines: containing anthocyanin – a pigment soluble in water and bioflavonoids – antioxidants richly found in fruits and vegetables, cherries help ward off headaches and migraines. Important to note is that cherries are the fruits most abundant in antioxidants, thus with the biggest health potential related to the positive effects of antioxidants on the body.
Best ways to enjoy cherries
Because cherries are known as some of the most pesticide-rich fruits, organic cherries are always recommended, so that cherry intake doesn’t produce more harm than good in the long run.
Cherries can be enjoyed in various ways, and the first and most popular way is to eat the fruit as is. While some people have difficulties feeling comfortable with eating cherries in public, such as at the office or at school, there is no shame in fishing the pits and just enjoying the snack. The alternative is to remove pits with cherry pitters.
Of course, cherries make lovely cherry pies and chutney, shakes and flavored frozen yogurt. Some people add them to salads and breakfast spreads, but the majority just enjoys cherries on their own.