Cherries are nutrient-rich fruits that come in numerous forms and varieties, including sweet, tart, fresh, dried and frozen. Dried cherries can add sweetness and nutrients to salads, baked goods and cereals and provide a portable snack option for people on the run. For best results, dried cherries should be consumed as part of a healthful, balanced diet. For specified guidance, consult a doctor or qualified dietary professional.
Vitamin C
Dried cherries provide valuable amounts of vitamin C, a water-soluble nutrient known to support immune system strength and help the body fend off infections and disease. Vitamin C also contributes to healthy skin and mood balance. In an interview with "The New York Times" published in July 2008, Cornell University nutritionist Christina Stark explained that the dehydrating process used to convert fresh fruit to dried fruit reduces vitamin C content. Even so, 1/3-cup of dried cherries provides approximately 35 percent of adults' recommended daily allowance (RDA) of vitamin C.
Beta-Carotene
Beta-carotene is a compound that gives cherries and other colorful fruits and vegetables their bright color. It also provides powerful antioxidant benefits and can be converted into vitamin A in the body, which supports bone health, physical development and vision. According to the Cherry Research Committee (CRC), fresh, frozen and dried cherries provide more beta-carotene than other valuable sources, including blueberries and strawberries.
Iron
Iron is a mineral the body requires in trace amounts. It supports cell growth and helps transport oxygen throughout the body. According to the Office of Dietary Supplements, adult women, pregnant women, teenage girls and infants are most likely to develop iron deficiency. Because blood and iron is lost during menstruation, women might benefit from added iron through foods such as cherries before and during menstruation. Dried cherries supply 1 mg of iron per quarter-cup.
Potassium
Potassium is a mineral the body requires for proper cell, tissue and organ function. As an electrolyte—a substance that carries electrical charge in the body—potassium supports heart function, muscle contraction and digestion. In addition to meats, fish and numerous vegetables, fresh, frozen and dried cherries contain potassium.
Calcium
Calcium is an important mineral that plays a major role in bone health. Though cherries do not provide substantial amounts of calcium, as found in dairy products, they do provide modest amounts of the mineral. According to the ODS, foods containing modest amounts of calcium are valuable because people tend to consume numerous food varieties or servings on a routine basis. By consuming multiple servings of dried cherries or consuming dried cherries as part of a nutrient-rich, balanced diet, they can support calcium intake and overall wellness.
References
- "The New York Times"; Fruit: Cut and Dried; C. Claiborne Ray; July 2008
- Choose Cherries: Cherries: Health and Nutrition
- United States Department of Agriculture: Commodity Food Fact Sheet for Schools & Child Nutrition Institutions: Cherries
- Office of Dietary Supplements: Iron Fact Sheet
- Office of Dietary Supplements: Calcium Fact Sheet
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