Cherries are not only delicious, they are also good for you. They have a lot of nutritional value given the amount of calories they contain, and there have been numerous research studies done on these fruits and the nutrients that they contain that show possible health benefits for those who consume cherries regularly.
Types
There are a number of types of cherries available. These include the sweet cherries that people often buy in the grocery stores for eating fresh, as well as the sour variety often used to make juices and dried cherries. Another option is the canned and sweetened maraschino cherries that you get on top of ice cream sundaes.
Nutrition Data
Sweet cherries with pits have 113.5 calories per cup, as well as 2.9g of fiber, 306mg of potassium, 15mg of magnesium, .5mg of iron, 52mcg of beta carotene and 9.7mg of vitamin C, according to the USDA National Nutrient Database for Standard Reference. Sour cherries with pits have 88.7 calories per cup, as well as 1.6grams of fiber, 178mg of potassium, 9mg of magnesium, .33mg of iron, 793mcg of beta carotene and 10.3mg of vitamin C.
Benefits
The high levels of vitamin C, potassium and fiber in cherries can help you to meet the recommended daily values for these nutrients. Vitamin C is essential for the immune system, as well as providing antioxidant benefits. Potassium provides electrolyte functions and is important for proper functioning of the heart, kidneys, muscles and nerves. Fiber helps you feel full on fewer calories and also aids in the digestive process.
Theories/Speculation
Studies have linked cherries to beneficial effects for those suffering from gout and arthritis, as well as possible preventive effects when it comes to certain cancers, diabetes and heart disease, according to the Choose Cherries website. The site recommends one or two servings a day of fresh, dried or frozen cherries or cherry juice to get some of the possible disease-fighting benefits from these fruits.
Considerations
When choosing cherries for health benefits, avoid maraschino cherries. These cherries are full of added sugar, color, flavor and preservatives and are highly processed so they are not a healthy option. Dried cherries are still nutritious, but they are much more energy-dense than fresh cherries, so they should be eaten in smaller amounts to limit the number of calories you are ingesting.
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