Cherries are highly nutritious, easily portable fruits. Rich in antioxidants, vitamins and flavor, these bite-sized treats can be easily tucked into a lunchbox for a vitamin-packed snack or dessert. Fresh cherries are low in calories and sodium and also have a low glycemic index value, meaning they cause minimal blood sugar increase when digested. Those little cherries are a big part of sensible eating.
Basic Properties and Phytonutrients
Fresh cherries are mostly recognized as being either sweet or tart. Sweet cherries, commonly called Bing cherries, are juicy and filled with natural sugars and disease-fighting chemical compounds. Tart, or sour, cherries contain tangy overtones that sometimes render them too sour for snacking but excellent for cooking. According to Red Tomato, a website about fresh produce's nutritional and economic assets, both types of cherry contain antioxidants that fight free radicals, which are harmful molecules in the body that contribute to cancer and inflammation. Cherries also contain botanical melatonin, which regulates your internal body clock, supporting wake-sleep cycles and other biorhythms such as digestion.
More Vitamins and Healthful Compounds
Sweet cherries and tart cherries contain vitamin C, beta carotene, potassium, anthocyanins and phenolic acids. Vitamin C is critical for proper immune-system function and defense against infection. Beta carotene is the precursor to Vitamin A and promotes good eyesight and healthy skin. Potassium is an electrolyte vital to fluid and salt levels in cells and directly affects muscle function, including heart muscle contraction. The anthocyanins in cherries, according to the Choose Cherries website, fights inflammation and alleviates joint and muscle pain, making cherries a wise choice for anyone who enjoys regular physical activity. Choose Cherries also suggests that the melatonin may help prevent memory loss and help delay the aging process. Phenolic acids similarly contain anti-aging and anti-inflammatory properties, improving blood health and circulation, and therefore, immunity as well.
Low Calorie, High Versatility
Cherries' benefits extend beyond their natural health boosters. Their versatility makes them useful in the kitchen, as well. Twenty cherries, at only 75 calories, provide fiber and bulk for very few units of energy. The calories in cherries are in the form of carbohydrates that prevent physical and mental fatigue, sparing other major nutrients such as protein and fat for use for your body's structural health. Cherries, like all fruits and vegetables, have high water content and thus help ensure cellular hydration, critical to anyone on low-calorie diets who may otherwise risk dehydration. Cooking with cherries has many options: you can use these nutritious fruits in cherry jam, cherry pies, cherry-based sauces and chutneys, even cherry-studded muffins and quick breads. Garnish a scoop of ice cream with fresh cherries, not the Maraschino type that has added sweetener and preservatives. Cherries also have a place in many savory dishes. Pack a dozen cherries into your lunch box or a small plastic bag for protection while traveling. When it comes to cherries and their benefits, you can take them with you.
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