One acre of cherry trees can produce 5 tons of cherries in one year. Many of these cherries wind up in the produce section of your supermarket. Cherries are low in calories and high in nutrition and fiber. Not only are cherries healthy, but their bright color indicates the presence of disease-preventing antioxidants. These cheerful fruits can easily be added to your diet and won't negatively affect your waistline.
Identification
Cherries typically range in color from bright red to almost black. Some cherries are yellow and are tinged with red. Most cherries are about the size of a grape, although their shape resembles that of a peach. Choose cherries that are optimally ripe for the best flavor. Cherries should be firm, but give a bit when gently pressed. Cherries should not be soft, as this means they are overripe.
Basic Nutrition
A cup of sweet cherries contains 87 calories while a cup of sour, or tart, cherries contains 52 calories. The reason for this difference is the amount of sugar the cherries contain. Sweet cherries contain almost 10 g more sugar than do tart cherries -- something to keep in mind if you're watching your intake of carbohydrates. Sweet cherries contain 22 g carbohydrate and sour cherries contain 12.5 g of carbohydrate. Cherries have no fat and only a little over 1 g protein. You'll get almost 3 g fiber per 1 cup serving of sweet cherries and 1.5 g fiber from the tart variety.
Vitamins and Minerals
Cherries are an excellent source of potassium. A cup of sweet cherries contains 306 mg potassium and a cup of sour cherries contains 178 mg potassium. Sour cherries are also a good source of beta carotene, as they contain 693 mcg per 1-cup serving. You'll also get a bit of calcium and magnesium when you eat cherries. Both types of cherries also contain trace amounts of many other nutrients, including many of the B vitamins.
Benefits
Cherries, particularly tart cherries, are high in antioxidants and increase antioxidant activity in the body after they are consumed. They can also help to improve cholesterol and reduce the amount of triglycerides in the blood. Preliminary research shows that cherries may help to reduce belly fat. To get the most health benefits from cherries, choose tart cherries, as they have more antioxidants than do sweet cherries, according to the University of Michigan Health System.
Uses
Work cherries into your diet by keeping fresh ones on hand whenever they're in season. You can keep a bowl of washed cherries in the refrigerator to reach into for a quick low-calorie snack. When cherries are out of season, you can buy frozen ones. Add cherries to salads, fruit salsas and of course, pies. Mix dried cherries with nuts for a healthy, high-energy snack. You can also add cherries to smoothies and use them as toppings for cereal.
References
- Washington State University: Crop Profile for Sweet Cherries in Washington
- USDA: Nutrient Data Laboratory
- University of Michigan Health System: Clinical Study Reinforces Heart Benefits of Tart Cherries
- University of Michigan Health System: Tart Cherries May Reduce Factors Associated With Heart Disease and Diabetes
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