Cherries have a short harvest season, but you can find this fruit all year round in the form of dried cherries. You can make dried cherries yourself in a dehydrator, or buy them already prepared. Dried cherries have a variety of uses; they can be eaten plain like raisins, sprinkled over salads or incorporated into recipes for baked goods. This leathery fruit has no fat and a variety of vitamins and minerals.
Calories
Dried cherries contain 172 calories per 1/3-cup serving. The U.S. Department of Agriculture recommends eating five servings of fruit and vegetables per day, and eating dried cherries helps you meet this goal. The USDA defines one serving of dried fruit as a quarter-cup -- roughly the amount of dried cherries that would fit inside a golf ball -- so this serving of dried cherries is a bit larger than a USDA serving.
Carbohydrates and Fiber
One serving of dried cherries provides 39.1 grams of carbohydrates. This accounts for 12 to 17.3 percent of the carbohydrates you require in your daily diet for energy. You also get 1.7 grams of fiber per serving; your meal plan should contain 25 to 38 grams of fiber every day. The fiber in cherries -- soluble fiber -- may cause gas. Consult your physician about prescription and over-the-counter medications you can take to avoid the gas caused by eating cherries.
Antioxidants
Dried cherries are an excellent choice for getting more antioxidants into your meal plan. Research from the U.S. Department of Agriculture published in the March 2008 "Agricultural Research" magazine correlates cherry consumption with increasing your body's ability to digest some fat-soluble antioxidants. These compounds can protect you against environmental damage that can cause a variety of diseases.
Vitamins and Minerals
Eat dried cherries to get a boost of vitamin A in your diet -- each serving provides 24 percent of the daily recommended intake. The vitamin A in dried cherries helps to improve your night vision and keeps your eyes healthy. You'll also take in 5 percent of the potassium you need per serving, as well as 3 percent of the iron and 2 percent of the calcium you should consume daily.
Benefits
Next time you take a vacation that involves flying on an airplane, eat dried cherries to prevent jet lag. Russel J. Reiter, a professor and researcher with University of Texas Health Science Center, notes that dried cherries are high in melatonin, which, when eaten before you try to sleep (on a plane and after you reach your destination) may help adjust your internal clock and ward off the fatigue that often comes with flying. However, more research is needed to confirm these findings.
References
- Fitbit: Dried Cherries
- U.S. Department of Agriculture; 5 A Day Serving Sizes and Recipe Criteria; March 2003 (.pdf)
- Mayo Clinic: Healthy Diet: End the Guesswork With These Health Guidelines
- International Foundation for Functional Gastrointestinal Disorders; Controlling Intestinal Gas; William F. Norton; December 2010
- "Agricultural Research" Magazine; A Daily Dose of Antioxidants?; Ronald L. Prior; March 2008
- Families Online Magazine; Seven Simple Brain Promoting Nutritional Tips; Daniel G. Amen, M.D.; 2005
Member Comments