It might be said that cherries have a split personality. To the general public, they're the great-tasting snack and dessert topping. To nutrition researchers, they are a powerful "Super Food" able to neutralize evil free radicals in the body, ease the pain of the arthritic and possibly even prevent the loss of brain neurons.
A study in the American Journal of Clinical Nutrition ranked cherries 14th out of the top 50 foods for their antioxidant power. They came ahead of well-known antioxidant treats such as red wine, dark chocolate and prunes, among others.
Cherries' deep red color means they're rich in phytonutrients (also called phytochemicals); nutrition experts recommend eating different-colored fruits and vegetables to ensure your body gets the variety of vitamins, minerals and nutritional compounds it needs.
Cherries are rich in anthocyanins, a powerful antioxidant thought to reduce risk factors for heart disease. They're also loaded with beta carotene (vitamin A), Vitamins C and E, and melatonin.
You can find reams of information on nutritional studies, health benefits, cherry snacks and recipes and more at the Cherry Marketing Institute website, www.choosecherries.com.
What to Look for
Tart cherries, as opposed to sweet cherries, provide the most powerful health benefits. Tart cherries are also known as sour cherries, and can be used in cooking (they're the main ingredient in cherry pie), preserves, salads and juices.
What form you eat them in, and how they've been processed also determine how many "super" attributes you can expect from any given serving of cherries.
For instance, tart cherry juice concentrate offers the highest concentration of antioxidants, followed by dried cherries, which are half as strong, followed by frozen cherries and lastly, canned.
Common Pitfalls
Because of how they're processed, canned cherries offer the least antioxidant benefits. Unlike fresh, frozen and dried cherries which have low to moderate glycemic index rankings, canned cherries have a high glycemic score.
So while in most forms cherries can help you to lose body fat, if they come in a can, they may actually add pounds.
Cherries are highly perishable, so refrigerate them immediately after you buy them. They can be kept fresh in the fridge for up to 2 days. They don't ripen any further after they're picked, so eat them as soon as possible!
Avoid mushy or blemished specimens and keep the good ones dry. Look for a bright, shiny skin and a green stem as signs of quality.
Member Comments