There's no doubt about it — cherries are a popular food. Manufacturers like them because of their profit margin. Consumers like them because they offer health benefits and because they are, to most people, something akin to a treat, whether eaten cooked, uncooked or dried. Their side effects are few, but the benefits of cherries are many, which itself is a nice little cherry on top.
Read more: Glycemic Index of Cherries
Cherries and Vitamins
Cherries offer you essential nutrients like vitamin C. Each species gives you a different amount, according to a 2018 report in Revista de Chimie. These scientists recorded values from 2 to 9 milligrams of vitamin C in a 100-gram serving. But you'll need to eat a few servings each day to reach the recommended daily allowance for vitamin C simply by way of this fruit.
Cherries also have significant beta carotene. The authors of a 2016 paper in Bio Bulletin found 3.8 milligrams in a 100-gram serving. This value placed cherries fourth among the many fruits tested. You'll need only two daily servings of cherries to meet the recommended daily allowance for beta carotene.
Cherries have many minerals. These elements include calcium, magnesium, phosphorus, potassium and iron, according to a 2018 paper in the Iraqi Journal of Medical Sciences.
Of these minerals, cherries give you only calcium in a significant amount. The authors of a 2017 report in the Journal of Food and Bioprocess Engineering showed that cherries have about a 20thof what you need each day.
Help With Hormones
Plant hormones such as melatonin regulate cherry growth. Eating cherries adds these hormones to your bloodstream, according to a 2016 paper in the European International Journal of Science and Technology. Your body can't distinguish this phytomelatonin from your natural melatonin as you have comparable levels each night.
Read more: Melatonin & Magnesium Supplements
Full of Fiber and Antioxidants
Cherries offer significant fiber, according to a June 2014 report in the Scandinavian Journal of Medicine and Science in Sports. They give you 3.2 grams of fiber per cup, placing them in the high-fiber category. Consistently eating high-fiber foods can help you lower your cholesterol.
Cherries also provide abundant amounts of phenolic acids, according to a 2017 paper in Food Research International. These antioxidants scavenge free radicals, and they can protect your body from harm.
Read more: Do Antioxidants Help You Lose Weight?
Watch Out for Side Effects
Eating cherries causes only a few side effects. A review published by Eastern Michigan University noted that they sometimes cause an upset stomach and diarrhea. In addition, about 5 percent of the population has an adverse reaction to fruits like cherries.
Read more: What Does Eating Too Many Cherries Cause?
- Agricultural and Resource Economics Review: What Attributes Are Consumers Looking for in Sweet Cherries?
- Revista de Chimie: Physical Parameters, Total Phenolics, Flavonoids and Vitamin C Content of Nine Sweet Cherry Cultivars
- National Institutes of Health: Vitamin C
- Bio Bulletin: Comparative Study of Beta Carotene Determination by Various Methods
- Nutri-facts: Beta-Carotene Intake Recommendations
- Iraqi Journal of Medical Sciences: Effect of Stick Sweet Cherry Extracts (Prunus [SP]) on Some Biochemical Markers in Albino Mice and Biological Activities in Different Types of Bacteria
- Journal of Food and Bioprocess Engineering: Some Chemical Characteristics of Major Varieties of Sour Cherry Grown in Iran
- European International Journal of Science and Technology: Melatonin and Serotonin Content of the Main Sour Cherry Varieties and Commercially Produced Sour Cherry Concentrates
- PLoS One: Salivary Melatonin in Relation to Depressive Symptom Severity in Young Adults
- Frontiers in Plant Science: Implication of Abscisic Acid on Ripening and Quality in Sweet Cherries
- FASEB Journal: Microgram Amounts of Abscisic Acid in Fruit Extracts Improve Glucose Tolerance and Reduce Insulinemia in Rats and in Humans
- Scandinavian Journal of Medicine and Science in Sports: Role of Cherries in Exercise and Health
- Food Research International: Phenolic Compounds Profile and Antioxidant Properties of Six Sweet Cherry (Prunus avium) Cultivars
- Effects of Super-Fruits Including Montmorency Tart Cherries and Pomegranate on the Human Body
- Acta Chimica Slovaca: Food Allergy and Intolerance
- United States Department of Agriculture: National Nutrient Database for Standard Reference Legacy Release: Basic Report: 09070, Cherries, Sweet, Raw