Explore what is cherry fruit, nutritional profile, health benefits, risks and considerations, facts and myths in our blog taazaFruithub. Let’s get started:
Table of Contents
What are Cherries?
Cherry fruits are small, round-shaped fruits that belong to the Genus Prunus. They are bright red or deep purple in color and taste sweet or sour (tart) depending on the variety. There are two major types of cherries namely sweet cherries (Prunus avium) and sour (or tart) cherries (Prunus cerasus).
Nutritional Profile:
Cherry fruits are not only delicious but also full of nutrients. Including them in our diet can provide us with nutritional benefits. Here’s a breakdown of the nutritional profile of cherries (per 100 grams):
| Macro-Nutrients: | Value |
| Calories | 50 kcal |
| Carbohydrates | 12 g |
| Sugars | 8 g |
| Dietary Fiber | 1.6 g |
| Protein | 1 g |
| Fat | 0.3 g |
| Saturated Fat | 0.04 g |
| Monounsaturated Fat | 0.07 g |
| Polyunsaturated Fat | 0.07 g |
| Vitamins | Value |
| Vitamin C | 7 mg (12% of Daily Value) |
| Vitamin A | 64 IU (1% of Daily Value) |
| Vitamin K | 2.1 mcg (3% of Daily Value) |
| Folate | 4 mcg (1% of Daily Value) |
| Vitamin E | 0.07 mg (0.3% of Daily Value) |
| Minerals | Value |
| Potassium | 173 mg (5% of Daily Value) |
| Calcium | 13 mg (1% of Daily Value) |
| Magnesium | 11 mg (3% of Daily Value) |
| Phosphorus | 21 mg (2% of Daily Value) |
| Iron | 0.4 mg (2% of Daily Value) |
| Zinc | 0.1 mg (1% of Daily Value) |
| Copper | 0.1 mg (4% of Daily Value) |
| Manganese | 0.07 mg (4% of Daily Value) |
Cherry fruits are a nutritious snack that can be enjoyed fresh, dried, or as part of various dishes, contributing to a balanced and healthy diet.
Health Benefits of Cherry:
The nutrients and antioxidants found in cherries provide health benefits. Some of its major health benefits are as follows:
1) Rich in Antioxidants: Cherry fruits are mostly dark in color and contain antioxidants called Anthocyanins and Quercetin. These compounds help fight oxidative stress and reduce inflammation in the body, which may help prevent serious illnesses like heart disease and cancer.
2) Anti-Inflammatory Properties: Regular consumption of cherries helps in fighting inflammatory diseases like arthritis and gout as it contains an antioxidant called Anthocyanin which helps in fighting such diseases.
3) Supports Heart Health: Including nutrient-rich fruits like cherries in our diet can protect us from heart disease. Cherries are rich in minerals like potassium which helps in balancing blood pressure by removing out excess sodium levels. The antioxidants present in cherries reduce oxidative stress and inflammation, conditions that are linked to heart disease.
4) Aids in Sleep: Eating cherry fruit or drinking tart cherry juice may improve sleep quality and help fight insomnia because cherries, especially tart cherries, contain a hormone called Melatonin, which helps regulate the sleep-wake cycle.
A study found that people who had night terrors or insomnia. They experienced increased Melatonin levels and changes in sleep duration and sleep quality when they consumed tart cherry juice concentrate for seven days.
5) Improves Exercise Recovery: Research shows that compounds such as anti-inflammatory and antioxidants help relieve muscle pain, damage, and inflammation caused by exercise, and promote faster recovery.
Tart cherry fruit and their juices are more effective than sweet cherries, although both help athletes.
Taking tart cherry juice before or after a intense workout can help reduce muscle damage.
6) Supports Weight Management: Cherry fruits are low in calories and high in fiber, making them a good option for weight management. The fiber present in cherries improves digestion and helps in keeping our stomach full for a longer time.
Extra Points:
The antioxidant, especially Anthocyanin found in cherry fruit is believed to improve brain function and reduce the risk of cognitive decline and help fight diseases like Alzheimer’s which are related to neurodegenerative diseases..
Cherries have a low glycemic index, which means they cause a slow rise in blood sugar levels. This makes them a suitable fruit for people with diabetes or those wanting to control their blood sugar levels.
Adding cherries into your diet can offer these numerous health benefits, making them a delicious and nutritious addition to a balanced lifestyle.
Risks and Considerations:
While it is true that cherries have numerous health benefits, but there are some risks and considerations that we should be careful about, especially when consumed in large amounts or by people with specific health conditions:
1) High Sugar Content:
- Cherry fruit contain natural sugars which can be a high-calorie option if consumed in large quantities. This may be a concern for people who are watching their sugar intake, such as those with diabetes or those aiming to lose weight.
- Although cherries have a moderate glycemic index, eating large quantities can still cause a significant rise in blood sugar levels, particularly in people with insulin resistance or diabetes.
2) Allergic Reactions:
- Some people may experience allergic reactions to cherries, particularly those with pollen allergies. Symptoms of OAS include itching or swelling in the mouth, throat, or lips shortly after consuming cherries.
- People allergic to birch pollen or other fruits like apples, peaches, or plums may also experience cross-reactivity with cherries.
3) Gastrointestinal Issues:
- If you are not used to eating more fiber, then consume cherries in less quantity because they contain high amount of fiber and eating too much cherries can cause bloating, gas or diarrhea.
- Cherry fruit contain sorbitol, a type of sugar alcohol that can have a laxative effect when consumed in large amounts, leading to diarrhea or stomach cramps.
4) Cyanogenic Compounds in Pits:
- Cherry pits contain cyanogenic compounds, which can release cyanide when ingested. Swallowing a pit accidentally is generally not harmful, as the pit usually passes through the digestive system intact. However, chewing or crushing the pits can release cyanide, which is toxic in large amounts.
5) Potential Weight Gain:
- Although cherry fruits are nutritious, consuming large quantities can add up in calories, potentially leading to weight gain if not balanced with physical activity.
6) Interaction with Medications:
- Cherries contain vitamin K, which plays a role in blood clotting. While the amount in cherries is relatively low, excessive consumption could potentially interfere with blood-thinning medications like warfarin. It’s important for individuals on such medications to monitor their vitamin K intake consistently.
7) Staining Teeth:
- The pigments in cherries, especially darker varieties, can stain teeth if consumed frequently without proper oral hygiene. Drinking water and brushing your teeth after eating cherries can help prevent this.
8) Pesticide Residue:
- Cherry fruits are often listed as one of the fruits with higher levels of pesticide residue. Washing cherries thoroughly before consumption can reduce exposure to pesticides.
By consuming cherries in moderation and being mindful of these risks, you can enjoy their benefits while minimizing potential downsides.
Facts:
Here are some interesting facts about cherries:
1) Ancient Origins:
Cherry fruits have been enjoyed for thousands of years and are believed to have originated in the area around the Black Sea and the Caspian Sea. It is said that the Romans spread the cherry tree throughout Europe.
2) Diverse Varieties:
There are more than a thousand types of cherries found in the world, but only twenty types of cherries are used. Two of these cherries are considered very famous, such as sweet cherries (such as Bing and Rainier) and sour cherries (such as Montmorency).
3) Symbol of Love and Beauty:
In many cultures, cherry fruits are a symbol of love, beauty, and femininity. In Japan, the cherry blossom, or sakura, is an iconic symbol of the fleeting nature of life.
4) Cherry Festivals:
Did you know that cherry fruits are celebrated in various festivals around the world such as the National Cherry Blossom Festival in Washington, D.C. and the International Cherry Festival in Michigan, USA. These festivals attract millions of people who come to enjoy cherry-themed activities and delicacies.
5) Pioneers in Space:
Cherry fruits were the only fruit among all the other fruits that were carried into space by astronauts for the first time because they have many health benefits and can stay fresh for a long time without refrigeration.
6) Global Production:
Turkey is the largest producer of cherries in the world, followed by the United States, which is known for cherry production especially in states like Michigan and Washington.
Cherries are not only a tasty and nutritious fruit but also have a rich cultural history and fascinating attributes.
Myths:
There are several myths about cherries that have circulated over the years. Here are some common myths and the truths behind them:
1) Myth: Cherry pits are extremely toxic, and even one pit can be fatal:
Cherry pits do contain amygdalin, a compound that can release cyanide when metabolized. However, accidentally swallowing a whole cherry pit is usually harmless, as the pit is likely to pass through the digestive system intact. It’s only when pits are chewed or crushed that they release cyanide, and it would take a significant amount of crushed pits to cause poisoning.
2) Myth: Maraschino cherries are made from artificial cherries:
Maraschino cherries are made from real cherries, typically light-colored varieties like Royal Ann or Rainier cherries. They undergo a preservation process that includes bleaching, brining, and then soaking in a sugar syrup, often with added coloring and flavoring. While they do undergo significant processing, they start as real cherries.
3) Myth: Only red cherries are healthy:
While red cherries are rich in anthocyanins, the antioxidants that give them their color, other varieties like yellow or black cherries also offer health benefits. All cherries contain vitamins, minerals, and fiber, regardless of their color.
4) Myth: Cherries are only good for desserts:
Cherries are versatile and can be used in a wide variety of dishes, both sweet and savory. They can be added to salads, used in sauces for meats, mixed into grain dishes, or enjoyed as a snack on their own. Their sweet-tart flavor pairs well with many ingredients beyond just desserts.