Cherries:Nutrition Facts and Health Benefits
Cherries are sweet, sour, and delightful fruit that is loved by everyone! Whether applied as a garnish on a cake or eaten raw, these berries taste heavenly. Loaded with some important nutrients and minerals, scientific evidence has been observed for the health benefits of cherries. (study)
If you’ve been thinking that these cherry fruits are only for sweetening, then it’s time to consider.
Cherries ((Prunus Avium) are stone fruits that small and round in shape. They come in a variety of flavors and colors can vary from yellow to deep blackish-red.
Cherries have many varieties, which are divided into two major categories, one sweet cherry (Prunus avium L.), and the other tart cherry (Prunus cerasus L.).
All varieties are very nutritious and contain many essential fibers, vitamins, minerals, and plant compounds.
Cherries Nutrition Facts
Cherries are packed with very nutrients, One cup (100 grams) of sweet cherries provides:- (study)
| Nutrient | content per 100 grams |
| water | 82.2 g |
| Energy | 63 kcal |
| protein | 1.06 g |
| Fat | 0.2 g |
| Carbohydrate | 16 g |
| Fiber | 2.1 g |
| Sugar | 12.8 g |
| Sugar | 13 mg |
| Iron | 0.36 mg |
| Magnesium | 11 mg |
| Phosphorus | 21 mg |
| Phosphorus | 222 mg |
| Phosphorus | 0.07 mg |
| Copper | 0.06 mg |
| Manganese | 0.07 mg |
| Vitamin C | 7 mg |
| Thiamine | 0.027 mg |
| Riboflavin | 0.33 mg |
| Niacin | 0.154 mg |
| Vitamin B6 | 0.049 mg |
| folate | 4 micrograms |
| Vitamin A, RAE | 3 micrograms |
| beta carotene | 38 micrograms |
| Vitamin A, IU | 64 IU |
| Vitamin E (alpha-tocopherol) | 0.07 mg |
| Vitamin-K | 2.1 micrograms |
| Fatty Acid Total Saturated | 0.038 g |
| Fatty Acid Total Monounsaturated | 0.047 g |
| Fatty Acid Total Polyunsaturated | 0.052 g |
These nutrients, especially cherries fiber, are needed by the body to function optimally, which helps keep your digestive system healthy and promoting bowel regularity.
Furthermore, cheery fruit is a decent source of vitamins A and C that maintaining your immune system and skin healthy.
Moreover, It’s best to enjoy cherries whole and unpeeled, as the skin’s large amounts of very nutrients, benefit health in many ways. However, Be sure to discard the stone, as it’s inedible.
Know more, tart cherries’ health benefits, are cherries good for weight loss, and plus, what are cherries good for everyone?
What are the benefits of eating cherries:
The medicinal properties and nutritional benefits of red cherries are essential for many important physiological processes. However, cherries are not a medical treatment for any disease.
Improve sleep quality
Cherry fruit contains a good amount of flavonoids and carotenoids. It also contains a chemical substance called melatonin which helps in improves sleep quality. (study)
Melatonin, an antioxidant found in sweet and tart cherries, helps you fall asleep comfortably. (study)
Antioxidants and anti-inflammatory properties
A 2018 review demonstrated that the health benefits of sweet and tart cherries have been seen in reducing the problem of inflammation and promote overall health.
Cherries are a rich source of polyphenols and vitamin C which have anti-oxidant and anti-inflammatory properties. These powerful antioxidants slow down the rate of aging and protect against metabolic syndrome, heart disease.
Keep heart healthy
Cherries are helpful in keeping the heart-healthy, as they’re rich in many powerful polyphenol antioxidants including anthocyanins, flavonols, and catechins.
These powerful antioxidants can help keep your heart healthy by protecting against cellular damage and reducing inflammation.
Due to the good amount of potassium, cherries become even more beneficial for the heart and stroke. Because potassium is effective in removing problems related to high blood pressure.
Digestive system healthy
The acid and antioxidant properties of cherry are beneficial in keeping the digestive system healthy.
The antioxidants found in cherries are helpful in keeping the digestive system in order. The flavonoids present in it stimulate the digestive juices and pitta.
Furthermore, cherries are particularly high in fiber, which is important for the problem of constipation. Constipation is a condition related to the digestive tract, in which there is difficulty while passing bowel movements.
At the same time, cherries (50 grams) hold 1.1grams of fiber, it’s easy to eat a few in one sitting.
Cherries for weight loss
Although cherries cannot directly lead to weight loss, they do have properties that may help a person reduce bloating, control their appetite, and metabolic syndrome associated with obesity.
They are an excellent source of fiber. 50g cherries contain 1.1 grams of fiber.
Research shows that Fiber may help people feel full for longer, reduce and stabilize blood sugar levels.
Overall, the benefits of cherries weight loss, control your appetite and increase your feeling of fullness.
How to Use Cherries
Both sweet and tart cherries make for a quick, incredibly delicious snack or an easy addition to many foods. You can add cherries into your versatile diet in a variety of ways, including:
- Cherries can be eaten straight after washing them properly.
- Cherries can be used for toppings on cakes and puddings.
- Plus, related products, such as dried cherries, cherry powder, cherry compote are also used in baked cookies such as chocolate and almond cookies.
- Cherries are used in many mocktails.
- In addition, pitted cherries can be used in a fruit salad.
- Apart from this, many people also like to drink it in the form of juice.
Conclusion
Cherries are delicious fruit packed with vitamins, fiber, and antioxidants, and powerful plant compounds. These important nutritions offer a host of health benefits, including improving sleep, reduce inflammation, heart health, and gut health.
Both sweet and tart cherries are easy to add to sweet and savory recipes, salads, and main meals.
Cherries are healthful and nutritious to eat but the benefits of cherries weight loss, cannot directly lead to weight loss.
