About seventy percent of the cherries produced in the United States come from Washington, Oregon, Idaho, and Utah. There are two main types of cherries: sweet and sour. Sour cherries are lower in calories and higher in vitamin C and beta-carotene than sweet cherries.
Selection
Select firm, red cherries with stems attached. Avoid soft, shriveled, or blemished cherries. Good cherries should be large (one inch or more in diameter), glossy, plump, hard, and dark-colored for their variety. Avoid fruit that is bruised or has cuts on the dark surface.
How to Store
Refrigerate cherries for up to 10 days.
Nutrition Benefits
Fat-free, saturated fat-free, sodium-free, cholesterol-free, good source of vitamin C and potassium.
Health Benefits
Cancer
Sweet cherries have several cancer-preventive components, including fiber, vitamin C, carotenoids, and anthocyanins. The potential role of sweet cherries in cancer prevention lies mostly in the anthocyanin content, especially in cyanidin. Sweet cherries are a good source of cyanidins, which act as antioxidants and may reduce cancer risk.
Cardiovascular Disease
Sweet cherries have been shown to have significant levels of anthocyanins and other pigments in perhaps smaller concentrations that provide synergistic effects thought to be protective of the heart and related vascular tissue.
Sweet cherries have been shown to have significant levels of anthocyanins and other pigments in perhaps smaller concentrations that provide synergistic effects thought to be protective of the heart and related vascular tissue.
Researchers are interested in the role of anthocyanins in reducing insulin resistance and glucose intolerance. The lower glycemic response shown in relation to cherry consumption may result from the glucose-lowering effects of cherry phytochemicals in combination with the fiber content of cherries.
Sweet cherries are considered a good source of dietary potassium, with approximately 260 mg of potassium for every cup of fresh cherries consumed. Adequate potassium intake has been shown to reduce the risk of hypertension and stroke.
Quercetin
Sweet cherries also contain a small amount of quercetin. Quercetin is an antioxidant that may play a beneficial role in reducing the risk of cardiovascular disease, hypertension, and cancer.
Melatonin
Cherries are one plant food source of melatonin. Melatonin is a hormone that plays a role in promoting healthy sleep patterns.
Ease muscle soreness
Researchers believe tart cherries’ antioxidants protect against exercise-induced free radicals, which can lead to painful inflammation.
Gout
Cherries may help reduce the swelling, inflammation, and tenderness associated with gout. Research reveals eating about 2 cups fresh sweet Bing cherries daily lowered uric acid levels by 15%.
Recipes
1. Health, Health Benefits of Cherries
2. Better Homes and Gardens, Healthy Cherry Recipes
3. The Greatest Table: 5 Healthy Cherry Recipes from Around the Web
1. Health, Health Benefits of Cherries
2. Better Homes and Gardens, Healthy Cherry Recipes
3. The Greatest Table: 5 Healthy Cherry Recipes from Around the Web
4. The Cherry on Top: 8 Health Benefits of Cherries. HealthEssential, Cleveland Clinic
Resources
Fruits & Veggies - More Matters, Cherries & Heart Health
