Cherries are a delicious and nutritious fruit that come in two main varieties: sweet and tart. Both types are packed with vitamins, minerals, and antioxidants that offer a variety of health benefits.
Nutrients in Cherries
- Vitamin C: One cup of cherries provides about 14% of the recommended daily value (DV) of vitamin C, which is an important antioxidant that helps boost the immune system and promotes healthy skin.
- Fiber: Cherries are a good source of fiber, which is important for digestive health and helps you feel full. A one-cup serving provides about 3 grams of fiber.
- Potassium: Cherries are a good source of potassium, a mineral that is essential for muscle function, nerve signaling, and blood pressure regulation. One cup of cherries provides about 10% of the DV for potassium.
- Manganese: Cherries are a good source of manganese, a mineral that is important for bone health, enzyme function, and wound healing.
- Other vitamins and minerals: Cherries also contain small amounts of vitamin B6, magnesium, iron, and calcium.
Health Benefits of Cherries
- May improve heart health: The antioxidants and anti-inflammatory compounds in cherries may help protect against heart disease. Studies have shown that cherries can help lower blood pressure and cholesterol levels.
- May aid muscle recovery: Tart cherries have been shown to help reduce muscle soreness and improve recovery after exercise.
- May promote better sleep: Tart cherries are a natural source of melatonin, a hormone that helps regulate sleep. Studies suggest that consuming tart cherry juice before bed can improve sleep quality.
- May reduce inflammation: Cherries contain anthocyanins, a type of antioxidant that has anti-inflammatory properties. This may help reduce pain and inflammation caused by conditions like arthritis.
- May boost immunity: The vitamin C and antioxidants in cherries can help support the immune system and protect against illness.
Here are some tips for incorporating cherries into your diet:
- Enjoy cherries fresh, frozen, dried, or canned.
- Add cherries to salads, yogurt, oatmeal, or smoothies.
- Use cherries in baking, such as pies, cobblers, or muffins.
- Make cherry juice or cherry sauce.
Overall, cherries are a nutritious and delicious fruit that can be enjoyed as part of a healthy diet.