Cherries are a much-loved fruit. They come in different varieties, with some being sweet and some being tart, even to the point of being considered sour. These fruits contain a variety of health benefits, including being rich in antioxidants. In this article, we will be talking about the nutrition fact about cherries.
Cherries come in a variety of shades, ranging from yellow to a deep, dark red. Regardless of the type, these stone fruits — so named for the pit they contain — contain high amounts of fiber and other nutrients, such as vitamin C and manganese. Pick a few off a tree next time you encounter one or pick up a bag at the grocery store and enjoy this healthy and indulgent treat.
Nutrients in One Cup of Cherries
A single cup of sweet, pitted cherries has the following nutrients:
- 97 calories
- 25 grams of carbohydrates
- 3 grams of fiber
- 2 grams of protein
- 18% of daily vitamin C
- 10% of daily potassium
Nutrition Facts about Cherries
1. Cherries are nutrient dense.
Cherries contain a lot of fiber, roughly 10% in one cup of the recommended amount of fiber you should consume each day. Fiber fuels the healthy bacteria in your gut, which helps decrease inflammatory and promote good gut integrity. Fiber also promotes bowel regularity, decreasing signs of constipation and other diseases like inflammatory bowel disease.
Cherries also contain high amounts of vitamin C. This vitamin has important immune functions, and it also helps promote good skin health. At the same time, cherries contain potassium, which is needed for a number of functions, from nerve function and blood pressure regulation to muscle contraction. Cherries also provide other vitamins and minerals, including magnesium, B vitamins, and vitamin K.
2. Cherries contain antioxidants that may boost your health.
Cherries all contain antioxidants and anti-inflammatory components, although the type and amounts vary depending on what kind of cherry you’re talking about. Antioxidants such as those found in cherries can decrease oxidative stress, which has been linked to different diseases, as well as premature aging. Eating cherries alone has been linked in studies to decreased inflammation.
Cherries also contain a number of polyphenols, which is a group of plant chemicals that reduce inflammation and fight cellular damage. These can also promote good overall health and protect against diseases like heart disease and mental decline. This is a great nutrition fact on cherries!
Cherries also contain caroteinoids, which have antioxidant properties. These include compounds like beta-carotene and vitamin C.
3. Cherries help with exercise-related inflammation.
The compounds in cherries, especially those found in tart cherries, are effective in helping to decrease the muscle pain and inflammation that can occur with exercising. Although tart cherries appear to be better, sweet cherries may also have some benefits.
Tart cherry juice is especially proven to help with muscle recovery and decreased pain after exercising and has been studied with sprinters. It also helps to prevent the loss of strength in elite athletes, although non-athletes may also benefit from the juice. Endurance runners that consumed powdered tart cherries even ran faster than those in a placebo group. Most of the research into these compounds has been done on powdered cherries or cherry juice rather than fresh cherries.
4. Cherries can also help your heart.
Like many other fruits, consuming cherries is linked to a reduced risk of heart disease. Cherries are especially beneficial for heart health because they are rich in nutrients such as potassium and polyphenols. Potassium is necessary for helping your body regulate blood pressure as well as contracting muscles, and the heart is a large muscle. It helps your body keep a regular heartbeat and can even remove excess sodium from the body. For those with heart problems, the fact that cherries can help your heart is a great nutrition fact on cherries!
The polyphenol antioxidants come in a variety of forms and include flavonols and anthocyanins. These protect against cellular damage, which in turn protects the heart, and they can also reduce inflammation. In a study over 5 years, people with increased consumption of these compounds had significantly reduced incidences of heart disease.
5. Eating cherries can help you sleep better.
Drinking tart cherry juice or eating cherries has been linked to improved sleep quality. The cause is not completely known, although it is likely linked to the high concentration of plant compounds. They also contain melatonin as one compound, which can help your body regulate its circadian rhythms and sleep-wake cycle.
Studies of people who consumed tart cherry juice for several days had better sleep quality and duration than those consuming a placebo. Those with insomnia also had improved sleep times. Both studies were done with concentrated products, which is important to keep in mind as fresh cherries may not produce the same effects.
Cherries are a great fruit that has many health benefits. In addition to reducing the risk of heart disease, these small fruits, and their associated juices have been linked to better sleep and decreased inflammation. It’s enough to make you consider drinking a glass of tart cherry juice before your workout or bed.
I hope that this article on nutrition fact about cherries was helpful. If you are interested, visit the health facts page!
