Nutritional Value of Cherries

Loaded with vitamins, minerals and other essential nutrients, fleshy cherries have been tantalizing the palates of food lovers for centuries. Their rich ruby color and tangy taste made them a favorite among the Romans, Greeks and Asians. Early settlers brought this wonder fruit to the American soil, and today this fruit is known as 'America's Super Fruit'. Cherry as a fruit caught people's eye, when a Presbyterian missionary, Peter Dougherty planted cherry trees on Old Mission Peninsula, Michigan. Since then cherries flourished, and are now an important feature in the list of healthy fruits. Cherries are highly nutritious and can be consumed in fresh, dried, frozen, or juice form.

What is the Nutritional Value of Cherries?

Studies indicate that as compared to other fruits, cherries are full of infection-fighting antioxidants. Their rich nutritional value makes them an excellent local substitute to many other expensive and exotic berries. Following are a few cherry fruit nutrition facts:

• Anthocyanins: A powerful antioxidant, anthocyanin is found abundantly in cherries. Cherries are the richest source of anthocyanin 1 and 2, that give them their ruby color. These beneficial compounds provide the body with a unique combination of antioxidants that are full of anti-inflammatory properties.

• Fiber: About ten raw sweet cherries will provide the body with 1.4 grams of fiber, that is nearly 10 percent of the recommended daily amount (RDA). A good level of fiber in the body aids in better digestion, by preventing constipation.

• Potassium: Cherries are extremely high on dietary potassium. One can get approximately 222 mg of potassium for every 100 grams of fresh cherries consumed. Adequate potassium reduces the risk of hypertension and stroke, while promoting the heart and kidneys to function properly.

• Melatonin: Cherries are a rich food source of the hormone melatonin. Melatonin promotes healthy circadian rhythm and sleep patterns.

• Essential Vitamins: 100 grams of sweet cherry eaten raw without pits can provide the body with 18 percent of the RDA, i.e. 7 mg of vitamin C. The fruit also contains beta carotene, and other important vitamins like vitamin A, vitamin B6 and vitamin K. These vitamins are essential for collagen formation of blood vessels, blood, muscles, and bones.

• Phytosterols: Phytosterols, also known as plant sterols, occur naturally in cherries. 100 grams contain 12 mg of phytosterols that help to reduce 'bad' cholesterol levels (LDL) and lower the risk of cancer, and stimulate the immune system.

• Boron: 100 grams of raw tart cherries supply the body with approximately 396 µg (micrograms) of boron. It improves bone health and reduces bone inflammation.

• Other Minerals: Although in small quantities, cherries also contain folate (iron), calcium, copper, zinc, manganese, magnesium, and phosphorus. All these minerals play vital roles in boosting the immune system and keeping the body's fitness levels high.

Nutrition Facts (per 100 grams)
Calories	264 kJ	Choline	6.1 mg
Total Carbohydrate	16 g	Potassium	222 mg
Sugars	12.8 g	Phosphorous	21 mg
Dietary Fiber	2.1 g	Calcium	13 mg
Total Fat	0.2 g	Magnesium	11 mg
Protein	1.1 g	Phytosterols	12 mg
Vitamin A	64 IU	Cholesterol	0 mg
Vitamin C	7 mg	Water	82.2 g
Vitamin E	0.1 mg	Pantothenic Acid	0.2 mg

What are the Health Benefits of Cherry Fruit?

Full of vital antioxidants, mineral and vitamins, there are many health benefits of cherries. These can help fight many infections as well as reduce their chances of occurrence. In a recent medical survey conducted by the University of Michigan, it was reported that a healthy consumption of cherries, lowers cholesterol associated heart diseases, diabetes, and inhibits the growth of certain cancers. A cherry enriched diet helps to lower total body weight naturally, without any side effects associated with diets for weight loss. Its hormone anthocyanin helps to reduce gout and arthritis pain.

A diet rich in cherries may not suit people who want to keep a check on their calories, as calories in cherries for 100 g amount to 264 kJ. Nutritional value of cherries help the body to fight many infections, and increase the body's resistance mechanisms. There are many types of cherries like sweet, tangy, and tart that can cater to all taste buds. So, what are you waiting for? Load your meal and snack time with red yummy cherries and stay healthy!