Although cherries do not match the popularity of bananas, apples or strawberries, it is still one of the most sold fruits in the United States, according to information from the International Fresh Produce Association. Of the more than 1,200 cherry varieties available, the most popular are Bing, Rainer, Black, Queen Anne and Montmorency.
“People love cherries for their sweet taste, bright color and aroma,” says Lisa Young, PhD, RDN, author of “Finally Full, Finally Slim,” and assistant professor of nutrition at New York University. Both are delicious and refreshing.
The unique flavor of the fruit also makes them work in a wide variety of sweet and savory dishes including pie, cheesecake, cookies, cobbler and tarts; as well as dips, jams and jellies. Cherries are also often included as an ingredient in ice cream, chocolate candies, yogurt, smoothies and Cherries Jubilees. And dried cherries are often added to trail mix and on top of salads. Fresh cherry sauce is sometimes used to flavor and flavor steak and other red meats.
Are cherries good for you?
No matter how much you enjoy them, cherries offer many health benefits. They contain calcium, iron, magnesium, phosphorus, zinc, thiamin, niacin, vitamin A, vitamin E, and a good portion of protein, according to the United States Department of Agriculture.
Teens point out that they’re high in dietary fiber — about 3 grams in one cup — to help with digestion and say their melatonin can help improve sleep quality. .
“Cherries are also high in polyphenols and vitamin C, both of which provide antioxidant and anti-inflammatory properties,” says Kristen Smith, nutritionist and spokesperson for the Academy of Nutrition and Dietetics. He says these nutrients can reduce oxidative stress and muscle soreness caused by exercise, and protect the human heart from tissue damage. For such reasons, “including foods rich in polyphenols such as cherries in your diet can reduce the risk of heart disease,” he explains.
Cherries are also high in folic acid, a form of folate. Folate is a B vitamin that is important during pregnancy and fetal development and is also helpful in protein metabolism and red blood cell production.
How many calories in cherries?
Another advantage of cherries is that they are considered a low-calorie food, which can help with weight management, especially considering that their high fiber content also helps with feelings of fullness.
One cup of cherries contains only 86 calories, but the fruit is high in natural sugars — about 18 grams per cup, “which can add up to eat it,” says Shelley Rael, a dietitian and nutritionist. Albuquerque New Mexico. Although he says that this natural sugar is not a concern in moderation, he suggests “minimizing the consumption of maraschino cherries as they also contain a lot of sugar.”
Do cherries have problems?
Despite the many health benefits, not everything about cherries is to be happy. Young said that eating too much of them can cause stomach pains such as bloating, diarrhea, cramps, gas, and even vomiting – especially in people with sensitive bowels such as people with celiac disease. or IBS.
This is because cherries contain sugar alcohols such as sorbitol, which have been shown to contribute to gastrointestinal issues in some people.
Young says some people are also allergic to the fruit, either as a primary reaction or as a secondary reaction to a specific allergy to pollen found in the same rose family.
For the rest, Smith says, “cherries are a delicious snack that can pop into your mouth at any time – just make sure you don’t eat a pit!”
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