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Big things come in small packages. Just take a look at cherries.

Considered some of the world’s most popular fruits, cherries were once endemic to Western Asia, although they are now cultivated in other regions, mostly in Europe and Asia.

As noted by experts, there are two main species of cherries, namely, sweet cherry (Prunus avium) and tart or sour cherry (Prunus cerasus). Each of these two species have hundreds of different varieties and cultivars.

Sweet cherries are usually eaten fresh, while tart cherries are used more for cooking and canning.

Cherries are known for their health-supporting properties, which are commonly attributed to their nutrient-dense nature.

Some of the most nutritious fruits known to man, cherries are a good source of dietary fiber, as well as essential vitamins and minerals, such as potassium, calcium, vitamin A and folic acid.

Cherries are so nutrient-dense that just one cup or 154 grams (g) of sweet, raw, pitted cherries provides the following:

• 2 g Protein
• 25 g Carbohydrates
• 3 g Dietary fiber
• Vitamin C: 18 percent of the Daily Value (DV)
• Potassium: 10 percent of the DV
• Copper: 5 percent of the DV
• Manganese: 5 percent of the DV

Experts, however, are starting to point to the high amounts of phytochemicals called polyphenols present in cherries as the main reason behind their potency.

What are polyphenols?

Polyphenols are a large class of plant chemicals that can help stave off cellular damage by neutralizing free radicals. This means that the consumption of cherries can be linked to several important health benefits, such as:

Protection from the effects of oxidative stress

Cherries are known for their high antioxidant content. This means that just like other antioxidant-rich foods, cherries can effectively help combat oxidative stress, which has been linked to premature aging and chronic diseases, such as heart disease, diabetes, dementia and certain cancers.

Reduced inflammation

Cherries, as mentioned earlier, contain high levels of polyphenols. Among these, anthocyanins and cyanidin are noted for having potent anti-inflammatory effects.

According to studies, these antioxidants could be beneficial to people who are suffering from inflammatory conditions like arthritis. In fact, a review noted that eating cherries effectively reduced inflammation in 11 out of 16 studies.

Healthy blood pressure

According to researchers from the University of Miami, cherries contain substantial amounts of potassium, a mineral that helps with the maintenance of heartbeat. Potassium is also important for the removal of excess sodium from your body, which helps with blood pressure regulation.

As noted by experts from the American College of Cardiology, this explains why high potassium intake is linked to a reduced risk of heart disease and stroke.

Cherries are also rich in powerful antioxidants, such as anthocyanins, flavonols and catechins, all of which are known to help keep the heart in optimal condition.

Enhanced muscle recovery

If you’re an athlete or a fitness enthusiast, regularly consuming tart cherry juice may help reduce the soreness you feel after a long day at the gym.

In a 2016 study, Brazilian researchers found that tart cherry’s anti-inflammatory and antioxidant compounds can help lessen the soreness that results from exercise-induced muscle damage.

Improved sleep quality

Want to get a good night’s sleep? Drink a cup of tart cherry juice!

Tart cherries contain high amounts of key phytonutrients that promote good-quality sleep. This includes melatonin, which is involved in the regulation of our sleep cycles.

According to a study published in the European Journal of Nutrition, tart cherry juice is beneficial in improving sleep in terms of quality and duration and may help those who suffer from disturbed sleep.

Another study, meanwhile, suggests that cherry juice may be beneficial to older adults with insomnia and other sleep-related disorders.

Reduced gout symptoms

Cherries may help reduce the symptoms of arthritis and gout. Gout is a condition caused by the buildup of excess uric acid, which can lead to extreme swelling, inflammation and pain in the joints.

According to a study by American and Australian researchers, consuming cherries and cherry juice can help lower the risk of gout attacks. This is confirmed by another study that shows that cherry juice, when consumed over a period of at least four months, can help reduce the occurrence of acute gout attacks. This beneficial effect can be attributed to the ability of cherries to decrease uric acid levels in the blood.

The National Health Service (NHS) in the U.K. points out, however, that these results have not yet been replicated in a large-scale study that involves participants with gout. The NHS says that more research needs to be carried out in order to confirm the effectiveness of cherries against the potentially debilitating condition.

How to pick the perfect cherries:

Cherries are notorious for their short season, which, in the United States, is usually between the months of April and June for sweet cherries, and between July and August for the sour varieties. This short window means that demand for the fruit is consistently high, hence its hefty price tag.

If you ever chance upon a good deal on fresh cherries, here are some things to consider:

• When selecting cherries, make sure to get the ones that still have their stems, as these are good indicators of a cherry’s freshness. Remember: green, firm ones are good; if they show signs of wilting, they’re on their way to being bad.
• Check the skin. A ripe cherry should look shiny and feel firm and plump. Wrinkly and excessively bruised fruits, however, are a no-go.
• Smell the cherries. As with all stone fruits, scent is a good indicator of how ripe a cherry is. The more aromatic the fruit, the riper it is.

Once you’ve secured a bag (or two!) of these superfruits, you should store them properly in order to prolong their freshness and nutrient content:

• Keep cherries in your refrigerator if you want to keep them fresh. Just make sure they’re unwashed and that they remain dry. If you have enough room, store them in layers, with paper towels between each layer. Cherries will keep well for a week when stored in this manner.
• If you want to preserve their freshness for a long time, it’s best to freeze them: Just rinse the cherries, pat them dry and put them in airtight plastic bags.

Aside from eating them on their own, how can I incorporate cherries into my diet?

Packed and overflowing with flavor, both sweet and tart cherries lend themselves well to a wide variety of dishes.

If you’re craving for a quick and healthy snack, just mix together dried organic cherries with some cacao nibs, some unsweetened coconut flakes and a handful of raw, organic almonds to make a tasty trail mix.

If you find yourself in the mood for a warm slice of cake but feel like you could do with a little less sugar, try incorporating sweet cherries into your batter to give it a hint of natural sweetness.

Tart cherries, on the other hand, can be used in savory dishes like stews or pureed and used as a marinade for meats and fish.

Here’s a quick recipe that you can try:

Yogurt parfait with cherry compote recipe

Yogurt parfaits are perfect for those days when all you want is a simple, healthy breakfast that’s easy to prepare — just like this recipe from Jessica Gavin.

Ingredients:

For the compote:

• 2 cups organic cherries, cut in half and pitted
• Zest of 1 organic orange
• 2 tablespoons organic orange juice
• Raw honey, agave nectar or maple syrup (optional)

For the parfait:

• 1 cup Greek yogurt or vegan substitute
• 1/2 cup organic granola

Preparation:

1. In a small saucepan, put the cherries, orange zest and juice. Heat the mixture over medium-heat until bubbling then reduce to medium-low heat.
2. Let the mixture simmer for about eight to 10 minutes, lightly mashing the fruit and occasionally stirring until the cherries are tender and the compote is slightly concentrated.
3. Taste the compote and check its sweetness. Add natural sweeteners as needed.
4. Once the mixture is fully cooked, turn off the stove and let the mixture cool before transferring to an airtight container.
5. To assemble, layer 1/4 cup of yogurt in a medium-sized cup or jar, then add 1/4 cup cherry compote, followed by two tablespoons of granola. Repeat until all ingredients have been used.
6. Enjoy!

Note: The cherry compote will keep for three days when stored in a refrigerator.

Rich in health-supporting vitamins, antioxidants and essential minerals, cherries are some of the best functional foods you should be adding to your diet right now.

Sources:

BBCGoodFood.com

FDC.NAL.USDA.gov

MDPI.com 1

VeryWellHealth.com

MDPI.com 2

SeminarsInNephrology.org

Journals.SagePub.com

NutricionHospitalaria.com ^[PDF]

Link.Springer.com

LiebertPub.com

OnlineLibrary.Wiley.com 1

OnlineLibrary.Wiley.com 2

ScienceDirect.com

NHS.uk

JessicaGavin.com