A few words about cherries
Cherries are the fruit of the cherry tree and are considered one of the favourite fruits of summer as they are consumed mainly from the beginning of May to the beginning of August.
The cherry tree is a plant belonging to the genus Prunus, in the family Rosaceae. Although there are several species of cherries, two of the most popular varieties are the wild cherry or sweet cherry(Prunus avium L.) and the sour cherry or sour cherry(Prunus cerasus L.).(1)
In Greece, several varieties of cherry are cultivated in Pieria, Edessa, Rodopi, Grevena and other parts of northern Greece. The best known varieties are the cherry of Roupkovo, the stone cherry and the cherry of Vodenes.
Nutritional Value
Besides being delicious, cherries are a fruit rich in nutrients.
In particular, cherries, although low in calories, at just 53 calories per serving, are an important source of fibre, vitamin C and potassium.(2)
In addition, cherries are considered an important source of antioxidants and anti-inflammatory substances as they contain significant amounts of various polyphenols and carotenoids such as beta-carotene, lutein and zeaxanthin, which are known for their antioxidant activity.
Finally, cherries contain small amounts of iron, calcium, magnesium and phosphorus.
Nutrition Label
- Calories 52,9 kcal 3,2%
- Fat 0,2g 0,3%
- Saturated Fat 0,03g 0%
- Carbohydrates 13,4g 5,8%
- Dietary Fiber 1,8g 7,5%
- Sugars 10,8g 14,2%
- Protein 0,9g 2,1%
- Sodium 0g 0%
Nutrition Table
| Nutritional value | per 100 g1 | per serving:(12 large cherries, 84 g)1 | HSI per serving2 |
| Energy and Basic Components | |||
| Calories (kcal) | 63,0 | 52,9 | 3,2 % |
| Fat (g) | 0,2 | 0,2 | 0,3 % |
| Saturated fat (g) | 0,04 | 0,03 | – |
| Monounsaturated fat (g) | 0,05 | 0,04 | – |
| Polyunsaturated fat (g) | 0,05 | 0,04 | – |
| Carbohydrates (g) | 16,0 | 13,4 | 5,8 % |
| Vegetable fibre (g) | 2,1 | 1,8 | 7,5 % |
| Sugars (g) | 12,8 | 10,8 | 14,2 % |
| Protein (g) | 1,0 | 0,9 | 2,1 % |
| Sodium (mg) | 0,0 | 0,0 | 0,0 % |
| Vitamins and Trace Elements | |||
| Vitamin A (μg RAE) | 3,0 | 2,5 | 0,3 % |
| Vitamin C (mg) | 7,0 | 5,9 | 7,8 % |
| Iron (mg) | 0,4 | 0,3 | 2,0 % |
| Vitamin E (mg) | 0,1 | 0,1 | 0,5 % |
| Vitamin K (mg) | 2,1 | 1,8 | 1,8 % |
| Thiamine (mg) | 0,03 | 0,02 | 2,3 % |
| Riboflavin (mg) | 0,03 | 0,03 | 2,5 % |
| Vitamin B6 (mg) | 0,05 | 0,04 | 2,9 % |
| Phosphorus (mg) | 21,0 | 17,6 | 1,7 % |
| Magnesium (mg) | 11,0 | 9,2 | 2,6 % |
| Copper (mg) | 0,06 | 0,05 | 6,7 % |
| Potassium (mg) | 222,0 | 186,5 | 4,7 % |
| Additional Ingredients3 | |||
| Carotenoids | |||
| beta-carotene (μg) | 38,0 | 31,9 | – |
| lutein and zeaxanthin (μg) | 85,0 | 71,4 | – |
| Anthocyanins | |||
| Cyanidin (mg) | 30,2 | 25,4 | – |
| Peonidine (mg) | 1,5 | 1,3 | – |
| Flavon-3-ols | |||
| Epicatechin (mg) | 5,0 | 4,2 | – |
| Catechin (mg) | 4,4 | 3,7 | – |
| Flavonols | |||
| Quercetin (mg) | 2,3 | 1,9 | – |
1 The values are based on the nutritional database of the US Department of Agriculture (USDA).(4)
2 The Recommended Daily Allowance (% RDA) shows you how much each nutrient in a portion of food contributes to your total daily intake. The calculation is based on the US Food and Drug Administration (FDA) Daily Values, based on 2000 kcal per day for an average healthy adult. Depending on each individual’s energy needs, the %RDI may be lower or higher. Generally, if the %RDI for a specific nutrient is less than or equal to 5%, the food is considered to be low in content for that particular nutrient. Correspondingly, if the %RDI for a specific nutrient is greater than or equal to 20%, the food is considered to be high in content for that particular nutrient.
3 Components presented in addition to the basic nutrients as of special interest for this particular food.
Health Benefits
Cherries belong to the group of fruits that have been associated with significant health benefits.
In fact, thanks to the nutrients they contain, there is evidence of unique beneficial effects attributed to their consumption.
Diet
Cherries are an ideal choice of fruit if you are on a diet for weight loss and weight loss, as just one serving contains about 53 calories.
In fact, because of their sweet taste you can cover the need you have for a sweet.
However, in the case of ready-made juice, special care should be taken as it may contain a lot of added sugar and calories.
Antioxidant action
Cherries given their high concentration of antioxidant elements such as vitamin C, polyphenols, carotenoids, vitamin C can contribute to the treatment of oxidative stress.
Oxidative stress is characterized by increased production of Reactive Oxygen Species and has been associated with many diseases such as diabetes, atherosclerosis, cardiovascular diseases, cancer, arthritis, Alzheimer’s disease, osteoporosis, etc.
There is evidence that eating cherries helps to reduce oxidative stress markers and increase the body’s antioxidant capacity .(4)
Beneficial effects on ascites-induced muscle damage
Exercise-induced muscle damage, also known as delayed onset muscle soreness (DOMS), refers to the feeling of muscle pain and stiffness (“muscle soreness”) that occurs 1-2 days after unusual exercise in untrained individuals or in athletes following exhaustive training.
It is usually one of the main factors that negatively affects athletic performance.(5)
Clinical studies have shown that tart cherry juice reduced the feeling of muscle pain and tenderness after exercise and prevented the decrease in muscle strength that occurs after exhaustive training.
These effects are mainly attributed to the increased concentration of anthocyanins and other polyphenols in cherries, known for their antioxidant and anti-inflammatory effects.(6)
Treating gout symptoms
Gout is a chronic inflammatory arthropathy caused by our body’s inability to regulate the levels of uric acid production or elimination.(7)
Eating cherries appears to reduce blood uric acid levels in healthy people, suggesting a potentially beneficial role in the management of this disease.
Indeed, a study involving 633 gout patients showed that eating fresh cherries or juice reduced by 35% the risk of developing symptoms of the disease, including pain, swelling and reduced mobility in the affected joints.
Therefore, eating cherries can reduce the frequency of disease flare-ups, making patients’ daily lives easier.(8)
Diabetes prevention and management
Anthocyanins found in cherries appear to help reduce insulin resistance and improve glycemic control. Because of their antioxidant activity, they appear to be able to prevent the destruction of beta-pancreatic cells by oxidative stress, which is associated with the development of diabetes.(9)
Also, cherries, in addition to their antioxidant properties, have a low glycemic index. In foods with a low glycemic index, the blood glucose level rises more slowly, thus avoiding a sudden increase in blood glucose.
These foods should ‘star’ in the diet of those diagnosed with diabetes as they can contribute to better management of blood sugar levels.(10)
Improving sleep quality
Cherries are one of the few dietary sources of melatonin, the hormone that regulates the sleep-wake cycle.
For example, a two-week study of elderly insomniacs found that drinking cherry juice before bedtime increased sleep duration by 84 minutes.(11)
Another two-week study of elderly insomniacs found that drinking cherry juice before bedtime increased sleep duration by 84 minutes.(12)
It should be noted, however, that these studies used products with concentrated juice, so it is not clear whether fresh fruit would have the same effect.
That’s why more studies are needed to help scientists better understand how eating cherries can benefit sleep.
Cherries in our diet
As we saw above, cherries are a low-calorie fruit, just 53 per serving, so they can easily be incorporated into a weight loss program.
Also, apart from being a delicious and fresh choice, they can also be an easy snack solution since they require nothing more than a good wash.
We can include cherries in our diet in many ways. The following are indicative:
-
- As a snack. The most common way to include cherries in your diet is by eating them as a snack between meals. They are generally eaten as a fresh fruit where they can be combined with other fruits to create a rich and refreshing fruit salad. They can also be eaten in their dried form – without added sugar – where they can be combined with a nut (walnuts, almonds, etc.) to make a very good and balanced choice for a snack between meals.
- As a juice. You can make natural cherry juice at home by mixing 1 cup of pitted cherries with ¼ cup of water and blending them well in a blender. Generally, we should not forget that consuming the whole fruit is recommended, rather than its juice, because some vitamins are lost during processing, while the whole fruit provides more vitamins and dietary fiber, which help control appetite and promote good intestinal function. Caution should be exercised with commercial processed juices with added sugar, which should be treated like other sugary drinks/sodas, which would be better for our body not to consume regularly.
- Preparation of sweet recipes such as tarts, pies (cherry pie), compotes. Black Forest cake is a classic sweet preparation made from a combination of cherries and chocolate.
- Add to yoghurt, porridge or smoothie.
- Preparation of jam and spoon sweets.
- Preparation of sauce which can be added either to your salads or accompany your main course such as meat. They pair well with game, especially duck meat.
Points of caution in the consumption of cherry
Regarding the consumption of cherries, you should pay special attention when selecting them.
You should look for cherries that are brightly coloured, bright and firm looking, i.e. they should not be scratched, deformed or shrivelled and their stems should not have been removed.
After purchase, fresh cherries are kept only for a few days in the refrigerator, unwashed.
Before consuming them, you should wash them with plenty of running water.
Also, because cherries are a good source of fibre, excessive consumption, if added to an already fibre-rich diet, may cause gastrointestinal problems such as flatulence and abdominal pain.
Bibliography
- Ferretti G, Bacchetti T, Belleggia A, Neri D. Cherry antioxidants: from farm to table. molecules. 2010;15:6993-7005. doi: 10.3390/molecules15106993. doi: 10.3390/molecules15106993.
- McCune L.M, Kubota C, Stendell-Hollis N.R, Thomson C.A. Cherries and health: a review. Crit. Rev. Food Sci. Nutr. 2011;51:1-12. doi: 10.1080/10408390903001719.
- Cherries, raw USDA, Food-Data Central. 2020. Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102660/nutrients
- Garrido M., Espino J., Gonzalez-Gomej D., Lozano M., Cubero J., Toribio-Delgado A.F., Maynar-Marino J.I., Terron M.P., Munoz J.L., Pariente J.A., et al. A Nutraceutical Product Based on Jerte Valley Cherries Improves Sleep and Augments the Antioxidant Status in Humans. e-SPEN Eur. e-J. Clin. Nutr. Metab. 2009;4:e321-e323. doi: 10.1016/j.eclnm.2009.09.003
- Hotfiel T, Jürgen Freiwald J, Hoppe MW, Lutter C, Forst R, Grim C, Bloch W, Moritz Hüttel M, Heiss R. Advances in Delayed-Onset Muscle Soreness (DOMS): Part I: Pathogenesis and Diagnostics Sportverletz Sportschaden. 2018 Dec;32(4):243-250. doi: 10.1055/a-0753-1884.
- Bowtell J.L, Sumners D.P, Dyer A, Fox P, Mileva K.N. Montmorency cherry juice reduces muscle damage caused by intense strength exercise.Med Sci. Sports Exerc. 2011;43:1544-1551. doi: 10.1249/MSS.0b013e31820e5ad
- Nuki G, Simkin PA. a concise history of gout and hyperuricemia and their treatment. arthritis Res Ther. 2006;8 Suppl 1:S1.
- Zhang Y., Neogi T., Chen C., Chaisson C., Hunter D.J., Choi H.K. Cherry consumption and decreased risk of recurrent gout attacks. arthritis rheum. 2012;64:4004-4011. doi: 10.1002/art.34677.
- Gonçalves AC, Bento C, Silva BM, Silva LR. Sweet cherries from Fundão possess antidiabetic potential and protect human erythrocytes against oxidative damage Food Research International, 95 (2017), pp. 91-100, 10.1016/j.foodres.2017.02.023
- Zafar MI, Mills KE Zheng J, Regmi A, Hu SO, Gou L, Chen LL. Low-glycemic index diets as an intervention for diabetes: a systematic review and meta-analysis. Am J Clin Nutr. 2019 Oct 1;110(4):891-902. doi: 10.1093/ajcn/nqz149.
- Howatson G, BellP, TallentJ, MiddletonB, McHughM, EllisJ Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr 2012 Dec;51(8):909-16. doi: 10.1007/s00394-011-0263-7. Epub 2011 Oct 30.
- PigeonWR, CarrM, GormanC, Perlis ML. Effects of a Tart Cherry Juice Beverage on the Sleep of Older Adults with Insomnia: A Pilot Study. J Med Food. 2010 Jun; 13(3): 579-583. doi: 10.1089/jmf.2009.0096
