Nutritional Information for Cherries
Cherries are rich in antioxidants called anthocyanins, which gives them their dark red color. They are particularly nutrient-dense and contain other antioxidants like quercetin and vitamin C. Frozen cherries may have a little less antioxidant power compared to fresh; however, they are still a good choice, as the best way to eat cherries is the way they’ll most likely be consumed! Cherries have a low glycemic index, like berries do, making them a great choice for those with high blood sugar.
Benefits of Cherries
Cancer Prevention Benefits
Cherries have the potential to help prevent cancer, heart disease, diabetes and other inflammatory diseases. Well-designed studies looking at men who eat cherries and their risk of prostate cancer are needed to further substantiate any health benefits.
Men's Health Benefits
Over-the-counter medicines like Advil help reduce pain and inflammation in the body, but they may also damage the stomach’s lining. Luckily, foods often act like drugs without the side effects. Cherries have been shown to give a whopping anti-flammatory response utilizing the same pathways as pain relievers (non steroidal anti inflammatory drugs). Cherries have also been found to help with insomnia and gout.
Ways to Use Cherries
- Enjoy on their own.
- Add pitted cherries to a smoothie.
- Toss pitted cherries or dried cherries in to salads.
- Use dried cherries in homemade trail mix.
- Blend frozen cherries with banana for a frozen cherry ice cream treat.
Resources for Cherries
American Institute for Cancer Research: www.aicr.org
“Foods that Fight Cancer” from AICR: Cherries
Nutrition Facts: www.NutritionFacts.org
Physicians Committee: www.pcrm.org
USDA Nutrient Database: Cherries
- Seeram N, Momin R, Nair M, Bourquin L. Cyclooxygenase inhibitory and antioxidant cyanidin glycosides in cherries and berries. Phytomedicine 2001;8(5):362-69.
- Martin K, Wooden A. Tart cherry juice induces differential dose-dependent effects on apoptosis, but not cellular proliferation, in MCF-7 human breast cancer cells. J Med Food. 2012;15(11):945-54.
- McCune LM, Kubota C, Stendell-Hollis NR, Thomson CA. Cherries and health: a review. Crit Rev Food Sci Nutr. 2011;51(1):1-12.
- Kris-Etherton P, Hecker K, Bonanome A, et, al. Bioactive compounds in foods: their role in the prevention of cardiovascular disease and cancer. Am J Med. 2002;113(Suppl 9B):71S-88S.