Cherries, sweet, dark red
Category: Fruits & Fruit Juices Method: Raw
Nutrition Highlights
Serving Size
Calories
71
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 65 (91.9%) |
| Protein | 4.2 (5.9%) |
| Fat | 1.7 (2.5%) |
| Total | 71 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 82 (82.2%) |
| Carbohydrate | 16 (16.2%) |
| Protein | 1.0 (1.0%) |
| Ash | 0.4 (0.4%) |
| Fat | 0.2 (0.2%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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High in antioxidants like anthocyanins which may reduce risk of heart disease and cancer. Anthocyanins in cherries are responsible for their deep red color
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May reduce inflammation in the body and help relieve symptoms of arthritis and gout due to antioxidant and anti-inflammatory compounds
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Rich in vitamin C which is an antioxidant that supports immune function and collagen production
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Contain melatonin which may help promote better sleep and relieve insomnia and jet lag
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Fiber in cherries helps promote digestive health and regularity
Risks
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High in natural sugars, so may cause blood sugar spikes and weight gain if consumed in large quantities
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May cause allergic reactions in individuals with cherry allergy or pollen food allergy syndrome
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Contains compounds that may interfere with some medications by altering their metabolism
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May cause gastrointestinal issues like diarrhea or upset stomach if consumed in large amounts due to sorbitol content
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Contains compounds that may have mild laxative effects if consumed in excess
Additional Information
Cherries, sweet, dark red, raw, are not only a delicious treat but also offer several nutritional benefits. These small, vibrant fruits are packed with essential vitamins, minerals, and antioxidants that contribute to overall health and well-being. However, it is important to be aware of potential risks associated with their consumption.
Nutritional Benefits:
1. Antioxidant Powerhouse: Dark red cherries are rich in antioxidants, particularly anthocyanins, which give them their deep color. These antioxidants help protect the body against damage caused by harmful free radicals, reducing the risk of chronic diseases like heart disease, cancer, and neurodegenerative disorders.
2. Anti-inflammatory Properties: Cherries contain compounds that possess anti-inflammatory properties, such as anthocyanins and flavonoids. Regular consumption of cherries may help reduce inflammation in the body, alleviating symptoms of conditions like arthritis and gout.
3. Vitamins and Minerals: Cherries are a good source of vitamins and minerals, including vitamin C, potassium, and manganese. Vitamin C is essential for immune function, collagen synthesis, and wound healing. Potassium is crucial for maintaining healthy blood pressure levels and proper nerve and muscle function. Manganese is involved in bone health and metabolism.
4. Fiber-Rich: Cherries are relatively high in dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels. Including fiber-rich foods like cherries in your diet can support digestive health and prevent constipation.
5. Sleep Aid: Cherries are a natural source of melatonin, a hormone that regulates sleep-wake cycles. Consuming cherries or tart cherry juice may help improve sleep quality and duration, making them a great option for individuals struggling with insomnia or sleep disturbances.
Risks:
1. Allergies: While rare, some individuals may experience allergic reactions to cherries. Symptoms can range from mild to severe and may include itching, swelling, hives, or difficulty breathing. If you have known allergies, it is advisable to consult an allergist before consuming cherries.
2. Oxalate Content: Cherries contain oxalates, naturally occurring substances that can contribute to the formation of kidney stones in susceptible individuals. If you have a history of kidney stones or are at risk, it is recommended to moderate your cherry intake and consult with a healthcare professional.
3. Pesticide Residues: Like many fruits, cherries may contain pesticide residues unless they are organically grown. To minimize exposure to pesticides, consider purchasing organic cherries or wash conventionally grown cherries thoroughly before consumption.
In conclusion, sweet, dark red, raw cherries offer a range of nutritional benefits due to their antioxidant content, anti-inflammatory properties, vitamins, minerals, and fiber. They can support heart health, reduce inflammation, aid digestion, and potentially improve sleep quality. However, individuals with allergies, a history of kidney stones, or concerns about pesticide residues should exercise caution and seek guidance from healthcare professionals. Enjoy cherries as a flavorful and nutritious addition to a balanced diet, but always consider individual circumstances and preferences when making dietary choices.