Cherries are simply delicious and are a must-have in the summer! These red fruits are not only packed with vitamins and nutrients but are also incredibly low in calories. So, is there a reason to eat cherries every day? Experts have delved into the effects of consuming cherries on the body. Just how healthy are cherries, really?
All You Need to Know About Eating Cherries Every Day
Difference Between Sour and Sweet Cherries
First of all, not all cherries are created equal – this popular stone fruit is divided into sweet and sour varieties.
- Sweet Cherries: You can pick these directly from the tree in June and July and enjoy them fresh. If you don’t have a cherry tree in your garden, opt for local cherries from your farmers’ market or supermarket.
- Sour Cherries: These are too tart to be eaten raw and are typically harvested from July to August. They are mostly processed into juice, jam, or preserved products.
The health benefits of cherries come primarily from their vitamins and nutrients. There is little difference between sweet and sour cherries nutritionally.
Nutrients Found in Cherries
100 grams of sweet cherries contain about 65 calories, while sour cherries have slightly fewer at around 55 calories. Cherries also contain very little fat and protein, made up mainly of water and 10 to 13 percent carbohydrates. In 100 grams, you can find:
- 214 milligrams of potassium
- 15 to 20 milligrams of calcium
- 8 to 11 milligrams of magnesium
- 1.285 milligrams of iron
- 400 micrograms of beta-carotene (Vitamin A)
- 74.7 micrograms of folic acid
- 12 milligrams of Vitamin C
- Secondary plant substances like flavonoids and anthocyanins
The Effects of Eating Cherries Daily
Regularly consuming cherries can provide a range of health benefits but also comes with some risks that you should consider.
Benefits of Eating Cherries Daily
- Reduced Inflammation: Anthocyanins have potent antioxidant properties and can help reduce inflammation. Studies have shown that regularly consuming sour cherries may lower the risk of inflammatory diseases.
- Lower Risk of Cancer and Cardiovascular Issues: This is due to flavonoids and phenolic acids, which also have antioxidant and anti-inflammatory effects.
- Faster Recovery: Muscle soreness and strength loss from training may subside quicker with cherry consumption.
- Improved Skin Appearance: Anthocyanins may help prevent premature skin aging, blemishes, and cellulite.
- Relief from Headaches: A study from the University of Michigan suggests that 20 cherries may be as effective as a 500 mg aspirin tablet for headache relief.
- Assistance in Sleeping: Cherries contain melatonin, a hormone that promotes sleep. Though the amount in cherries is small, they can help increase melatonin levels in the body, potentially leading to better sleep.
While most studies focus on high concentrations for measurable effects, it’s clear that a balanced diet rich in antioxidants can protect the body from oxidative stress, reduce the risk of chronic diseases, and strengthen the immune system.
Drawbacks of Eating Cherries Daily
Store-bought cherries may potentially carry pesticide or fertilizer residues. Overconsumption can lead to stomach aches and digestive issues. Like anything, moderation is key.
The saying “the dose makes the poison” rings true here as well. A few fresh cherries a day can markedly improve your health, while too many might unnecessarily spike your blood sugar levels.
Canned Cherries
Canned sour cherries retain many vitamins, minerals, and antioxidants, but often have added sugar for preservation. Be mindful of the elevated sugar and calorie content when consuming them.
How Many Cherries Should You Eat Per Day?
The German Society for Nutrition recommends eating five portions of fruits and vegetables daily. Given that fruits are high in sugar, it’s advisable to consume more vegetables. One portion equals about a handful of fruit or veggies. A handful of fresh cherries weighs approximately 120 to 150 grams, translating to around 10 to 15 cherries depending on their size.
Important: Cherries do not ripen after harvesting and have a short shelf life. Aim to consume them within two to three days, storing them in the fridge with their stems intact.
