There are basically two types of cherries: sweet and tart. Tart cherries are often used in cooking and baking, while sweets are the type you buy fresh at the store to snack on, says Heller. “Both have been found in studies to have health benefits,” she says. Read on to discover more about this juicy summer staple.
Gout A systematic review of six studies, published in December 2019 in Evidence-Based Complementary and Alternative Medicine,concluded that participants who consumed cherries had fewer gout flare-ups than those who avoided the fruit. Cherries have been found to reduce uric acid levels in the blood, which is a waste by-product of your metabolism linked with gout as well as kidney stones.They can also help decrease inflammation to potentially lessen future attacks. The researchers note that further high-quality studies are needed.Sleep Tart cherries are a source of melatonin, a hormone the body releases in preparation for sleep. A randomized controlled trial published in the European Journal of Clinical Nutritioninvolving 20 adults found that those who consumed a tart cherry juice concentrate for one week saw their melatonin levels rise, and reported more sleep and better sleep quality compared with a placebo group. A more recent randomized controlled trial, published March 2018 in the American Journal of Therapeutics,found that adults older than 50 with insomnia who drank 8 ounces of tart cherry juice twice daily for two weeks slept for an additional 84 minutes relative to the placebo group. Because this study was also small (it involved only eight people), more research is needed.Disease risk A review of 29 studies on humans, published in March 2018 in Nutrients,found that overall evidence is “reasonably strong” to suggest that cherries help reduce oxidative stress and inflammation (two factors that increase the risk for disease), lessen muscle soreness after a tough workout, and help lower blood pressure.
Overall, when considering these benefits, remember: “While there may be evidence that consuming cherries helps with certain health conditions, it is not a cure-all,” says Heller. What’s more, many of these studies use concentrate or cherry powder, which may be given in higher amounts than a person would normally consume in cherry form — and that is not the same as eating fresh cherries, she says. So while cherries can be part of a plant-rich diet that promotes health and well-being, it’s important to keep expectations in check.
RELATED: 21 Tips for Weight Loss That Actually Work If you enjoy cherries regularly, consider purchasing a cherry pitter — the OXO Cherry and Olive Pitter is a well-rated, reasonably priced option ($10.99, Target.com). This tool will make cooking, baking, and snacking with cherries more convenient. Courtney Darsa, RDN, CDCES, a certified diabetes care and education specialist in New York City, recommends combining cherries with nuts for a fiber, protein, and fat combination that’s satiating. What’s more, the vitamin C in the cherries will help your body better absorb the iron in the nuts, she says. If cherries aren’t in season, you can still enjoy sweet cherries by buying them frozen. Pour some into a small bowl and eat them as you would frozen berries. You can also cook frozen cherries down into a no-sugar added sauce to top ice cream, yogurt, pancakes, and even meat (such as chicken or pork). Tart cherries are available dried (stir them into hot oatmeal, sprinkle them over yogurt, or add them to trail mix), as preserves (great for toast), frozen (for use in desserts and baking), or as juice (drink as is, or add a splash to sparkling water for a mocktail). “Keeping a food record and writing down your symptoms when consuming those foods can help you figure out what foods cause you GI distress,” Heller says. If you think that you are sensitive to FODMAP-containing foods, like cherries, your provider may suggest trying an elimination diet. But before doing so, speak to a registered dietitian. They can take you through the process so you can better ID the foods that are bothering you, rather than eliminating foods unnecessarily. Also, as previously noted, cherry stems and pits can pose a choking hazard for adults and children alike. Remove stems and pits before giving cherries to children, and consider buying a cherry pitter if you enjoy cherries regularly.
title: “Cherries 101 Nutrition Benefits Types And More” ShowToc: true date: “2023-01-04” author: “Eula Wiley”
There are basically two types of cherries: sweet and tart. Tart cherries are often used in cooking and baking, while sweets are the type you buy fresh at the store to snack on, says Heller. “Both have been found in studies to have health benefits,” she says. Read on to discover more about this juicy summer staple.
Gout A systematic review of six studies, published in December 2019 in Evidence-Based Complementary and Alternative Medicine,concluded that participants who consumed cherries had fewer gout flare-ups than those who avoided the fruit. Cherries have been found to reduce uric acid levels in the blood, which is a waste by-product of your metabolism linked with gout as well as kidney stones.They can also help decrease inflammation to potentially lessen future attacks. The researchers note that further high-quality studies are needed.Sleep Tart cherries are a source of melatonin, a hormone the body releases in preparation for sleep. A randomized controlled trial published in the European Journal of Clinical Nutritioninvolving 20 adults found that those who consumed a tart cherry juice concentrate for one week saw their melatonin levels rise, and reported more sleep and better sleep quality compared with a placebo group. A more recent randomized controlled trial, published March 2018 in the American Journal of Therapeutics,found that adults older than 50 with insomnia who drank 8 ounces of tart cherry juice twice daily for two weeks slept for an additional 84 minutes relative to the placebo group. Because this study was also small (it involved only eight people), more research is needed.Disease risk A review of 29 studies on humans, published in March 2018 in Nutrients,found that overall evidence is “reasonably strong” to suggest that cherries help reduce oxidative stress and inflammation (two factors that increase the risk for disease), lessen muscle soreness after a tough workout, and help lower blood pressure.
Overall, when considering these benefits, remember: “While there may be evidence that consuming cherries helps with certain health conditions, it is not a cure-all,” says Heller. What’s more, many of these studies use concentrate or cherry powder, which may be given in higher amounts than a person would normally consume in cherry form — and that is not the same as eating fresh cherries, she says. So while cherries can be part of a plant-rich diet that promotes health and well-being, it’s important to keep expectations in check.
RELATED: 21 Tips for Weight Loss That Actually Work If you enjoy cherries regularly, consider purchasing a cherry pitter — the OXO Cherry and Olive Pitter is a well-rated, reasonably priced option ($10.99, Target.com). This tool will make cooking, baking, and snacking with cherries more convenient. Courtney Darsa, RDN, CDCES, a certified diabetes care and education specialist in New York City, recommends combining cherries with nuts for a fiber, protein, and fat combination that’s satiating. What’s more, the vitamin C in the cherries will help your body better absorb the iron in the nuts, she says. If cherries aren’t in season, you can still enjoy sweet cherries by buying them frozen. Pour some into a small bowl and eat them as you would frozen berries. You can also cook frozen cherries down into a no-sugar added sauce to top ice cream, yogurt, pancakes, and even meat (such as chicken or pork). Tart cherries are available dried (stir them into hot oatmeal, sprinkle them over yogurt, or add them to trail mix), as preserves (great for toast), frozen (for use in desserts and baking), or as juice (drink as is, or add a splash to sparkling water for a mocktail). “Keeping a food record and writing down your symptoms when consuming those foods can help you figure out what foods cause you GI distress,” Heller says. If you think that you are sensitive to FODMAP-containing foods, like cherries, your provider may suggest trying an elimination diet. But before doing so, speak to a registered dietitian. They can take you through the process so you can better ID the foods that are bothering you, rather than eliminating foods unnecessarily. Also, as previously noted, cherry stems and pits can pose a choking hazard for adults and children alike. Remove stems and pits before giving cherries to children, and consider buying a cherry pitter if you enjoy cherries regularly.
