Calories in cherries and their health benefits

Cherry is a fruit that's sweet, tasty, and nutritious. It can be a colorful addition to many dishes, but since it’s often used in desserts, you might think it’s not a healthy part of your diet.

Cherries can provide many important nutrients for the body like vitamins, minerals, and antioxidants that all offer big health benefits. Plus, they have few caloriesespecially when prepared without added sugars.

This article will cover the calories in cherries, their health benefits, and how to use them in different recipes.

Calories in cherries

Here are the calories and full nutrition for 100 grams of fresh cherries:-

• Carbohydrates

A 100 gram serving of cherries has about 16 grams total of carbohydrates, Most of these carbs come from natural sugars. The same serving of cherries gives around 13 grams of sugar, plus 2 grams of fiber.

Fresh cherries are considered a low glycemic food, with a glycemic index of 55, however, dried sweetened cherries or other types with added sugar have a higher glycemic index.

• fat

Cherries are almost fat-free, with a 100 gram serving providing about 0.2 grams of fat.

• Protein

It's not really a good source of protein either, as 100 grams provides about 1 gram of protein.

• Vitamins and minerals

Cherries can provide decent amounts of vitamins, like vitamin C andfolate, in addition to providing many minerals, like potassium andcalcium andmagnesium andiron.

• calories

A 100-gram serving of fresh cherries provides about 63 calories, with 91% from carbs, 3% from fat, and 6% from protein. Other types like dried or sweetened cherries might have more calories.

Health benefits of cherries

Cherries contain high amounts of Plant nutrients that have positive health effects, so it offers many important health benefits, which can include:-

1. Reducing the risk of cancer

Cherry gets its rich color from anthocyanins. These are strong antioxidants that help the body reduce free radical damage and protect cells from damage that can cause cancer.

Besides that, cherries have good amounts of vitamin C. This vitamin is a strong antioxidant and is linked with lower lung cancer risk in smokers.

Also, the fiber in cherries protects against colon cancer, so including cherries and other fruits in your diet is a good step to lower risks for various cancers.

2. Preventing gout

Studies on fresh and canned cherries showed they are effective in treating joint inflammation and preventing gout, as gout patients were able to normalize uric acid levels.

Also, other studies showed eating fresh cherries or cherry extract was linked to a 35% drop in gout attacks within just two days.

3. Faster muscle recovery

Besides being an antioxidant, cherries also have anti-inflammatory properties. So eating sour cherries after intense workouts can reduce muscle damage. Cherry juice is a great supplement forjoint health.

Studies also proved cherries help ease pain and shorten recovery time.

4. Improving heart health

Just one serving of cherry juice can significantly lower blood pressure both systolic and diastolic within just two hours in older adults.

Also, cherries have anti-inflammatory stuff and a lot of potassium, which are key for heart health. The fiber in them helps lower bad cholesterol .

5. Supporting cognitive functions

Antioxidants in cherries, like flavonoids and anthocyanins, can help protect the brain from damage caused by free radicals. This damage can happen due to aging, environmental problems like smoking, or chronic diseases like diabetes.

So, a diet with bright fruits and veggies, like cherries, may help protect the brain and boost memory over time.

Cherry allergy

Cherry allergy can be linked to an allergy to strawberries andgrapes and some types of allergies Fruits and vegetables Others, and cherry allergy symptoms may include swelling, vomiting, tight chest and throat, trouble breathing, and wheezing.

So, if you think you might be allergic to cherries, you should see a doctor right away for the right diagnosis.

Cherry storage and food safety

Don’t wash cherries until you’re ready to use them. Washing them too early makes them spoil faster. Also, avoid keeping cherries in sunlight or warm places.

You can keep fresh cherries uncovered in the coldest part of the fridge for a few days. Check for signs of spoilage and throw away bad cherries before they spoil the rest.

How to prepare cherries in recipes

You can add cherries to yogurt or cheese for a protein-rich breakfast or a tasty, healthy snack. They also go well in salads or savory dishes to add sweetness, texture, and color.

Cherries are well known for being added to pies, cakes, and other baked goods. You can also enjoy them as jams and juices. Frozen cherries are the easiest way to taste and enjoy them.

Including a variety of fruits in your daily diet makes sure you get enough different nutrients your body needs to stay healthy and balanced. Grapes are definitely one of the most important fruits.

Source of the article:- 1.