Nutritional Value of Cherries

Loveleena Rajeev Dec 11, 2018
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Red luscious cherries add a whole new meaning to nutrition and health benefits in a really yummy way! Here is detailed information on nutritional value of cherries.
Loaded with vitamins, minerals and other essential nutrients, cherries have been tantalizing the palates of food lovers for centuries. Cherries are highly nutritious and can be consumed in fresh, dried, frozen, or juice form.
The rich ruby color and tangy taste of cherries made them a favorite among the Romans, Greeks and Asians. Early settlers brought this wonder fruit to the American soil and today this fruit is known as 'America's Super Fruit'.
Cherry as a fruit, caught people's eye when a Presbyterian missionary 'Peter Dougherty' planted cherry trees on Old Mission Peninsula, Michigan. Since then cherries flourished, and are now an important feature in the list of healthy fruits.

Cherry Nutrition Information

Studies indicate that as compared to other fruits, cherries are full of infection-fighting antioxidants. Their rich nutritional value makes them an excellent local substitute to many other expensive and exotic berries.
A diet rich in cherries may not suit people who want to keep a check on their calories, as calories in 100 g of cherries amount to 264 kJ. There are many types of cherries like sweet, tangy and tart that can cater to all taste buds.

Nutrition Facts (per 100 grams)

  • Calcium- 13 mg
  • Calories- 264 kJ
  • Cholesterol- 0 mg
  • Choline- 6.1 mg
  • Dietary Fiber- 2.1 g
  • Magnesium- 11 mg
  • Pantothenic Acid- 0.2 mg
  • Phosphorous- 21 mg
  • Phytosterols- 12mg
  • Potassium- 222 mg
  • Protein- 1.1 g
  • Sugars- 12.8 g
  • Total Carbs- 16 g
  • Total Fat- 0.2 g
  • VItamin A- 64 IU
  • VItamin C- 7 mg
  • VItamin E- 0.1 mg
  • Water- 82.2 g

Cherry fruit nutrition facts

Anthocyanins

The antioxidant, anthocyanin is found abundantly in cherries. Cherries are the richest source of anthocyanin 1 and 2, giving them their ruby color. Anthocyanins provide the body with a unique combination of antioxidants possessing anti-inflammatory properties.

Fiber

About ten raw sweet cherries will provide the body with 1.4 grams of fiber, that is nearly 10 percent of the recommended daily amount (RDA). A good level of fiber in the body aids in better digestion thereby preventing constipation.

Potassium

Cherries have an extremely high dietary potassium content, with 222 mg of potassium per 100 grams. Adequate potassium reduces the risk of hypertension and stroke, while promoting the heart and kidneys to function properly.

Melatonin

Cherries are a rich food source of the hormone melatonin. Melatonin promotes healthy circadian rhythm and sleep patterns.

Essential Vitamins

100g of sweet cherry eaten raw without pits can provide the body with 18% of the RDA, i.e. 7 mg of vitamin C. The fruit also contains beta carotene, vitamin A, vitamin B6 and vitamin K which are essential for collagen formation of blood vessels, blood, muscles and bones.

Phytosterols:

Phytosterols, also known as plant sterols, occur naturally in cherries. 100 grams contain 12 mg of phytosterols that help to reduce 'bad' cholesterol levels (LDL) and lower the risk of cancer, and stimulate the immune system.

Boron

100 grams of raw tart cherries supply the body with approximately 396 µg (micrograms) of boron. It improves bone health and reduces bone inflammation.

Other Minerals

Although in small quantities, cherries also contain folate (iron), calcium, copper, zinc, manganese, magnesium, and phosphorus. All these minerals play vital roles in boosting the immune system and keeping the body's fitness levels high.

Health Benefits of Cherry

Full of vital antioxidants, mineral and vitamins, there are many health benefits of cherries. These can help fight many infections as well as reduce their chances of occurrence. A cherry enriched diet helps to lower total body weight naturally without any side effects associated with diets for weight loss. Anthocyanin helps to reduce gout and arthritis pain.
In a recent medical survey conducted by the University of Michigan, it was reported that a healthy consumption of cherries lowers cholesterol associated heart diseases, diabetes, and inhibits the growth of certain cancers. Cherries help the body to fight many infections and increase the body's resistance mechanism.
So, what are you waiting for? Load your meal and snack time with yummy red cherries and stay healthy!