Tasty Summer…

Written By Mariam Sufi

As we approach the height of summer, what better fruit to discuss for this time of year than the cherry. Cherries, along with watermelons, are the quintessential summer fruit. They are juicy, sweet, and rich in polyphenols, fibers, carotenoids, vitamin C, and potassium and have many health benefits. So whether you eat cherries fresh, add them to your baking, sprinkle a dried version to some raw nuts, or drink cherry juice concentrate, you will reap the health benefits from this delightful and nutrient-dense fruit. In addition, cherries are a low-calorie food that potentially helps combat a long list of diseases. So let’s continue to take a deep dive into all things cherry.

Cherries have been loved and documented throughout history for thousands of years (if not longer). Yes, there is even evidence that cherries have been around even longer. The pits of cherries were discovered in Stone Age caves. They are considered one of the oldest cultivated fruits in the world. In addition, they were mentioned in written records as early as 300 BC by a Greek botanist. Cherries are native to Eastern Europe and Western Asia and come from the same family of fruits as plums and peaches. Sweet cherries were a prize throughout history, with some tales and stories mentioning that men would commit suicide or create a dramatic scene over finishing their supply of cherries. 

Cherries are either sweet or tart, with the former eaten fresh and the latter used for baking. Cherries contain a large number of antioxidants and polyphenols and are anti-inflammatory. They're exceptionally high in polyphenols. The variety of the cherry, the ripening stage, the portion of the fruit, and storage factors, determine the level of polyphenol content. Typically, tart cherries have a higher amount of total phenolic compounds than sweet cherries, which are higher in anthocyanins. Anthocyanins are a type of flavonoid responsible for the red pigmentation we associate with the sweet cherry.  Foods rich in flavonoids help combat the onset of Alzheimer’s disease, inflammatory diseases, diabetes, chronic diseases, and certain types of cancer. 

Anthocyanins play a considerable role in the protection of the brain. Foods rich in anthocyanin help improve cognitive function while reducing inflammation in the brain. You may recognize the word anthocyanin as antioxidant-rich foods like coffee, red wine, blueberries, and cabbage all have substantial amounts of anthocyanin. Studies show that eating various anthocyanin-rich foods helps improve memory and motor skills while reducing anxiety and stress. In addition, Anthocyanin also reduces inflammation in the body and prevents oxidative stress. For example, anthocyanin found in cherries can help combat arthritis and minimize gout flare-ups. A study out of Boston University Medical Center found that eating just 10 cherries a day helped protect individuals with recurring gout flare-ups by reducing the risk by 50%. Another study showed that consuming two 8-ounce bottles of cherry juice concentrate daily for six weeks drastically improved pain and stiffness in individuals with arthritis.

Melatonin is another antioxidant found in sweet and tart cherries, with incredible health benefits. Melatonin is connected to sleep regulation, a hormone the body releases as it prepares for sleep. A study published in the American Journal of Therapeutics of individuals over 50 battling insomnia revealed that those who drank 8 ounces of cherry tart juice twice a day for two weeks improved their sleep by over 80 minutes more each night than those that received the placebo. In addition, a randomized controlled trial published in the European Journal of Nutrition concluded that tart cherry juice concentrate increases externally developed melatonin in the body, which is beneficial for improved sleep duration and quality of sleep in healthy men and women.

Because of the high amounts of bioactive compounds found in cherries, there are so many potential health benefits that these fruits provide. Studies have shown that regular consumption of cherries improves the body’s recovery from pain after strenuous exercise. Cherries are exceptionally high in potassium, and a higher potassium intake can help reduce the risk of heart disease. They are low on the glycemic index, which makes them a good choice for those trying to regulate their blood sugar levels. They also have loads of fiber, which helps with satiation and digestion. 

With this long list of health benefits and its juicy taste, how could you not want to add cherries to your grocery list? However, if the above facts do not convince you to grab a bag of cherries or a bottle of cherry juice concentrate on your next grocery run, maybe the recipes below will convince you.

Love,

Mariam

Recipe retrieved from:

https://www.simplyquinoa.com/healthy-cherry-crumble

References:

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Cherish the cherry (2022). The Nibble. Retrieved from https://www.thenibble.com/reviews/main/fruits/cherry-facts2.asp

Ferretti G, Bacchetti T, Belleggia A, Neri D. Cherry antioxidants: from farm to table. Molecules. 2010 Oct 12;15(10):6993-7005. doi: 10.3390/molecules15106993. PMID: 20944519; PMCID: PMC6259571.

Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr. 2012 Dec;51(8):909-16. doi: 10.1007/s00394-011-0263-7. Epub 2011 Oct 30. PMID: 22038497.

How cherries help fight arthritis. (2022). Arthritis Foundation. Retrieved from http://blog.arthritis.org/living-with-arthritis/arthritis-diet-cherries/

J. Agric. Food Chem. 2005, 53, 26, 9921–9927. Publication Date: December 1, 2005

https://doi.org/10.1021/jf0518599 

Katherine Kent, Nadine Hölzel, Nigel Swarts. (2018) Polyphenolic Compounds in Sweet Cherries: A Focus on Anthocyanins,Polyphenols: Mechanisms of Action in Human Health and Disease, 10:1, 103-118, DOI:10.1016/B978-0-12-813006-3.00010-6.

Kelley DS, Adkins Y, Laugero KD. A Review of the Health Benefits of Cherries. Nutrients. 2018 Mar 17;10(3):368. doi: 10.3390/nu10030368. PMID: 29562604; PMCID: PMC5872786.

Kraemer, Kelly. (2011). Cherries are a celebrated American fruit. Retrieved from https://www.perishablenews.com/produce/cherries-are-a-celebrated-american-fruit/

Letitia M. McCune, Chieri Kubota, Nicole R. Stendell-Hollis & Cynthia A. Thomson (2010) Cherries and Health: A Review, Critical Reviews in Food Science and Nutrition, 51:1, 1-12, DOI: 10.1080/10408390903001719 

Migala, Jessica. (Medically reviewed by Kelly Kennedy, RDN). All about cherries: nutrition, benefits, types, side effects, and more. Every Day Health.Retrieved from https://www.everydayhealth.com/diet-nutrition/cherries-nutrition-benefits-types-side-effects-and-more/

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