North America’s ruby red, year round superfruit

Why Eat Cherries?

Low in calories,  High in vitamin A and C, contain ncholesterol and almost No fat.

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The riper the better: as cherries darken, they produce more antioxidants.

Cherries a natural source of melatonin, a regulator of the sleep-wake cycle. They reduce insomnia and promote a longer, better quality of sleep.

Tart cherries are one of the richest sources of anthocyanin, a natural compound that inhibits inflammation and contributes to the ruby-red color and distinctive sour-sweet taste.

Sweet and Tart cherries are rich in beta carotene, vitamin C, anthocyanins and quercetin, which may work together to synergistically prevent genetic mutations and fight cancer.

Sweet cherries are loaded with potassium, a natural blood-pressure reducer.

tart-cherry-vs-sweet-cherry

Both type of cherries offer a number of health benefits, however the Tart cherry has a higher concentration of antioxidants.

Tart: Approximately 310 milligrams in 100 grams of fruit.
Black (Sweet): Approximately 100 to 150 milligrams per 100 grams.
**The tart taste is an indication of the amount of anthocyanins inside

 

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 What do Cherries do for your health?

Increase sleep time duration and quality

Boost production of detoxifying enzymes

Strengthen immune function

Combat cancer and limit production of cancer-related hormones

Help balance your blood pressure and reduce hypertension

May help lower levels of cholesterol and triglycerides

Reduces uric acid levels

Inhibit the aggregation and adhesion of platelets in blood

Reduce risk of stroke, myocardial infarction, and heart disease

Fight inflammation linked to arthritis and gout

Decrease muscle pain and damage

Lower risk of gout attacks

Ease post workout soreness

Help manage osteoarthritis

 

Nutrient Profile – Macronutrients

Macronutrients

 

Nutrient Profile – Micronutrients

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micronutrients cont.

 

 Growing and Harvesting Cherries:

Tart cherries are harvested in July, but you probably won’t find them fresh unless you live in one of the growing regions.

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It takes about five years after a Tart cherry tree is planted before you can mechanically harvest the fruit. Otherwise, the trunk is just too fragile to withstand the shaking from the equipment.

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The equipment (a shaker) goes through the orchard and literally shakes the trees to make the cherries fall off and into a rolling conveyor belt.

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The cherries gently tumble in the trough-like container

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And are immediately plopped into cold water.

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The cherries are left in the tankfuls of water to cool down and soften, before being trucked to a processing plant where they’re pitted and then typically frozen, before they’re turned into all sorts of different products.

This clip illustrates the passion behind those who grow and harvest cherries: http://www.youtube.com/watch?v=Xw08cbVT0bE#t=35

 

How to prepare and eat Cherries:

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Cherries can be enjoyed year-round

and can  be eaten raw, dried, frozen, or juiced

Tart cherries are rarely sold fresh, the fruit is highly perishable and the gems simply won’t hold up to the shipping

Due to the higher natural sugar content, many people prefer to eat the fresh Black(Sweet) cherry over the fresh Tart cherry

However, when baking the Tart cherry is best. The majority recipes suggest to use Tart cherries when making cherry pies.

The Choose Cherries Website recipe database offers plenty of nutritious options to help you include dried and frozen tart cherries and cherry juice in a variety of dishes for any meal, occasion or season.

Remember, the darker the color, the bolder the taste, the more anthocyanins inside.

*** Also, that 2/3 of the phytonutritients are found in the skins

The Choose Cherries recipe: Warm Salmon, Cherry and Arugula Salad

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 Interesting Facts:

Montmorency is the varietal of tart cherry (Prunus cerasus) most commonly grown in the U.S. and Canada. The name comes from a valley in the northern suburbs of Paris, France, where tart cherries were first cultivated in the 18th century.

Now, more than 94 percent of tart cherries consumed in the U.S. are grown in the U.S. In fact, Traverse City, Michigan, is considered the Cherry Capital of the World. Utah, Washington, New York, Wisconsin and Pennsylvania are other prominent tart cherry-producing states.

A newer variety of tart cherry that’s being grown in Michigan is called the Balaton, named after a lake in Hungary. The new tart cherry variety that would bloom later and be less vulnerable to Michigan’s occasional late spring freeze, which devastated last year’s crop.

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Sources:

1st image credit: http://a57.foxnews.com/global.fncstatic.com/static/managed/img/Health/876/493/Cherries.JPG?ve=1&tl=1

2nd image credit: http://www.cherryaffiliates.com/resources/images/bg/cherry.png

Health Benefits: http://www.eatingwell.com/nutrition_health/nutrition_news_information/cherry_nutrition_benefits

3rd image credit: http://www.traversebayfarms.com/images/tart-cherry-vs-sweet-cherry.jpg

4th image credit: http://www.choosecherries.com/wp-content/uploads/2014/08/cherries3-700×465.jpg

Health Benefits: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Phytochemicals-and-Cardiovascular-Disease_UCM_306020_Article.jsp

Health Benefits: http://www.choosecherries.com/

Health Benefits: http://www.livestrong.com/article/489201-the-role-of-iron-in-bone-density/

Health Benefits: http://www.aicr.org/reduce-your-cancer-risk/diet/elements_phytochemicals.html

Nutrient Profile: http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1861/2

Health Benefits: http://www.nutritionunplugged.com/2013/07/a-visit-to-cherry-country/

5th image credit: http://www.nutritionunplugged.com/wp-content/uploads/2013/07/P1010026.jpg

6th image credit: http://www.nutritionunplugged.com/wp-content/uploads/2013/07/P1010037.jpg

7th image credit: http://www.nutritionunplugged.com/wp-content/uploads/2013/07/P1010038.jpg

8th image credit: http://www.nutritionunplugged.com/wp-content/uploads/2013/07/P1010041.jpg

9th image credit: http://www.nutritionunplugged.com/wp-content/uploads/2013/07/P1010053.jpg

10th image credit: http://www.driedworld.com/fruits/99-dried-cherries

Health Benefits: http://www.traversebayfarms.com/tart-cherry-vs-black-cherry.htm

Recipe: http://www.choosecherries.com/recipe/warm-salmon-cherry-and-arugula-salad-2/

11th image credit: http://www.choosecherries.com/wp-content/uploads/2014/04/Warm-Salmon-Cherry-and-Arugula-Salad-700×455.jpg

12th image credit http://www.choosecherries.com/wp-content/uploads/2014/03/Cherries_Website_FastFacts_v01.jpg

13th image credit: http://www.choosecherries.com/wp-content/uploads/2014/03/Cherries_Website_FastFacts_v01.jpg

 

 

 

 

16 thoughts on “North America’s ruby red, year round superfruit”

  1. I looovvee cherries! I also liked all the information you put in your blog. I had no idea there was a difference in nutrients between tart cherries and sweet cherries. I would definitely eat cherries especially since they can increase sleep duration!

  2. I did not know that cherries help produce melatonin in the nervous system. I will definitely have to try eating some before bed, or maybe drinking some cherry juice before bed!

  3. Your blog post was very informative! My grandmother had a cherry tree in her back yard and I always wondered why they were a different color than the ones in the store. Now I know they were tart cherries and have more antioxidants! Thanks 🙂

  4. i love cherries but had no idea that they help regulate our sleep-wake cycle. I don’t like cherry flavored things but real cherries are one of my favorite. why did you decide to do your blog post on cherries? do you think you’ll increase your cherry consumption after creating this blog post?

  5. I enjoyed reading your informative blog post on cherries! I haven’t eaten cherries since I was a kid, but I want to start adding cherries back into my diet again. What caught my eye was the fact that cherries are a natural source of melatonin. It’s hard for me to get a good, full night’s worth of sleep; so I’m hoping that eating more cherries will help me get better rest.

  6. I think that cherries are absolutely delicious! Your blog contains a lot of great information and I loved the recipe you included. I enjoy eating salmon and will definitely be trying the cherry and arugula salad 🙂

  7. I am so grateful for your post! I have always wondered about the difference between cherries and I am happy to finally have an answer!! Everything about your post made me excited for my next trip to the grocery store in hopes of cherries – seeing how good they are for you gives me even more reason!

  8. I’m not a fan of cherries but you definitely got me considering I should give them a try. I’ve never been aware of the growing processes they go through it’s interesting great research.

  9. I liked the way you used color to show the important facts in the blog.It definitely took my eye to those ideas first, just to see what they were saying.I am not a fan of either type of cherries, since one is too sweet and the other is too tart.Though on occasion, I will eat them.This blog does make me want to eat them more often but maybe in meals as a sauce or an added flavor.

  10. This is great blog! You really had a great lay out! Wonderful! do you like cheeries when they are more ripe or less ripe?!

  11. I love cherries so much and try to get my hands on them as much as I can. I love sweet cherries over tart cherries but I’m happy with either because cherries are my favorite. I want to try that recipe you have. By the way you have a great post!

  12. I never knew that cherries was this good for you. If I knew that eating cherries might help me sleep better, I would eat some every night before bed. If you eat cherries a lot, do you think it could prevent you from ever having high blood pressure?

  13. Wow! Your blog is so detailed & thorough– looks fantastic! Love the colors and bolding that you used. I had no idea the the different colors of cherries could bring you different levels of antioxidants. Very interesting!

  14. I found it really interesting that cherries are a natural source of melatonin and I especially liked how you went into depth on the growing process. Reading this made me want to eat cherries a little bit more than usual mainly because of the melatonin fact.

  15. I don’t like cherries at all but I really never heard that they can help you with your sleep habits. I also didn’t know that the tree took up to 5 years to harvest lots of cherries.

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