Tart Cherries: Should They Be Mandatory?

By Nicole German (Reg. Dietitian)

Forget the goji berries, pomegranate, and acai berry for now.

This year, with all the rising costs in the supermarket, we are leaning toward the more familiar fruit, tart cherries, for top nutrition.

Their rich, red flesh boasts plenty of antioxidants and is comparable to blueberries.

Reduced cancer risk: Cherries contain the anthocyanin, the main antioxidant found in red, blue, and purple foods.Anti-aging: Contain flavanoid antioxidants that reduce oxidative stress.Lower risk factors for heart disease: Lower cholesterol and triglyceridesReduced inflammation and pain: If cherries were able to be used medicinally, they could have the same effect as aspirin.Reduced symptoms felt with gout and arthritisCalming and improved sleep: Cherries contain melatonin which can have a relaxing effect and regulate the body's circadian rhythm.Good fruit for diabetics: On the glycemic index, cherries are rated at 22 (low). This means they are less likely to cause a fast blood glucose spike.This is all great, but as always, more research is needed on humans to understand the true benefits.

The good news is that most researchers have seen outstanding benefits with consumption of just 20 cherries or about 1.5 cups per day!

For other super foods, you often have to eat cups and cups of that food to see any health improvement. Healthy cherry cobbler made with a nut crustIf you have a juicer, add cherries to your favorite juicer or smoothie recipeAdd to oatmealAdd to a quinoa dishStew the cherries with balsamic vinegar, and serve over yogurtCreate a cherry sauce to serve over chicken or fishChop a cherry salsa to serve with whole grain crackersIf fresh cherries aren't an option, just try to find dried tart cherries without added sugar.

Do you eat cherries?

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