Cherries is one of the delicious fruit which is available all around the world. There are more than a 100 variety of cherries, they’re classified into two groups, the sweet and tart. The most usually grown cultivar of sweet cherries within the USA is bing and for the tart is Montmorency. The bulk of sweet cherries are consumed fresh with the remaining 20-25% processed as brined, canned, frozen, dried, or juiced. In distinction, 97 percent of tart cherries are processed primarily for cooking and baking.
The botanical name of cherries is Prunus avium. Cherries have a sweet flavor, which makes a healthy substitute for snacks such as candy or cakes. It is an excellent ingredient for a variety of breakfast, lunch, and dinner. Cherries contain a stone in the middle it must be removed before eating or cooking. It can be eaten raw. The cherry tree produces around 7000 cherries for every harvest season. It is available in different colors like yellow, black but red one is mostly consumed. Cherries come in various shapes from round to heart. Cherries are used as a wonderful topping for various sweet dishes. Cherry contain the numerous qualities which are good for your health.
Cherries are native to Europe and Western Asia. Turkey and the United States of America are the largest producers of cherries in the world.
A cherries serving weighs 100 grams provides the 53 calories with a certain amount of dietary fiber. It is a rich source of Sodium, Potassium, Carbohydrate, Sugar, Protein, Vitamin A, Calcium, Vitamin C, Iron, and Magnesium. It also contains the melatonin, which helps to treat insomnia.
The following table shows the nutrition percentage of cherries:
|% Daily intake per serve||Average quantity per serving|
Glycemic Index (GI) is used to measure how quickly a food converts into glucose.
Glycemic Load (GL) is used to measure how much a food converts into glucose.
The Glycemic Index values for the cherries is 20. The Glycemic load takes into the account when the amount of the food you have eaten and how it affects your blood sugar and insulin response. The Glycemic Load value of cherries is 6.
- Promotes Healthy Sleep
- Weight Loss Management
- Reduces Hypertensions
- Prevents Heart Diseases
Cherries are filled with antioxidants. These antioxidants have a variety of various benefits, including the power to stop cancer and cardiovascular diseases, also fighting off free radicals. The antioxidants found in cherries additionally work to slow the signs of aging. All cherries contain their own antioxidants however bitter cherries have the foremost, beating out even blueberries with their inhibitor content.
Promotes Healthy Sleep
It contains an endocrine known as melatonin that facilitates good and peaceful sleep. Melatonin is an internal secretion produced by the pineal body within the brain. It's known to manage your sleep and wake cycles and control the inner body clock.
Weight Loss Management
Cherries contain more than 75 percent of water. This water content makes cherries an ideal weight loss food. These foods are high in water and low in calories which keeps you feeling fuller for a longer time than foods and drinks which are high in calories. Cherries are loaded with fiber, at nearly grams per serving. This fiber helps accelerate weight loss and reduces your cholesterin levels by deceleration its absorption into your blood.
It is a rich source of potassium, which helps in removing the excess sodium content from the body and balances the quantity of both potassium and sodium that automatically helps in maintaining your pressure levels.
Prevents Heart Diseases
The antioxidants present in cherries known as anthocyanins facilitate in reducing bad cholesterin levels, regulate the pressure levels and fight free radicals which will cause inflammation. This reduces the chance of cardiovascular diseases and stroke.
It is rich in antioxidants and as we all know antioxidants fight the free radicals which make the skin look dull. This makes your skin feel younger and healthier. Cherries help to remove dark spots from your skin which will appear because of sun harm. Simply puree some cherries and blend them with a pinch of turmeric and a teaspoon of honey. Apply this paste for 10-15 mins and then rinse. Cherries lessens the dark spots and improves your skin tone.
There are wide varieties of cherries available in the market some of them as follows:
- Bing Cherries
- Rainier Cherries
- Queen cherries
- Montmorency Cherries
- Morello Cherries
Always select the cherries which are firm and has a glossy surface and avoid those which have cuts or bruises. Best to pick the dark-colored cherries they indicate proper ripeness. Cherries which contain the green stems are good for eating. Those without stem ought to be consumed first as they have an inclination to stale terribly quickly.
How to Preserve
If kept in room temperature they ought to be consumed in two days, else they'll begin getting dull and won't be healthy to eat. Cherries may be kept for a week by cooling them within the refrigerator. Keep them in an exceedingly plastic pouch and place within the refrigerator. Cherries ought to be washed solely before intake. Washing then storing can quicken deterioration. Always prefer to store the unwashed cherries within the refrigerator.