CHERRIES

Dark Sweet cherries Nutritionally speaking, their benefits are well valued: good source of the antioxidant, vitamin C and fiber; low in fat, including saturated fat; and sodium- and cholesterol-free. In any meal or snack, a serving of sweet cherries contributes good nutrition to any healthy eating score, with a modest amount of calories. Great for fitness-minded consumers!

Today's research is stepping beyond nutrients to uncover the phytonutrient story of sweet cherries--and how these bioactive nonnutritive plant substances contribute to health promotion and disease prevention.

Sweet Cherries: Their Phytonutrient 'Score'

What's in sweet cherries? Although data on the phytonutrient composition is incomplete, research evidence has identified significant levels of phenolic compounds and other phytonutrients with antioxidant capacity.

One measure of antioxidant capacity in food is its ORAC (Oxygen Radical Absorbance Capacity) score.

Cherries are among the ten highest ORAC fruits that are reported in tests by USDA's Agricultural Research Service (ARS). The ORAC score of sweet cherries is high--580 (for about 3.5 ounces)-- similar to many citrus fruits, but significantly less than berries; ARS reports a general score for cherries of 670. Studies suggest that eating plenty of high-ORAC foods can raise the antioxidant power of blood 10 to 25 percent. (Note: besides antioxidant substances, other plant substances or combinations of plant substances may also account for the benefits of high ORAC foods.)

Phenols

Because of their antioxidant activity, phenolic compounds in fruits and vegetables have generated a great deal of interest. Phenols, including flavonoids, protect body cells against ('anti-') the damage caused by oxygen ('oxidation') that's released as a by-product of energy metabolism. A small amount of released oxygen becomes part of highly reactive free radicals, which attack and damage body cells to get the missing electron they need. Antioxidants protect by contributing an electron of their own. In so doing, they neutralize free radicals and help prevent cumulative damage to body cells and tissues.

Much of the total antioxidant activity of fruits and vegetables is related to their phenolic content, not only to their vitamin C content. Research suggests that many flavonoids are more potent antioxidants than vitamins C and E.

Quercetin

Cherries are relatively high in a flavonoid called quercetin. A serving of processed cherries has about 3 milligrams of quercetin for 3.5 ounces of processed cherries. Because processing concentrates the quercetin, processed cherries have about twice the amount of quercetin as fresh cherries.

Research on quercetin--specifically on quercetin and isoquercitrin--has revealed that the profile of these flavonoids varies among different types of cherries. Sweet cherries and tart Montmorency cherries are similar in their isoquercitrin content; however, tart cherries have a significantly higher amount of quercetin. Quercetin, the most commonly consumed flavonoid, is reported to have a strong antioxidant capacity. It has been studied for its potential health benefits, particularly for its relation to blood clotting and its role in reduced risk for heart attack and stroke.

Anthocyanins

Fruit pigments, which account for the varying colors of cherries and berries, guava and citrus, have been described as a potential 'mother lode in a gold mine of antioxidants': among the pigments, the rich red hue of sweet cherries contributed by anthocyanins. Cherries have a high ORAC score, which seems to be correlated with their anthocyanin content. Not surprisingly, the darker the cherry, the higher the anthocyanin content. The range is about 80 to 300 milligrams of anthocyanins in 3.5 ounces (100 grams) of pitted dark cherries, compared with 2 to 40 milligrams of anthocyanins in the same amount of light-colored cherries.

Research suggests that processing degrades the anthocyanin content of cherries, reporting a loss of more than 50 percent of anthocyanins in cherries during 6 months of frozen storage.

Ellagic Acid

Cherries contain yet another phenolic compound, ellagic acid. Found in many fruits, ellagic acid may help the growing plant fight microbial infection; it's also part of cancer-preventing drugs.

Perillyl Alcohol

Another classification of phytonutrients, terpenes (which include the well-known carotenoids) also work as powerful antioxidants. Monoterpenes are found in the essential oils of fruits; cherries are reported to be a significant source of the monoterpene perillyl alcohol. Some dietary monoterpenes are reported to show antitumor activity.

Melatonin

You’ve seen melatonin tablets, sold on the supplement shelf, perhaps in a 500-microgram tablet with a cherry flavor. Did you know: melatonin is found naturally in food as well! In fact, cherries are a significant source, with tart cherries supplying more than sweet cherries. For 100 grams (about 3.5 ounces) of dried cherries, tart Montmorency cherries contain 27 milligrams of melatonin compared with 7 milligrams in sweet cherries. Although known for its potential as a sleep enhancer, it’s reported that melatonin also possesses high antioxidant activity, perhaps being more effective than vitamin E in scavenging peroxyl radicals, one type of free radical.

Unlike antioxidant vitamins, melatonin is soluble in both water and fat, perhaps enhancing its capacity as an antioxidant.  

Beta-sitosterol

Cherries contain beta-sitosterol--a phytosterol, or plant sterol, found in fruits, such as avocados, bananas, apples, cantaloupes, grapes, and plums, as well as cherries. High phytosterol intake may be linked to lower blood cholesterol levels.

Fiber

An indigestible carbohydrate, fiber offers a functional health benefit, as well. Like other fruits, cherries supply fiber: 10 cherries contain about 1.6 grams of fiber (1.1 grams of insoluble fiber and 0.5 grams of soluble fiber.) For healthy adults, 20-35 grams of fiber daily are advised. A high-fiber diet is linked to reduced risks for many health problems, including some cancers and heart disease

Complete Nutrient Analysis:

Vitamins

Minerals

Carotenoids, Flavonoids, Phytonutrients

Amino Acids

Fatty Acids

Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Food manufacturers usually do not report all food nutrient values.

These nutrient values generated from the USDA Nutrient research Database using NutriBase 7 Nutrition software

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