Cherry - Nutrition Facts, Health Benefits & Recipes
Nutritional Information (100g)
Cherries are a nutritious fruit packed with vitamins, minerals, and antioxidants. They are known for their sweet flavor and health benefits.
- Calories: 63 kcal
- Carbohydrates: 16 g
- Fiber: 2.1 g
- Sugar: 12 g
- Protein: 1 g
- Fat: 0.2 g
- Vitamin C: 16% of the Daily Value (DV)
- Potassium: 222 mg
Cherries are known for their antioxidant properties, which may help reduce inflammation and improve sleep quality. They also provide a good amount of vitamin C and potassium.
Health Benefits of Cherries
- Rich in Antioxidants: Cherries are high in antioxidants like anthocyanins, which help combat oxidative stress and inflammation.
- Improves Sleep Quality: Cherries contain melatonin, which can help regulate sleep patterns and improve sleep quality.
- Supports Heart Health: The antioxidants in cherries may help reduce the risk of heart disease by lowering cholesterol levels and improving blood vessel function.
- Reduces Inflammation: Cherries have anti-inflammatory properties that may help reduce symptoms of arthritis and other inflammatory conditions.
Potential Risks and Side Effects
- High in Sugar: Although cherries are healthy, they contain natural sugars that can contribute to calorie intake. Moderation is key for those managing blood sugar levels.
- Allergic Reactions: Some individuals may experience allergic reactions to cherries, particularly those with a known fruit allergy.
- Digestive Issues: Eating cherries in large quantities may cause digestive discomfort due to their fiber content.
Delicious Cherry Recipes
1. Cherry Smoothie
A refreshing and nutritious smoothie that's perfect for breakfast or a snack.
Ingredients:
- 1 cup fresh or frozen cherries
- 1 banana
- 1 cup Greek yogurt
- 1/2 cup almond milk (or any milk of choice)
- 1 tbsp honey (optional)
Instructions:
Blend all ingredients together until smooth. Serve immediately for a refreshing and healthy treat.
2. Cherry Clafoutis
A classic French dessert that's light and delicious, featuring fresh cherries.
Ingredients:
- 2 cups fresh cherries
- 3/4 cup all-purpose flour
- 1/2 cup sugar
- 2 large eggs
- 1 cup milk
- 1 tsp vanilla extract
- 1/4 tsp salt
Instructions:
Preheat oven to 180°C (350°F). Arrange the cherries in a greased baking dish. In a bowl, whisk together the flour, sugar, eggs, milk, vanilla extract, and salt. Pour the batter over the cherries. Bake for 35-40 minutes until golden brown and set in the center. Serve warm or at room temperature.