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Feelin' fruity -

Cherries are delicious by themselves and dynamic as an ingredient in countless recipes, both sweet and savory. But let's start by learning about this amazing fruit.

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Cherry varieties -

It’s well known that there are both sweet cherries and sour cherries, but the variation of this stone fruit is far more extensive. There are more than 1,000 different varieties of cherry! Around half are sweet and the other half are sour. However, only 20 or so of these many varieties are commonly used in commercial production.

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Anatolian treasures -

While cherries are hugely popular in the US, and the country is one of the largest producers in the world, they didn’t originate there. It’s believed that cherries are native to Anatolia and were spread around the world from there.

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Turkey produces almost 100,000 tons every year -

This explains why Turkey is the country that produces the most cherries in the world!

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Scattering cherry stones -

Modern-day Turkey was part of the Roman Empire many centuries ago. Historical accounts suggest that Roman soldiers brought cherries with them as they conquered their way through Europe and North Africa, leaving the stones scattered behind them.

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The roads of ancient Rome -

Legend has it that you can spot where the roads built by the Roman Empire were once placed by looking for wild cherry trees.

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Ancient Greece -

Clearly, humans have enjoyed the delicious cherry fruit for a long time. What’s more, the health benefits of cherries have been understood since ancient times. Around 300 BCE, the Greek physician Diphilus of Siphnos wrote about their usefulness as a diuretic.

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The health benefits - Today, we know so much more about the many benefits of cherries. Not only are they packed with nutrients, but they have several unexpected talents! Click on to learn about their amazing properties.

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They're nutrient-dense - To start with, they’re highly nutritious and packed with vitamins, minerals, and fiber. They’re particularly high in vitamin C, which is essential for your immune system and skin health.

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High in potassium -

They’re also high in potassium, which is needed for blood pressure regulation, muscle contraction, nerve function, and many other essential processes in the body. Cherries also contain B vitamins, manganese, copper, magnesium, and vitamin K.

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Antioxidants and anti-inflammatories - All cherries are full of antioxidants and anti-inflammatories, although the specific types and amounts depend on the variety of cherry.

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Protection against disease -

Antioxidants counteract oxidative stress in the body–a condition that is related to many chronic diseases such as Parkinson's disease and Alzheimer's disease. It’s also a cause of premature aging.

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Oxidative stress and inflammation -

Many studies suggest that eating cherries can reduce both oxidative stress and inflammation. This reduces cellular damage and promotes overall health.

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Polyphenols -

Cherries are particularly high in polyphenols. A polyphenol-rich diet is believed to protect against health conditions like heart disease, diabetes, mental decline, and certain cancers.

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Boost workout recovery - Research suggests that these antioxidant and anti-inflammatory properties can also help to improve recovery after exercise. They can reduce pain, damage, and inflammation in the muscles.

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Cherry juice -

The juice of tart cherries seems to be the most effective form for exercise recovery. There are also studies that suggest cherry juice can improve overall athletic performance.

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Fruits for the heart -

A diet rich in fruit has been shown to protect the heart and reduce the risk of developing heart disease. One cup of sweet cherries contains 10% of your daily recommended potassium; a mineral that is essential for heart health.

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Regulate blood pressure and heart beat -

Potassium helps us maintain a regular heartbeat and removes excess sodium from the body, regulating blood pressure.

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Reduce the risk of heart disease -

Cherries are also high in polyphenols, which protect the heart against cellular damage and inflammation. A huge study of 84,158 people found that a polyphenol-rich diet significantly reduced the risk of heart disease over five years.

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Arthritis and gout -

The powerful anti-inflammatory properties in cherries may help with the symptoms of arthritis and gout. Eating cherries can suppress the inflammatory proteins that cause these conditions to flare up.

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Reduce uric acid - Cherries also help to reduce the levels of uric acid in the body, which is the main cause of gout.

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Improve sleep quality -

As if cherries couldn’t get any better, there are studies to suggest that they can also improve our sleep quality. This may be attributed to the high levels of anti-inflammatory compounds and melatonin they contain. Two studies showed that drinking a glass of cherry juice improved the duration and quality of sleep in adults.

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Cherry inspiration - Now that you know all about cherries and their impressive health benefits, let’s look at some fun ways you can start to incorporate them into your diet.

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In-season snacks - Nothing beats fresh cherries when they’re in season. They’re delicious by themselves and ideal for carrying in a small container for a snack on the go.

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Throw them onto anything! -

Throw some cherries onto Greek yogurt and granola for a healthy breakfast or snack. Alternatively, add them to a goat cheese salad to elevate the dish.

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Frozen cherries -

Cherries aren’t always in season, of course, but during these periods you can rely on frozen cherries and cherry juice. Add frozen cherries to smoothies for a great boost in flavor and nutrition. Defrost them to make a delicious topping for oatmeal.

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Cherry chutney -

Preserve fresh cherries by turning them into a spiced cherry chutney. This will be delicious served with a cheese board.

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Barbecue sauce -

You can also add cherries to a barbecue sauce recipe for a uniquely rich and sweet undertone.

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Lemon and cherry cake -

Of course, cherries are fantastic in desserts! From cherry pies to black forest gateaux, we've tasted the evidence. Add fresh or frozen cherries to a lemon cake for the perfect combination of sweetness and tartness.

Sources: (Healthline) (Mental Floss) (Olive)

See also: Decadent desserts that are healthier than you think

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