Cherries are fruits with a sweet flavor that people enjoy eating raw, dried, or as an ingredient in recipes. They come in red, black, or yellow varieties. They also contain vitamins and minerals, including vitamins A, C, and K. When dried, cherries are a good source of fiber and potassium.
Dried cherries are a good source of vitamin A, which is important for vision health. Vitamin A helps to protect the eyes from age-related damage and night blindness
Dried cherries contain fiber and water, which help bulk up your stool and keep you regular. This can reduce constipation and lower the risk of hemorrhoids and other digestive conditions.
Cherries contain a little bit of natural sugar, but since they are high in fiber, eating them will boost feelings of fullness and help you eat fewer calories overall. This can lead to weight loss over time.
Dried cherries are a good source of potassium, which is important for bone health. Potassium helps maintain the balance of minerals in the body and keeps bones strong .
The anti-inflammatory and antioxidant compounds in cherries may help alleviate post-exercise muscle soreness.
Potassium is also important for heart health. It controls the electrical activity of the heart and reduces blood pressure. Cherries may also help to lower cholesterol levels, which may decrease your risk of heart disease.
Anthocyanins in cherries may help reduce symptoms of inflammatory arthritis. Anthocyanins also act as natural anti-inflammatories, which can ease symptoms of mild forms of arthritis and gout.
According to several studies, eating tart cherries may improve the quality of your sleep. This is due to their melatonin content, which can help regulate circadian rhythms.
The glycemic index (a measure of how quickly blood sugar levels rise after eating carbs) is low for fresh cherries, making them a good snack for diabetics (1). The sugars in dried cherries are more concentrated, especially if they are sweetened with added sugar.
Cherries are a natural source of salicylates, which some people may be sensitive to. Eating a lot of cherries may lead to diarrhea, gas, or bloating for those who have a salicylate sensitivity.
How To Consume
There are many ways to fit dried cherries into your diet. Here are a few ideas
- Add them to your morning oatmeal or yogurt.
- Include them in trail mix or fruit salad.
- Mix them with nuts and seeds for a healthy snack.
- Add them to your baking recipes.
- Make a homemade cherry barbecue sauce to use with meat or poultry dishes.
- Make a cherry compote out of frozen tart or sweet cherries and spoon on yogurt, oatmeal, or chia pudding.
One cup (154 grams) of dried cherries provides:
Protein: 2 grams
Carbs: 25 grams
Fiber: 3 grams
Vitamin C: 18% of the
Daily Value (DV)
Potassium: 10% of the DV
Copper: 5% of the DV
Manganese: 5% of the DV