None — Cherries
Cherries are classified as a type of "stone" fruit because they contain a single hard pit. They are the smallest of the stone fruits, which also includes plums, apricots, peaches and nectarines. Although they can grow in many different types of climate, most cherries produced in this country come from Washington, Oregon, Idaho and Utah.
There are two main types of cherries: sweet and tart (sour). Sweet cherries, like the Bing cherry, are the most popular. Some other varieties include Lambert, Ranier and Royal Ann.
Tart cherries, so-named because they are more sour than sweet cherries, are most commonly used in pies or frozen. The most popular variety of tart cherry is the Montmorency. Other varieties include the Balaton™, Danube®, English Morello and Jubileum®.
Each year, up to 350 million pounds of tart cherries are produced in the U.S. More than 70 percent of the crop is grown in Michigan. On average, Americans eat about one pound of tart cherries/year.
Healthy Cherries
Cherries are a very healthy food. One-half cup of cherries is only about 45 calories and contains no fat, cholesterol or sodium. Compared to sweet cherries, tart cherries are slightly lower in calories and higher in beta carotene.
Cherries also contain important healthy compounds, called anthocyanins. Generally, the darker the cherry, the higher the level. Researchers have found these compounds can block the effects of enzymes associated with inflammation. Keith Martin, Ph.D., Researcher with Arizona State University in Mesa, AZ, says inflammation is bad for the body because it is linked to heart disease, diabetes, arthritis, and muscle damage after exercise.
In an earlier study, rats fed a high-fat diet mixed with tart cherry powder gained less weight than rats getting only the high-fat diet. The rats getting tart cherry powder also had lower levels of cholesterol and triglycerides. They were also less likely to build fat on their abdomens (an area where increased fat is associated with higher risk for heart disease and heart attack).
Cherry Juice
Recently, researchers at Arizona State University performed a study to compare the effects of tart cherry juice on overweight patients (those having a BMI of 25 or greater). In a small pilot study, participants were divided into two groups. All were given fasting blood tests to check for markers of inflammation (like cholesterol, HDL and triglycerides). Half the participants drank 8 ounces of cherry juice for four weeks and half drank a placebo. The blood test was repeated. Then both groups were taken off the study drinks for two weeks. At the end of the two-week "wash out," the intervention was switched. Those who got the juice were switched to a placebo for four weeks and vice-versa. A final blood draw was done at the end of the study.
The researchers found when participants drank the tart cherry juice, markers of inflammation dropped significantly. Levels of triglycerides also decreased significantly.
The researchers then repeated the study with more participants and a longer wash-out time (4 weeks) between switching treatments. That study has just finished and the results are being analyzed. Another study found tart cherries may improve sleep time and sleep quality.
Martin says though the study participants drank tart cherry juice, the effects would most likely be the same no matter what form of tart cherries you eat (like raw or water packed). Researchers estimate about 45 cherries/day provide the optimum benefits. Martin cautions that not all tart cherry juices are the same. Look for bottles that are 100 percent juice, often sold in health food stores. Many store-bought cherry juices are blended with other types of juice, and may have added sugar or be watered down.
For information on the health benefits of cherries:
Center for Disease Control and Prevention Cherry Marketing Institute
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