Nutritional benefit of cherries

There are different classes and depending on this their characteristics vary a bit and also the optimal time of harvest, but in any case we are talking about delicious fruits with a good fiber content, sugars in the form of fructose, and vitamins and minerals. In addition to this they also contain components antioxidants.

Fiber and fructose

They contain water, simple carbohydrates in the form of fructose and fiber, which will help absorption to occur more slowly. As cherries ripen, their concentration of sugars increases. Despite commenting on its sugar content, we do not have to stay with the idea that it is a question of fruits that are too caloric. They can be taken perfectly within the framework of a balanced diet. Regarding their vitamin content, they contain provitamin A and vitamin C. And, in terms of minerals, they have significant amounts of potassium and, to a lesser extent, magnesium and calcium.

Antioxidants, color and flavor

In addition to its composition in macronutrients and micronutrients, Actually what we can highlight about cherries is their content in flavonoids, especially the anthocyanins, water-soluble pigments that give vegetables reddish, purple and even bluish colors. In addition to their beautiful color, these compounds are also interesting for their antioxidant role. Cherries also contain other components with properties, such as polyphenols, specifically the ellagic acid.

Nutritional composition

Cherries are a water-rich food, as are most fruits, they contain simple sugars in the form of fructose, fiber, and micronutrients such as potassium, folic acid, and modest amounts of vitamin C.

In the cherries we can highlight the following nutrients:

• Fiber: cherries do not stand out especially among the rest of fruits due to the amount of fiber they contain, but they are also considered a good ally for the regulation of intestinal transit. Remember that it is considered healthy to eat between 20-35g fiber per day as the fermentation of fiber in the colon has positive effects on our body.
• Potassium: potassium is an essential micronutrient for the regulation of muscle contraction and heart rate. It also intervenes in the transmission of nerve impulses and we must remember that its excretion is carried out through the urine and in certain kidney diseases its consumption should be limited.

Who are they suitable for and who are not?

They are recommended for:

• People with constipation: the fiber content of cherries contributes to the regulation of intestinal transit, therefore, in people with constipation its intake can be very interesting.
• Infant feeding: usually cherries, both for their appearance and their taste, are usually very well received by children. So they can be a good way to introduce the fruit in the little ones. In this case we must worry about offering them whole only when we already know that they are capable of chewing them well and separating the central bone.
• After episodes of vomiting and / or diarrhea: in addition to the water losses that occur when vomiting and diarrhea episodes are suffered, as in gastroenteritis, potassium is also lost, therefore the consumption of fruits such as cherries will help us to restore proper levels of this mineral.
• Recovery after exertion: in resistance exercises, especially if they occur in hot conditions, the losses of water and electrolytes such as potassium will be high, as we mentioned in the previous section. In this case, in addition, the loss of muscle glycogen must also be replaced, with which the cherries, when provide potassium and sugars, they will help us on both levels.
• Fluid retention: their water and potassium content make cherries promote diuresis, so they will be recommended in health problems related to, such as hypertension, as well as in pathologies in which diuresis is positive, such as hyperuricemia or gout, or in kidney stones, except if the kidney stones are oxalate.

They are not suitable in case:

• Renal insufficiency: the potassium content of these small fruits can be very negative in people with kidney failure They have to limit their intake of this mineral.
• Poorly controlled diabetes mellitus: when you do not have good glycemic management, cherries are not among the most recommended fruits to eat between meals, especially the later varieties and the most mature specimens, as they are the richest in sugars.
• Calcium oxalate stones: the oxalic acid content of cherries makes them an undesirable option if you have calcium oxalate stones, due to the tendency of this acid to combine with calcium and precipitate in the form of stones.
• gastrointestinal disorders: especially in cases of diarrhea, cherries, with their high fiber content and laxative properties, when it comes to well-ripe specimens, are not a good choice. However, it is always advisable

CHERRIES OR PICOTAS

There are different varieties of cherries, some sweeter and others more acidic, but in the peninsula it is interesting that we distinguish especially the picotas, since it is a type of cherry with a protected designation of origin from the Jerte Valley. The pillory with the naked eye are characterized by not having a tail, but it will be convenient to know other characteristics related to their texture and color to be able to distinguish them. They are very firm and smooth cherries with a dark red color, almost black. The pulp of the cherry is consistent and crunchy when you bite into it. Also, the bone is quite large compared to other varieties. Nutritionally it is similar to the rest, and as with other varieties, the more mature it is, the more sugar it contains.

• Season: some specimens can already be collected in April, although their best time is in May. Harvesting continues in the following months, but in smaller quantities, and some types last until August.
• Benefits: cherries are very rich in fiber and antioxidant compounds such as flavonoids. In addition, they contain folic acid, potassium, provitamin A and vitamin C.
• Ideal for: children, athletes, people who have gone through episodes that involve dehydration and loss of electrolytes and for anyone who wants to take care of themselves while eating an appetizing fruit with a great taste and attractive presence.

Diploma in Human Nutrition and Dietetics Bachelor of Food Science and Technology