Cherries are a delightful fruit that come in over 1,200 varieties worldwide, making it easy to have a personal favorite. The most common types are sweet cherries (Prunus avium) and sour cherries (Prunus cerasus), but no matter the variety, cherries offer a wealth of health benefits. Personally, I’m partial to Rainier cherries, which are a unique cross between two other varieties, ‘Van’ and ‘Bing,’ and boast a low-acid, caramel-like flavor with their stunning yellow-orange color.
In Traditional Chinese Medicine (TCM), both the fruit and its pit are used in medicinal preparations. For instance, a decoction of cherries soaked in wine is often applied topically to ease pain from conditions like arthritis. How delicious, right?
TCM Properties of Cherries:
- Flavors: Sweet, warm
- Meridians: Spleen, Stomach, Kidney
- Actions: Tonifies blood, replenishes the kidneys
- Indications: Supports skin health, strengthens the spleen, stimulates appetite, alleviates digestive issues like dysentery and diarrhea, quenches thirst, regenerates fluids, and promotes longevity.
However, in Chinese dietary therapy (Shi Liao), it’s advised not to overconsume cherries due to their richness. Overeating can cause digestive discomfort or diarrhea, though personally, I’ve never had an issue—just something to be mindful of!
Nutritional Value:
A cup (138g) of sweet cherries provides:
- 87 calories
- 22g carbohydrates
- 1.5g protein
- 3g dietary fiber
- 306mg potassium
- 10mg vitamin C
- 0.5mg iron
- 17.9mg calcium
- 88 IU vitamin A
One of the key nutritional benefits of cherries is their ideal copper-to-iron ratio, which aids in iron absorption and prevents it from accumulating in tissues.
The Marvel of Rainier Cherries:
Rainier cherries are a unique variety, created in 1952 at Washington State University. They are known for their sweetness, low acidity, and caramel flavor. But they don’t just taste great—they pack a nutritional punch too.
5 Ways Rainier Cherries Benefit Your Health:
-
Regulate Blood Sugar
With a glycemic index of just 22, Rainier cherries are ideal for those with diabetes. Despite their natural sugars, they have been shown to lower glucose levels and boost insulin production, helping maintain healthy blood sugar levels. -
Aid Sleep
Rainier cherries are rich in melatonin, which helps regulate the body’s sleep-wake cycle. Including them in your diet, especially an hour or two before bed, can lead to improved sleep quality over time. -
Support Heart & Nervous System Health
Thanks to their potassium content, Rainier cherries help reduce hypertension, prevent strokes, and support heart health. Potassium also enhances electrolyte function and supports the nervous system, helping to reduce stress and anxiety. -
Combat Inflammation
Cherries, particularly Rainier cherries, have powerful anti-inflammatory properties, thanks to their high anthocyanin content. They provide relief for conditions like gout and arthritis by reducing pain and decreasing the frequency of flare-ups. -
Detox & Cleanse the Body
Regular consumption of cherries or cherry juice supports liver, kidney, and spleen health by helping to eliminate toxins and improve organ function, keeping your body operating at its best despite the daily exposure to environmental pollutants.
Buy Local, Eat Fresh:
If possible, buy local and organic cherries to get the most out of their health benefits. By eating seasonally, you can enjoy them fresh and juicy, and if they’re in season, stock up and freeze them to enjoy throughout the year. Fresh cherries are not only nutritionally superior but also taste the best!
Enjoying a handful of cherries as a delicious, nutrient-packed snack is an easy way to support your health and indulge in a seasonal treat. Give them a try and experience the myriad benefits this powerhouse fruit has to offer!
