Black cherries, scientifically known as Prunus serotina, are not only known for their sweet and tart flavor but also for their numerous wellness benefits. They are packed with essential nutrients, vitamins, and antioxidants that may help support overall health.* In this article, we will dive into the world of black cherries and explore their nutritional value, supplement options, and some fascinating aspects that make them an interesting addition to your diet.
Nutritional value of black cherries
One cup (154 grams) of pitted black cherries may provide approximately 90 calories, making them a low-calorie snack option. They are a good source of dietary fiber, containing around 3 grams per cup, which may help support digestive health and healthy blood sugar levels.* Black cherries are also a rich source of essential vitamins and minerals:
- Vitamin C: Black cherries contain a significant amount of vitamin C, an antioxidant that may play a role in supporting immune function, collagen production, and iron absorption.*
- Vitamin A: These dark-hued cherries are an excellent source of vitamin A, which may promote good vision, and supports the immune system and healthy skin.*
- Potassium: Black cherries provide a decent amount of potassium, an essential mineral that may help support fluid balance, muscle contractions, and nerve signals.*
- Copper: This trace mineral is important for supporting nerve function, red blood cell production, and collagen synthesis.*
- Manganese: Black cherries contain manganese, which may be important for bone health and metabolism.*
Black cherries are rich in antioxidants, particularly anthocyanins, the pigments that give them their deep, dark color. Anthocyanins are known for their anti-inflammatory and antioxidant properties, which can help positively support oxidative stress.
Supplements and extracts
Black cherry supplements, such as capsules and powders, are widely available for those who want to enjoy their potential benefits without consuming the fruit directly. These supplements often contain concentrated amounts of antioxidants and other beneficial compounds.
Black cherry juice concentrate is another popular option, offering a convenient way to add a burst of flavor and nutrients to smoothies, yogurt, or simply as a drink mixed with water.
Other interesting aspects
- Natural remedy for gout: Black cherries have long been used as a natural remedy to help support gout symptoms due to their potential anti-inflammatory properties.* They may play a role on uric acid levels, which might contribute to gout flare-ups.*
- Sleep supprot: Black cherries are a natural source of melatonin, a hormone that regulates sleep-wake cycles. Consuming black cherries or their juice may help support sleep quality.*
- Exercise recovery: The anti-inflammatory properties of black cherries make them a potential choice for post-workout recovery. Consuming black cherry juice has been shown to positively support muscle soreness following intense exercise in specific individuals.*
Black cherries are a delicious and nutritious addition to any diet, offering a wealth of vitamins, minerals, and antioxidants that may help support overall health.* Whether you enjoy them fresh, dried, as juice, or in supplement form, these dark and juicy gems are more than just a tasty treat - they are a powerhouse of nutrients and potential health benefits.
As always, talk to your doctor before taking any supplements. Get professional advice if you think you might need a black cherry supplement or are already taking one to ensure you're not exceeding the amounts you may need.