7 Reasons to Add Cherries to Your Diet

With boomers, gen Xer’s and others seeking more nutrition and wholesome foods in their diets, here’s one fruit that is worth considering eating on a regular basis-cherries. Known as a super fruit, cherries are packed with color, nutrition and flavor. They are rich in antioxidants and derive their beautiful deep red color from a group of phytonutrients called anthocyanins.  Anthocyanins have been linked with reducing inflammation and playing a role in other health conditions (listed below).

Cherries can take the taste in a dish up a notch, are satisfying as a snack on their own, and add beautiful color to any recipe.  In the majority of research conducted, tart cherries tended to provide more benefit than sweet.

Here are a few reasons from The Cherry Nutrition Report  to incorporate cherries into your diet:

  1. Assist in reducing pain and inflammation with gout and arthritis.
  2. Reduce muscle pain from exercise induced inflammation.
  3. Potential reduction in heart disease and some cancers.
  4. Assist in reducing the risk of diabetes and insulin resistance.
  5. Possible prevention of memory loss.
  6. Cherries contain melatonin which may help with sleeping patterns.
  7. Cherries are a great source of other nutrients including vitamin C, potassium, folate and magnesium to name a few.

As someone who loves cherries, I use them in all sorts of applications. Sure you can eat them as a satisfying snack all by themselves, but you can also be creative with cherries as well.  Here are a few suggestions:

  • Toss cherries in a salad
  • Add them to oatmeal, cereal, or any other dish with grains
  • Make a snack mixture with some dried cherries, nuts, whole grain cereal and for added decadence, some 60% dark chocolate chips
  • Create a sauce with cherries or cherry juice/concentrate
  • Incorporate them in a smoothie as in the recipe below
  • Mix them in a cookie recipe as below (for Cherry Almond Macaroons!)

Here’s one recipe you can make for anytime, anywhere for a quick pick me up.

Cherry Almond Macaroons

1 14-oz. package sweetened flaked coconut

1/3 c. sugar

6 Tbsp. flour

¼ tsp. salt

4 egg whites

1 tsp. almond extract

½ cup chopped dried cherries

1/3 cup chopped raw almonds

  1. Heat oven to 325°F.
  2. Line 2 cookie sheets with parchment paper (or grease and flour).
  3. In large bowl, blend coconut, flour, sugar and salt.
  4. Add egg whites and extract and mix well.
  5. Stir in cherries and almonds until well blended.
  6. Drop by large spoonfuls onto cookie sheets.
  7. Bake for about 20 minutes or until cookies are slightly browned.
  8. Cool.

Makes approximately 36 cookies. Per cookie: 85 calories, 1 gm protein, 10 gm carbohydrate, 5 gm fat, 3 gm saturated fat, 1 gm fiber, 7 gm sugar, 51 mg sodium.

Susan M. Piergeorge, MS, RD
Registered DietitianNutrition Coach & Author of Boomer Be Well

This entry was posted in Food News, Health Maintenance, Nutrition, Susan Piergeorge and tagged Boomer Be Well, boomer recipes, Cherries nutrition, Cherry Almond macaroons, Healthy Cherry recipe, healthy eating recipes, how to eat healthy, nutrition, Nutrition Coach, Registered Dietitian, Susan Piergeorge, What is healthy eating. Bookmark the permalink.

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