Cherries: Tasty and Good for You!

You probably all have heard that February is American Heart Month.  There are several other monthly observances in February, including National Grapefruit Month, National Cherry Month, etc.  Since I’ve been neglecting my “food specific” blogs, I thought this would be a good time to get back into food by writing about cherries! 

Cherries not only taste good, but they have many health benefits as well.  For example, researchers have found that cherries are very high in a flavonoid called “quercetin” that has been shown to help prevent heart disease.  What are flavonoids?  They are plant pigments, also called phytochemicals, that have health benefits, including their “antioxidant” properties.  Antioxidants are substances that prevent or slow down damage caused by “free radicals” that are produced as a by-product when our bodies use oxygen. 

According to the California Cherry Advisory Board, cherries are also beneficial for cancer prevention, pain relief, and bone health.  A phenolic acid called “amygdalin” that is found in cherries (and other fruits) “has been shown to reduce tumor size and further spread of cancer, as well as to alleviate the pains of the cancerous process.” 

Anthocyanins are another flavonoid found in high amounts in cherries.  Anthocyanins block inflammatory enzymes, which reduces pain associated with arthritis, gout, as well as soreness and joint pain related to exercise.  In fact, the “Red Recovery Routine” was created by dietitian Leslie Bonci, MPH, RD, LDN, CSSD to help athletes recover from exercise induced pain.

Cherries are grown in several regions in the US, but seventy percent come from four states (Washington, Oregon, Idaho, and Utah). The 2 main types of cherries are sweet and sour (or “tart”).  “Montgomery” is the best-known tart cherry.  It is grown primarily in the Midwest and Eastern states and is mainly canned or frozen for use as pie filling or sauce. 

There are several varieties of sweet cherries on the market.  “Bing” is the most well known.  It is large, round, extra sweet, has a deep red skin that is almost black when completely ripe and the flesh is purple-red.  Lamberts are also sweet cherries; they are smaller than Bing cherries and are more heart-shaped.  Rainer is the variety of sweet cherry that is milder, has a yellow or pinkish skin, and is grown in much smaller quantities, and Royal Ann has a blush yellow skin and is often canned or made into Maraschino cherries.

Cherries are generally in season from May to August, but can be found dried, frozen, or canned year round.  When buying fresh cherries, choose those with the stem on.  They should be bright, shiny, and free from blemishes.  Sweet cherries should be firm and tart cherries should be medium-firm.  Avoid cherries with cuts, bruises, stale/dry stems, or that are soft. 

Store unwashed cherries in the refrigerator in a plastic bag or in a single layer in a pan covered with plastic wrap.  Good cherries should last for up to a week.  Wash cherries just before eating, and allow to come to room temperature for better flavor. 

You can also freeze cherries by rinsing and draining thoroughly.  To avoid having the cherries take on an “almond” flavor, remove the pits prior to freezing.  You can either place them in a plastic bag or spread on a cookie sheet and freeze “individually” prior to placing them in a plastic bag for storage.