Cherries are an often underestimated nutritious food that pack a plethora of health benefits. There are two main types of cherries grown- sweet and tart , with the United States being the second-largest cherry producing country in the world behind Turkey. In 2017, cherry exports from the U.S were valued at $679 million with Canada, South Korea and Germany being the main purchasers. If you’re a fan of sweet cherries, Washington, California and Oregon are the top producers, while Michigan, Utah and Washington top the list for tart varieties. While I love eating sweet cherries as a simple, healthy snack, tart cherries make for great pie filling and I’m a total sucker for pie!
I recently went cherry picking at a New Mexico orchard that grows both varieties, luckily for me. Did you know that it can take up to 7 years for a cherry tree to produce harvest? That means that many orchards are investing years worth of time and money into cherry production before the consumers are able to get a taste. Many orchards offer u-pick options for locals to experience farm to table, but larger orchards also sell commercially.
6 Benefits of Eating Cherries
Cherries are packed full of nutritional benefits, making them a great choice for people with all kinds of health conditions. Many studies have been done on all the nutritional components of cherries and highlighted below are a few.
- Prevent Inflammation: Cherries have anti-inflammatory properties making them a recommended food for people with inflammatory conditions such as gout and arthritis. Cherries and cherry products are also becoming popular among athletes to ease muscle soreness after a workout.
- A Low Glycemic Index: Glycemic index refers to how a food impacts one’s blood sugar levels, especially for those with diabetes. A lower glycemic index food means the glucose is released more slowly from the food and does not affect blood sugar as much as a higher glycemic food. This makes cherries a great fruit option for those with diabetes.
- High in Antioxidants: Cherries are a great source of antioxidants. Oxidation in the body produces free radicals which are damaging to the body’s tissues and cells. Antioxidants help prevent this damage from occurring.
- Good source of Potassium: Cherries contain a high amount of potassium, an electrolyte that helps control blood pressure, regulate fluid balance, and control muscle and nerve signals.
- Contain Anthocyanins: This is the pigment in fruits and vegetables that provides the red/blue/purple color. Anthocyanins are associated with reduced risk of cardiovascular disease, anti-carcinogenic activity, and promoting neurological health.
- Regulate Sleep: Cherries contain melatonin and tryptophan. Because of these components, cherries have been found to be a good source for increasing both quantity and quality of sleep.
One of my favorite recipes is this Cherry Supreme Pie. It’s a pie and cheesecake all in one that will satisfy any sweet tooth. While I was skeptical at first due to the sour cream, I can tell you that it definitely works with the rest of the pie and comes highly recommended from our house!
- 4 Tbsp cornstarch
- 1 C sugar
- 2 1/2 C pitted cherries
- 1 C cherry juice, alcohol or water
- 12 oz softened cream cheese
- 1/2 C sugar
- 2 eggs
- 1/2 tsp vanilla
- 1 C sour cream
- Pie crust
- Blend cornstarch and sugar thourghly in a pan.
- Stir in liquid and cherries, stirring consistently until mixture thickens. Boil 1 minute.
- Remove and cool.
- Prepare pie crust in 9 inch pie pan.
- Spread 1/2 of cherry pie filling on crust. Bake for 15 minutes at 425. Remove pie and reduce temperature to 350.
- Beat cream cheese with sugar, eggs, and vanilla until smooth. Pour over hot pie.
- bake for 25 minutes at 350, remove from oven and cool.
- Spoon sour cream around edge, fill middle with remaining pie filling.
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