Fruit - Cherry

Cherry

Principle	Nutrition Value per 100g for Sweet cherry	Nutrition Value per 100g for Sweet Tart	Percentage of RDA for Sweet cherry	Percentage of RDA for Tart
Energy	63cal	50 Kcal	3%	2.5%
Carbohydrates	16.1 g	12.18 g	12%	9%
Protein	1.06 g	1.00 g	2%	2%
TotalFat	0.2 g	0.3 g	1%	1.5%
Cholesterol	0 g	0 g	0%	0%
DietaryFiber	2.1g	1.6 g	5.5%	4%
Vitamins
Folates	4 µg	8 µg	1%	2%
Niacin	0.154mg	0.400 mg	1%	2.5%
Pantothenicacid	0.199mg	0.143 mg	4%	3%
Pyridoxine	0.049mg	0.044 mg	4%	3.5%
Riboflavin	0.033mg	0.040 mg	2.5%	3%
Thiamin	0.027 mg	0.030 mg	2%	2.5%
VitaminC	7mg	10 mg	11%	17%
Vitamin A	640IU	1283 IU	21%	43%
VitaminE	0.07mg	0.07mg	0.5%	0.5%
Vitamin K	2.1µg	2.1 µg	2%	2%
Electrolytes
Sodium	0mg	3mg	0%	0%
Potassium	222mg	179mg	5%	4%
Minerals
Calcium	13 mg	16 mg	1.3%	1.6%
Copper	0.060mg	0.104 mg	7%	11.5%
Iron	0.36 mg	0.32 mg	4.5%	4%
Magnesium	11 mg	9mg	3%	2%
Manganese	0.070 mg	0.112mg	3%	5%
Phosphorus	21 mg	15 mg	3%	2%
Zinc	0.07mg	0.10 mg	0.5%	0.1%
Phyto-nutrients
Carotene, alpha	0µg	0 µg	--	--
Carotene,beta	38µg	770 µg	--	--
Crypto-xanthin,ß	0µg	0 µg	--	--
Lutein-zeaxanthin	85µg	85 µg	--	--

1. Arthritis and Gouts: Contains more of the potent antioxidant anthocyanin than any other fruit. May help reduce inflammation and ease the pain of arthritis and gouts.
2. Ends Insomnia:
3. Shields agaist alzheimer's:
4. Improves Immune system:Cherries are one of the very low calorie fruits; however, are rich source of nutrients, vitamins, and minerals. Both sweet as well as tart cherries are packed with numerous health benefiting compounds that are essential for wellness.
5. Fights against painful muscle condition, and sports injuries:Scientific studies have shown that anthocyanins in the cherries are found to act like anti-inflammatory agents by blocking the actions of cyclooxygenase-1, and 2 enzymes. Thus, consumption of cherries has potential health effects against chronic painful episodes.
6. Against cancers, aging and neurological diseases, and pre-diabetes condition:Research studies also suggest that anti-oxidant compounds in tart cherries help the human body to fight with the diseases.
7. Regulate heart rate and blood pressure:Further, they are also mild source of zinc, moderate sources of iron, potassium, and manganese and good source of copper. Potassium is a heart-healthy mineral; an important component of cell and body fluids that regulate heart rate and blood pressure.
8. Free Radicals:Anti-inflammatory property of cherries has been found effective in reducing heart-disease risk factors by scavenging action against free radicals.
9. Weight Management:Cherries contain about 100 calories per cup and provide us with the perfect amount of calories required daily. They also help us in losing weight.

1. Anti-Aging and sking Brightening:Slows aging process. Cherries are pigment rich fruits. These pigments, in fact, are polyphenolic flavonoid compounds known as anthocyanin glycosides. Anthocyanins are red, purple or blue pigments found in many fruits and vegetables, especially concentrated in their skin, known to have powerful anti-oxidant properties.
2. Beautiful Hair:Vitamins in cherries makes hair strong and healthy.

1. Pregnancy and breast-feeding: Sweet cherry is safe for pregnant and breast-feeding women in food amounts. But larger medicinal amounts should be avoided until more is known.
2. poisonous seeds:Side effects of cherries also include the adverse impact of its seeds. Research has shown that the seeds and leaves of a cherry tree can contain certain poisonous elements. Always ensure that you throw away the pit and avoid swallowing it.
3. Sugar Patients:Cherries also contain a good amount of sugar, and eating too many in a day can actually have an adverse impact.

1. Season Available:Cherry fruit season lasts from end of May until August in the United States.
2. Selection:Choose cherries that have bright, shiny skin with green stalk firmly attached to the top of the fruit.
3. Storing:Fresh ripe cherries have a short shelf life. Keep fresh cherries in the refrigerator. Whenever you wish to eat them, just rinse cherries in lukewarm water to remove dust and to bring them to room temperature. Then, gently pat dry with soft cloth to remove moisture.
4. Serving:To prepare cherry, remove the stalk, wash them gently in cold water, and pat dry in soft cloth. Ripe ones can be eaten as a whole including skin to get the maximum benefits. Sweet cherries can be eaten all alone.
5. Cooking Tips:
   1. Much of the C vitamin is lost when they are heated.
   2. Add dried cherries in fruit-cakes, bread, and cookie.
   3. Use them in desserts, pie fillings and toaster Pastries.
   4. Tart cherries are mainly used in the preparation of sauce, pie fillings, jams, muffins and cheese cakes.
   5. Tart cherry fruit juice concentrates is a favorite refreshing drink among athletes and various sports personnel.
   6. Dried tart cherries make delicious additions to meals and snacks.
6. Safety: