From: Stemilt Nutrition Roundup Newsletter - June 2007
According to Roberta Duyff, acclaimed author, dietitian, and food and nutrition consultant for the Yakima, Wash.-based Northwest Cherry Growers association, sweet cherries are a wonder food! A good source of vitamin C and fiber, they’re low in fat and they are sodium and cholesterol free. Sweet cherries also have high antioxidant levels, and they are among the top 10 fruits with a high oxygen radical absorbance capacity (ORAC).
A food’s ORAC score demonstrates how effective the food is at raising the antioxidants in the bloodstream. Studies suggest that eating plenty of high-ORAC foods can raise the antioxidant power of blood 10 to 25 percent. Cells can become damaged when oxygen is released as a byproduct of energy being metabolized. Antioxidants neutralize free radicals and help prevent this cumulative damage to body cells and tissues.
Duyff’s report, which was compiled from various studies pointing to the health benefits of eating cherries, underscored the occurrence of anthocyanins in the fruit. Here is more information about this healthful compound in cherries:
• Protection against heart disease -- It’s worth noting that cherries, like red wine, contain large amounts of an anthocyanin pigment called cyanidin 3-glucoside, (C3G); C3G may contribute to the low incidence of heart disease, even in some studies where subjects had a very high fat intake in their diet. Anthocyanins also are the substances that give cherries their rich, red hue. The darker the cherry was, the higher the anthocyanin level. Some studies show that anthocyanins are among the most powerful cancer-fighting phenolic compounds.
• Protection against cancer -- Fruit pigments have been described as the “mother lode in a gold mine of antioxidants.” The cancer-protecting flavonoids and phenols, such as anthocyanins in sweet cherries, are believed to protect especially against cancer of the alimentary tract (esophagus, stomach, and digestive system). No recommended intake currently exists for anthocyanins. However, sweet cherries are an excellent source of this beneficial phenol.
• Reduction of inflammation -- Anthocyanins in cherries also may have anti-inflammatory properties, which may relieve arthritis symptoms. It’s believed that anthocyanins block inflammatory enzymes, thus reducing pain. According to various studies, eating two servings of cherries also decreases the inflammation and other symptoms associated with gout.
• Melatonin for good sleep -- The presence of sleep-inducing melatonin has also been found in sweet cherries, according to Duyff’s report. Both sweet and tart cherries contain melatonin. Melatonin also is believed to have high antioxidant activity, with superior effectiveness in “scavenging” free radicals, particles that can damage human cells.
For more of Duyff’s findings about cherries, go to www.nwcherries.com and click on the Health tab.
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