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 Montmorency Tart Cherries:
Naturally Packed with Vitamins, Minerals, and Phytonutrients
Tart cherries have 19 times as
much vitamin A and beta carotene as strawberries and blueberries!
By Dr. Alice Jo Rainville
Tart cherries are a healthy whole fruit that is high in
fiber, potassium, beta carotene, and antioxidants.
One-quarter cup of dried cherries has 15% of the
RDA for fiber. Many research studies have found that diets
low in saturated fat and cholesterol and high in fiber are
associated with a reduced risk of certain cancers, diabetes,
digestive disorders, and heart disease. Cherries also
contain potassium, calcium, iron, magnesium, vitamins
A, C, B6, E, and folic acid. Tart cherries have virtually no
fat and no sodium. This variety of nutrients in tart cherries
translates into good nutrition. In fact, the nutrient profile of
cherries is hard to beat.
Nutrient Profile
Frozen tart cherries are higher in vitamin A, beta carotene,
thiamin, and phosphorus than frozen strawberries,
blueberries, and apples; and higher in iron and potassium
than frozen blueberries and apples. Vitamin A plays an
important role in vision, bone growth, reproduction, cell
division and cell differentiation. The vitamin A and beta carotene
values are astounding — tart cherries have 19 times as
much vitamin A and beta carotene as strawberries and blueberries!
(See comparisons below.)
Dietary Guidelines for Americans
The recently released science-based Dietary Guidelines
for Americans recommend two cups of fruit per day for a
reference 2000 calorie intake; consumption of a variety of
nutrient-dense foods; consumption of fiber-rich fruits often;
and consumption of potassium-rich foods. Cherries and
cherry products are natural foods that fit perfectly with all
of the above recommendations.
The new Dietary Guidelines have an increased focus on
fruit and vegetables because research has shown that fruit
and vegetable consumption decreases risk of stroke and
other chronic diseases such as cancer and heart disease.
Most Americans are not eating enough fruit. According the
U. S. Department of Agriculture’s Continuing Survey of Food
Intakes by Individuals, 48% of the population consumes
less than one serving of fruit per day
and only 24% consumes the recommended
number of servings based
on caloric intake.
Phytonutrients
Cherries are an important source
of phytonutrients. These are organic
components of plants that promote
health. Carotenoids, one class of
phytonutrients, are the red, orange,
and yellow pigments in fruits and
vegetables. Beta carotene, the carotenoid
abundant in cherries, is
more effi ciently converted to retinol
than other carotenoids; retinol is one of the most usable
forms of vitamin A. Research studies have shown that
caroten oids protect against cancer, heart disease, and age
related macular degeneration.
Cherries are also a source of the flavonoid, cyanidin,
included in the anthocyanidins subclass in the polyphenolic
class of phytonutrients. More research on phytonutrients
is underway and it is hypothesized that phytonutrients may
serve as antioxidants, enhance immune response, enhance
cell-to-cell communication, convert to vitamin A, and repair
DNA damage caused by smoking and other toxic exposures.
Summary
There are so many reasons to include nutritious tart
cherries as an important part of a healthy diet. Dried tart
cherries are delicious on their own or in cereals, trail mix,
granola bars, energy bars and salads. Frozen and canned
tart cherries can be used in baking, salsas, preserves and
fruit smoothies. Cherry juice concentrate adds flavor, color
and balance to any all-natural beverage. These days many
people are looking for whole health solutions that make
them feel better and help prevent disease. Discover the
nutrition, versatility, and great taste in all forms of Montmorency
tart cherries.
Selected Nutrients in Tart Cherries Compared to Other Fruits
article courtesy of the Cherry Marketing Institute
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Cherry Products