Cherries

Cherries have been a popular “superfood” and studied specifically for its effects on exercise-induced muscle damage, reducing muscle pain, and reducing muscle stress.

Cherries come in a variety of ways, fresh, frozen, dried, juiced, and even freeze-dried into a powder. There are also different types of cherries ranging from tart, sweet, and Rainier cherries (which are the pink/yellow ones). All cherries have one thing in common, they’re high in antioxidants and rich in vitamin C making them a powerful fruit and “superfood”.

How To Use:

Cherries can be used raw/fresh as a snack, sliced on top of a savory salad, sliced into desserts, baked into bread, muffins, cakes, or added to smoothies. You can also use fresh, frozen, or dried cherries to add variety to recipes. A great recipe to try them in is Tart Cherry Chia Pudding.

Nutrient Breakdown of Cherries:

* per 100g, raw

Carbohydrates  — 16g per 1 cup serving
Vitamin C — 12% DV
Manganese — 4% DV
Potassium— 6% DV
Antioxidants and anthocyanins

Cherries have been a popular “superfood” and studied specifically for its effects on exercise-induced muscle damage, reducing muscle pain, and reducing muscle stress.

Tart cherries have also been used for gout, dyspepsia, edema, insomnia, and osteoarthritis. Tart cherries also contain melatonin, the hormone that helps all of us get a good nights sleep; therefore it’s claimed to help with insomnia although there is not enough research to claim to enhance sleep quality.

The role of cherries in exercise and athletic performance show consuming these food products prior, during, and post-exercise may help reduce pain, delayed onset muscle soreness, and overall provide an anti-inflammatory benefit to skeletal muscle. You may use tart cherries as the whole fruit raw, frozen, juice, or as juice concentrate prior to exercise, during exercise or post-exercise.

Where to Purchase:

Health food stores, grocery stores, farmers markets, or online retailers if using freeze-dried cherries

Tips and Tricks:

Keep frozen cherries on hand for a quick cold smoothie and tart cherry juice for recovery post-workout!