In my last columns, I have discussed the first ten superfruits out of the twenty chosen by Dr. Paul Gross (mango, fig, orange, strawberry, goji (wolfberry), red grape, cranberry, kiwi, papaya, blueberry, sour and sweet cherries, red raspberry, seaberry, guava, blackberry, black currant, date, pomegranate, acai (assai), prune). Why were these whole fruits named superfruits in the first place? Well, because each one of them contains a plethora of different essential nutrients plus a host of health protective phytochemicals. Other factors that support their right to the title are the number of scientific researches and clinical testing as well as their effects on human health and disease. Their popularity among the public and their deep colors, which contain powerful phytocompounds, also help make them qualify for nomination. Today, I shall discuss sweet and tart cherries and all the aspects that make them winners.

The cherry comes in different colors: deep red, dark purple, and gold with a touch of red. Each one has a special flavor and texture. The sweet cherry contains more sugar and less phenolic acid than its sour counterpart. Higher polyphenols occur more in the sour species and anthocyanins come from the deep crimson color of the skin and pulp. Due to its protective high polyphenols and acidity, the sour cherry is able to ward off fruit pests and diseases while still on the tree. Its acidity also contributes to its abundance in anthocyanins, which are found to help lower the occurrence of inflammation, muscle and arthritic pains, elevated cholesterol and sugar levels, and cancer.

The intense red hue in the cherry offers beta-carotene (a vitamin A precursor) and vitamin C, which are two powerful antioxidants. The fruit also contains soluble and insoluble fiber and essential dietary minerals. The deep color makes the fruit affluent in anthocyanins and their family members of cyanidins and peonidin glycosides. While relishing cherries, you may notice a faint flavor of cinnamon, coming from cinnamic acid, another important polyphenol. The high concentration of phenolic acid, contribute to the high acidity of the sour cherry, which is a characteristic of the phytocompound. The antioxidant gives the fruit its anti-inflammatory characteristic, which has attracted research.

The tart cherry provides a richer density of organic acids than the sweeter species and of course it also contains less sugar due to its acidic polyphenols, which counteract inflammation, a condition, which is implicated in diabetes, metabolic syndrome, cardiovascular disorders, obesity, and cancer.

Due to the cherry’s abundance in anthocyanins, a promising remedy for inflammation, the fruit is getting the proper attention in the research field. In studies, inflammation seemed to respond positively to anthocyanins in cherries and other berries like black raspberry and red grape, making research worthwhile. The juice is used to relieve pain in “severe knee osteoarthritis.”

The outcome of research indicates that sour cherry extracts decreased pain provoked by inflammation and swelling as much as any specified pain-reliever medication. Unfortunately, research is still limited to test-tube and rat studies. Until such research makes it to clinical testing, the fruit cannot be proclaimed a remedy. However, cherry extract supplements are already out in the market to relieve joint pains and muscle aches caused by intensive exercising.

According to medical anthropologist John Heinerman, “Raw sweet cherries (15 per day), cherry juice concentrate (1 tablespoon three times daily), and a tea made of the stems “Keep the gout under control” and “work well for arthritis.” Put a handful of cherry stems in 2 pints of boiling water; simmer for 7 minutes; leave them to steep for 20 minutes or more; and drink 2 cups daily.

With globalization of trade and easy accessibility of food products, cherries are no more a luxury for the few. However, no matter how common cherries are, they are still a pleasure to have as a snack. They add a special twist to juices, smoothies, desserts, and sauces. They also come with multiple health benefits. Just don’t finish the whole bowl; only six cherries make a portion. I know; cherries are irresistible!

N.B. Individuals with medical conditions or on medication should consult their physicians when they decide to introduce anything new in their diet even if it is natural.