Sour Red Raw Cherries: A Nutritious Delight
Sour red raw cherries are a vibrant and tangy fruit that packs a punch of nutrition, making them a perfect addition to a balanced diet. With their sweet and tart flavor, these cherries are not only delicious but also offer a variety of essential nutrients. Rich in vitamins, minerals, and antioxidants, sour cherries can contribute to your overall health while enhancing the taste of various dishes.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 50 kcal |
| Protein | 1.0 g |
| Total Fat | 0.3 g |
| Saturated Fat | 0.068 g |
| Carbohydrates | 12.18 g |
| Dietary Fiber | 1.6 g |
| Sugars | 8.49 g |
| Calcium | 16.0 mg |
| Iron | 0.32 mg |
| Magnesium | 9 mg |
| Phosphorus | 15.0 mg |
| Potassium | 173.0 mg |
| Sodium | 3.0 mg |
| Zinc | 0.1 mg |
| Copper | 0.104 mcg |
| Manganese | 0.112 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 10.0 mg |
| Thiamin (Vitamin B1) | 0.03 mg |
| Riboflavin (Vitamin B2) | 0.04 mg |
| Niacin (Vitamin B3) | 0.4 mg |
| Vitamin B6 | 0.044 mg |
| Folate | 8.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 64.0 mcg |
| Vitamin E | 0.07 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits
Sour red raw cherries are an excellent source of Vitamin C, which supports a healthy immune system, and Vitamin A, essential for eye health and skin repair. The presence of potassium aids in maintaining proper heart function, while magnesium and phosphorus are vital for bone health. Additionally, cherries contain a modest amount of fiber, contributing to digestive health and promoting a feeling of fullness.
Rich in antioxidants like vitamin C and flavonoids, sour cherries help combat oxidative stress, potentially reducing the risk of chronic diseases. They also provide small amounts of essential minerals like iron, zinc, and copper, which are vital for overall metabolic functions and the maintenance of healthy red blood cells.
Allergen Information
Sour red cherries are naturally allergen-friendly, containing no common allergens such as dairy, gluten, or nuts. However, individuals with specific fruit allergies should exercise caution and consult with a healthcare provider before adding cherries to their diet.
Dietary Preferences
- Vegan-Friendly: Sour cherries are plant-based, making them an excellent choice for vegans.
- Gluten-Free: These cherries contain no gluten, making them suitable for individuals with celiac disease or gluten sensitivity.
- Low in Fat: With only 0.3 grams of total fat per 100 grams, sour cherries are an ideal choice for those watching their fat intake.
- Low in Sodium: At just 3.0 mg of sodium per 100 grams, sour cherries can fit well into a low-sodium diet.
Tips for Use
Sour red cherries can be enjoyed in a variety of ways. Their tart flavor makes them a great addition to smoothies, baked goods, or fruit salads. They pair wonderfully with both sweet and savory dishes, such as roasted meats or grain bowls. For a refreshing treat, consider making cherry sorbet or simply enjoying them fresh as a snack.
Conclusion
Sour red raw cherries are not only a delicious fruit but also a nutrient-rich addition to any meal. With their beneficial vitamins, minerals, and antioxidants, they provide a variety of health benefits. Whether you’re using them in a recipe or enjoying them on their own, these cherries are a versatile and wholesome choice for any diet.
