Rainier cherries are packed with vitamins and antioxidants, offering numerous health benefits. These juicy, sweet fruits are full of essential nutrients like potassium, copper, vitamin C, and polyphenols. You can enjoy them fresh or use them in recipes like cakes, pies, tarts, and cheesecakes.
Rainier cherries are sweeter than dark cherries and are often mistaken for them when, in fact, they are just another variety. They make a great snack, with one cup (around 21 cherries) containing less than 100 calories and providing 15% of your daily vitamin C needs. Considered “America’s super fruit,” these cherries are a nutritious pick to support a long, healthy life. The USDA notes that a cup of Rainier cherries delivers 90 calories, fiber, protein, and vitamins A and C.
These cherries are more than just delicious; they offer a host of health benefits:
1. Nutritional Powerhouse: A serving of Rainier cherries (5 ounces or about 21 cherries) contains 90 calories and 3 grams of fiber, supplying plenty of potassium and vitamin C. They also have anthocyanins, compounds with antioxidant, anti-inflammatory, and potentially anti-cancer properties.
2. Sleep Aid: With melatonin, a hormone that regulates sleep cycles, they can help combat insomnia.
3. Anti-Inflammatory: The antioxidants anthocyanins and cyanidin may help reduce inflammation, potentially benefiting conditions like arthritis.
4. Blood Sugar Regulation: The anthocyanins in these cherries can increase insulin production, which may be beneficial for those managing diabetes.
5. Quercetin Source: This natural flavonoid helps protect against DNA damage and may lower the risk of heart disease and certain types of cancer.
6. Arthritis Relief: Regular consumption of Rainier cherries or their juice might help reduce joint pain for those with osteoarthritis.
7. Rich in Iron: These cherries have an alkaline nature that helps remove toxins from the body.
8. Supports Weight Loss: Low in calories but rich in vitamins, they aid metabolism and help flush out toxins.
9. Cancer Protection: Rainier cherries are loaded with antioxidants like ellagic acid, which may lower the risk of cancer.
10. Lowers Blood Pressure: High in potassium, they help balance sodium levels and maintain healthy blood pressure.
11. Heart Health: Anthocyanins in the cherries may promote heart health by reducing inflammation and enhancing artery function.
12. Energy Boost: They provide energy and help build blood, also contributing to flexibility due to their sodium content.
13. Anti-aging: With high antioxidant levels, they slow down aging by fighting free radicals, keeping skin looking younger.
14. Hair Health: Vitamin-rich Rainier cherries hydrate the scalp and contribute to healthy hair growth with vitamin A and C.
Beyond their health benefits, Rainier cherries are perfect for various dishes. To keep them fresh, store them unwashed and uncovered in the refrigerator for about a week, or freeze them after rinsing to enjoy later. From cocktails to desserts, Rainier cherries make a delightful addition to any meal.
