Choose cherries as part of a healthy diet

Sweet, juicy and tart, cherries contain a number of healthful phytochemicals that may help prevent certain cancers and heart disease. Discover their beneficial nutrients and new ways to add more cherries to your diet.

• Anthocyanins: These plant pigments may reduce LDL ("bad") cholesterol oxidation and may also help prevent heart disease
• Chlorogenic acid: This phenolic compound may help thwart carcinogenic environmental toxins such as nitrosamines in cigarette smoke
• Cyanidin: A type of anthocyanin found in cherries, this compound may inhibit inflammatory enzymes
• Perillyl alcohol: Research suggests that perillyl alcohol re­duces pancreatic, breast, liver and lung tumours and may cause cell death in tumour cells without harming healthy cells
• Quercetin: A much-studied flavonoid, quercetin exhibits anticarcinogenic and antioxidant activities. Studies also link quercetin to a reduced risk for coronary artery disease and certain types of cancer. Cherries are believed to contain impressive amounts of quercetin
• Rutin: Rutin may enhance the activity of vitamin C and is believed to help maintain healthy veins and capillaries

• Cherries contain some vitamin C, which is diminished when cooked
• Preliminary research shows that adding a few chopped cherries to hamburger meat reduces the level of heterocyclic aromatic amines (HAAs), the dangerous, potentially carcinogenic compounds that form when fish or meat cooks

Although there is scant scientific evidence to support what many people believe, that cherries and cherry juice can relieve the pain of gout, some research suggests that a substance in cherries called cyanidin has anti-inflammatory properties — an attribute that might certainly help reduce the swelling and pain of gout.

• Chop cherries and combine with scallions, green pepper and celery. Toss in a spicy dressing and use as a salsa to serve with grilled meats or poultry
• Add chopped cherries to your favourite brownie, cake or cookie recipe
• Add halved or chopped cherries to a savoury stir-fry, stew, curry or soup
• Freeze cherry juice in ice-cube trays. Combine the frozen juice cubes with more cherry juice, cherries and yogurt in a blender, and puree to make a smoothie
• Use cherry juice in place of red wine in savoury sauces
• Use dried cherries in place of raisins

Nutritious, tasty and versatile, cherries make a great addition to a well-balanced and healthy diet. Try adding some more to your snacks and meals to enjoy their many benefits.