1/8 cup (40 g) Premium Dried Cherries contain around 70 calories, making them a tasty yet healthy snack option. Cherries are a good source of carbohydrates and fiber, making them an ideal energizing snack that can keep you going throughout the day.

Apart from being low in calories, dried cherries are also rich in nutrients such as vitamins A and C, and minerals like potassium, copper and manganese. Compared to fresh cherries, dried cherries are a little bit smaller in size and have a higher concentration of nutrients. This makes them an ideal alternative to fresh cherries for those who want to enjoy the flavor and nutritional benefits of the fruit year-round.

In this article, we'll explore some of the health benefits associated with consuming dried cherries, as well as some practical tips on how to incorporate them into your diet.

Rich in Calories

Although one serving of dried cherries contains around 70 calories, the fruit is also rich in carbohydrates and fiber that provide energy, making it a great snack choice for people on the go. The carbohydrates in cherries are in the form of natural sugars, which provide a quick source of energy. However, the fiber in the fruit helps to slow down the absorption of sugars, leading to a more stable release of energy over time. This makes the fruit ideal for people looking to cut down on sugary snacks without compromising on energy levels. Dried cherries can be eaten on their own, or mixed with nuts or seeds to make a more substantial snack. They can also be added to granola, oatmeal or smoothies for an extra boost of energy.

A Small Portion Provides Energy

Because dried cherries are rich in carbohydrates, even a small portion can provide a significant amount of energy. For example, 1/8 cup of dried cherries (40g) contains around 20g of carbohydrates, which is equivalent to the amount found in a small banana or a slice of bread. Since the fruit is dense in calories but small in size, it is easy to carry around and can be eaten on the go. This makes it a good snack option for hikers, runners or anyone else who needs a quick source of energy. It is worth noting, however, that like all dried fruit, dried cherries are high in sugar and should be consumed in moderation to avoid unintended weight gain.

A Good Source of Antioxidants

Dried cherries are a good source of antioxidants, which are compounds that help to neutralize harmful free radicals in the body. Free radicals can cause oxidative stress, which is associated with several chronic diseases like cancer, heart disease, and Alzheimer's disease. Antioxidants in cherries, such as anthocyanins, carotenoids, and flavonols, can help reduce inflammation and protect cells from damage. These compounds are more concentrated in dried cherries than in fresh cherries, making them an even better source of antioxidants. To get the most antioxidant benefits from dried cherries, try to choose those that are free from added sugars or preservatives, and store them in a cool, dark place to prevent oxidation.

May Help Improve Sleep Quality

Dried cherries are a natural source of melatonin, a hormone that regulates sleep-wake cycles. Melatonin is produced by the pineal gland in the brain, and its levels increase at night to promote sleep. Consuming foods rich in melatonin, such as cherries, may help improve the quality and duration of sleep. Studies have shown that tart cherry juice, in particular, can help people with insomnia sleep more easily and for longer periods of time. Although dried cherries contain less melatonin than tart cherry juice, they can still be a healthy and tasty addition to your diet if you find it difficult to fall asleep at night.

May Aid in Digestion

Dried cherries are a good source of fiber, which is essential for maintaining a healthy digestive system. Fiber helps to promote regular bowel movements and prevent constipation. In addition, cherries contain compounds like quercetin and chlorogenic acid, which have anti-inflammatory properties and may help to relieve digestive issues like bloating, gas, and diarrhea. To maximize the digestive benefits of dried cherries, try to drink plenty of water throughout the day and include other sources of fiber in your diet.

Convenient and Versatile Snack

Dried cherries are a convenient and versatile snack that can be eaten on their own or mixed with other foods. They are lightweight and easy to pack, making them ideal for taking to work, school or on road trips. Dried cherries also pair well with a range of other snacks, including nuts, seeds, granola, and yogurt. They can be used to add flavor and texture to salads, baked goods, and other recipes in place of fresh cherries. If you are looking for a snack that is both healthy and delicious, dried cherries are an excellent option.

Can Be Used in a Variety of Recipes

Dried cherries can be used in a variety of sweet and savory dishes, from breakfast foods like oatmeal and pancakes to main courses like chicken or pork. They can also be used to add flavor and texture to salads, roasted vegetables, and grain-based dishes. One popular way to use dried cherries is in baked goods, such as muffins, scones, and bread. They can also be added to trail mix or homemade energy bars for an extra boost of nutrition. If you are feeling adventurous, try experimenting with your favorite recipes to find new and interesting ways to incorporate dried cherries into your meals.

May Lower Risk of Certain Diseases

The antioxidants in dried cherries may help to reduce the risk of certain chronic diseases like cancer, heart disease, and Alzheimer's disease. A study published in the Journal of Nutrition found that regular consumption of cherries could help to lower levels of inflammation and oxidative stress in the body. In addition, tart cherries have been shown to lower levels of uric acid in the blood, which can help to prevent gout attacks. This makes them a great alternative to other high-purine fruits that can trigger gout symptoms. While more research is needed to confirm the disease-fighting potential of cherries, adding dried cherries to your diet is a safe and healthy way to get more antioxidants into your system.

Suitable for Different Dietary Needs

Dried cherries are suitable for people following different dietary patterns, including vegan, paleo, and gluten-free diets. They are naturally free from cholesterol, and can be a good source of protein, fiber, and healthy fats. If you are following a low-carb or ketogenic diet, dried cherries may not be the best snack option as they are relatively high in carbs. However, they can still be used in moderation to add flavor and nutrition to your meals. When buying dried cherries, check the label for added sugars or preservatives, and look for options that are organic and non-GMO if possible.

Can Be Enjoyed Year-Round

One of the great things about dried cherries is that they can be enjoyed year-round, even when fresh cherries are out of season. Dried cherries are available at most grocery stores and can be ordered online in bulk. To keep your dried cherries fresh for longer, store them in an airtight container in the refrigerator or freezer. This will help to prevent oxidation and preserve their flavor and nutritional value. Overall, dried cherries are a tasty and healthy snack option that can be enjoyed by people of all ages and dietary needs.