Cherries
Overview
Cherries (especially tart varieties) provide anthocyanins—principally Cyanidin and Peonidin backbones—plus melatonin and other polyphenols studied in sleep and recovery contexts [1]. Berry-class polyphenols have systematic-review support for cognitive performance endpoints in aging [2].
Within the BRAIN Diet framework, cherries are a polyphenol fruit used fresh, frozen, or as tart juice in targeted portions rather than as a primary calorie source [1,2].
Key Nutritional Highlights
- Anthocyanin-rich stone fruit; tart varieties noted for melatonin interest [1].
- Berry polyphenol cognitive evidence from systematic reviews [2].
- Frozen whole cherries preserve polyphenols better than juice-only patterns.
- Low energy density fresh; juice concentrates sugar — portion accordingly.
Food Context
Synergies
- Part of diverse fruit intake
Preparation
- See Tart Cherry for detailed sleep support information
Recipes
Nutrient Tables (per 100 g)
Selected food and preparation: Cherries, sweet, raw. per 100 g edible portion.
Core nutrients
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Energy | 63 kcal | — |
| Protein | 1.1 g | — |
| Total fat | 0.2 g | — |
| Saturated fat | 0 g | — |
| Carbohydrates | 16 g | — |
| Sugars | 12.8 g | — |
| Fibre | 2.1 g | — |
Bioactive compounds
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| Cyanidin | Present — quantity not established | Cherries, sweet, raw; NDB 09070 — glycosides / reported aglycone equivalents |
| Peonidin | Present — quantity not established | Cherries, sweet, raw; NDB 09070 — glycosides / reported aglycone equivalents |
- Cyanidin, Peonidin: USDA flavonoid database, Release 3.3; the studied food form is shown beside each constituent. Glycoside-derived records do not establish free-aglycone amounts.
Technical provenance
Cyanidin: USDA flavonoid database Release 3.3 (2018); Printed page 30; Cherries, sweet, raw; NDB 09070. Positive mean in the named food row, not an assumed association from database title. No free-aglycone mass inferred.
Peonidin: USDA flavonoid database Release 3.3 (2018); Printed page 30; Cherries, sweet, raw; NDB 09070. Positive mean in the named food row, not an assumed association from database title. No free-aglycone mass inferred.
Substances
3 substances in this food
Peonidin
USDA’s flavonoid database identifies peonidin-derived glycosides in cherries, sweet, raw. A separate amount for this page is not established. This does not establish free-aglycone content.
Vitamin C (Ascorbate)
USDA FoodData Central reports vitamin C in Cherries, sweet, raw.
Cyanidin and Cyanidin-3-Glucoside (C3G)
USDA’s flavonoid database identifies cyanidin-derived glycosides in cherries, sweet, raw. A separate amount for this page is not established. This does not establish free-aglycone content.
References
[1] Anthocyanin-rich stone fruit; tart varieties noted for melatonin interest. Hein & Whyte 2019. Systematic Review of the Effects of Blueberry on Cognitive Performance as We Age
[2] Berry polyphenol cognitive evidence from systematic reviews. Neshatdoust & Saunders 2016. High-flavonoid intake induces cognitive improvements linked to changes in serum brain-derived neurotrophic factor: Two randomised, controlled trials