Cherries

Overview

Cherries (especially tart varieties) provide anthocyanins, melatonin, and 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

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	63 kcal	—
Protein	1.1 g	—
Total fat	0.2 g	—
Saturated fat	0 g	—
Carbohydrates	16 g	—
Fibre	2.1 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	0.4 mg	2%
Zinc	0.1 mg	0.6%
Magnesium	11 mg	2.6%
Selenium	0 µg	0%
Calcium	13 mg	1.3%
Potassium	222 mg	6.5%
Choline	6.1 mg	1.1%
Folate	4 µg	1%
Vitamin B12	0 µg	0%
Vitamin B6	0 mg	2.9%

Bioactive compounds

Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.

Compound / class	Amount per 100 g	Notes
ALA	26 mg	—

Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Cherries, sweet, raw, FDC ID 171719, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

10 substances in this food

Vitamin C (Ascorbate)

Antioxidant; supports iron absorption; neuronal SVCT2 transport

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Choline

Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Vitamin B6 (Pyridoxine → PLP)

PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation

ALA (Alpha-Linolenic Acid)

Essential omega-3 precursor; limited conversion to DHA/EPA

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