Cherry Nutrition Facts

A bowl full of sweet cherries is brimming with health benefits. Cherries are naturally low in fat and calories and free of both cholesterol and sodium. They are also a good source of dietary fiber, vitamin C, potassium and contain boron.

Facts

• The word 'cherry' comes from the French word ‘cerise,’ which in turn comes from the Latin words cerasum and Cerasus, the classical name of the modern city Giresun in Turkey.
• It is believed that the sweet cherry originated in the area between the Black and Caspian Seas in Asia Minor around 70 B.C. The Romans introduced them to Britain in the first century A.D.
• Cherries are drupes, or stone fruits, and are related to plums, peaches and nectarines.
• There are 430 species in the genus Prunus which include cherries, plums, peaches, apricots and almonds - just to name a few.
• The English colonists brought cherries to North America in the 1600’s.
• There are more than 1,000 varieties of cherries in the United States, but fewer than 10 are produced commercially.
• On average, there are about 44 cherries in one pound.
• In an average crop year, a sweet cherry tree will produce 800 cherries.
• Seventy percent of the cherries produced in the United States are grown in the Northwest.
• Stemilt Growers is the world’s largest shipper of sweet cherries.
• While they have long been a popular dessert fruit, cherries were used for their medicinal purposes in the 15th and 16th centuries.
• Researchers first found that eating cherries may help relieve gout and arthritis attacks back in 1950 during a preliminary study of daily cherry consumption.
• Anthocyanids give cherries their red color.
• The world's heaviest cherry was grown by Gerardo Maggipinto (Italy) and weighed 21.69 g (0.76 oz) on June 21, 2003. The cherry was presented at La Grande Ciliegia, in Sammichele di Bari, Italy.

Fiber: One cup of cherries contains 3 grams of dietary fiber, an essential ingredient in a healthy diet. Adults should consume between 20 and 30 grams of fiber each day. Research suggests that a high-fiber diet can prevent constipation, lower the risk for developing digestive disorders, lower cholesterol, control blood sugar and aid in weight loss.

Potassium: Cherries are a good source of the nutrient potassium, with approximately 260 milligrams in a one cup serving. The recommended daily dose of potassium for adults is 3,400 milligrams. Potassium is a main electrolyte that keeps the body functioning properly and plays an important role in muscle, heart, kidney and nerve cell functions. It also works with another electrolyte, sodium, to balance water levels throughout the body.

Vitamin C: One serving of cherries has 16% of the recommended daily dose of vitamin C, a water-soluble vitamin that is essential to keep the body functioning normally and maintain a healthy immune system. Vitamin C is also a highly effective antioxidant, which means it may help prevent the onset of several chronic diseases.

Boron: Cherries also contain boron, a mineral that helps maintain calcium balance and promotes bone health. Some research suggests that boron may play a role in preventing osteoporosis, a disease in which bones become fragile and more likely to break. The level of boron needed in the diet is not known, but many nutritionists suggest consuming between 3 and 5 milligrams of boron each day. In addition to sweet cherries, boron is found in many other common fruits, leafy vegetables and legumes.

Cherry Nutrition Facts

Cherries are certainly one of today’s most popular dessert fruits, but they have been recognized for their medicinal purposes since the 1400’s. One cup of sweet cherries has just 90 calories and is a good source of fiber and vitamin C. With these great attributes, it’s no wonder why many nutritionists, dietitians, and other health professionals often refer to cherries as a superfood. Read on to learn about the many “super-powers” of cherries:

Cherries and Antioxidants:

Did you know that cherries rank among the top 20 foods with the highest concentration of antioxidants. In fact, the standard one-cup serving of cherries has the capacity to carry 4,873 antioxidants! Antioxidants are substances found in foods that may protect cells from damage caused by unstable molecules, known as free radicals. Cherries are especially rich in a phytochemical called anthocyanin. They also contain melatonin, phenols and quercetin.

Cherries and Melatonin:

There are many instances in life when your sleep patterns are disrupted. Whether it is expected jet lag or an ongoing sleep disorder, fresh cherries and the melatonin they contain can be an ally for you! Melatonin is a naturally occurring hormone produced by the pineal gland in the brain. It plays a key role in regulating the body’s internal clock and helps determine when we fall asleep and when we wake up. Eating a handful of cherries just before bed is a great way to naturally regulate your sleep cycle.

Cherries, Arthritis and Pain Relief:

Great news for arthritis sufferers! A bowl full of cherries may help alleviate pain and inflammation associated with arthritis and gout, the most severe form of arthritis. A gout attack occurs when excessive amounts of uric acid (waste product found in the blood) accumulate in the joints, and cause inflammation and pain.

Back in 2004, researchers from the Agriculture Research Service and University of California-Davis teamed up to study the effects consuming cherries could have on reducing pains caused by gout. They found that participants who ate 45 sweet cherries during breakfast significantly decreased their blood plasma levels while simultaneously increasing the amount of uric acid removed through urine. According to the researchers, these two changes are signs of a healthy immune system fighting inflammation.

Cherries and Heart Health:

Cardiovascular disease, or heart disease, is the single leading cause of death in America. One of the many health benefits of cherries is that they contain powerful antioxidants called anthocyanins, which may reduce a person’s risk of developing cardiovascular disease.

Just like red wine, anthocyanins give cherries their deep red color and also protect cells from damage during an interaction with oxygen. This important process also serves to protect the heart and surrounding tissue, inhibit plaque formation and reduce inflammation.

Cherries and Brain Health:

Cherries are one of the few foods that contain melatonin. In addition to helping regulate sleep patterns, melatonin is an important antioxidant that helps maintain optimum brain functioning and may deter the onset of age-related chronic diseases like Alzheimer’s. Research also suggests that the anthocyanins found in cherries further protect neural cells and promote brain health.

Source: stemilt.com

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Chili Peppers for Beginners

By Julian Livsey
This guide is for anyone who has somehow hit on the idea that it would be fun to grow chile peppers. You haven't grown them before, perhaps you haven't really grown anything before. After a bit of research on the internet you are completely overwhelmed by the advice and information; not sure where to begin. thechileman website is not aimed at the prefessional growers, yet when we start talking in the guides about vermiculite and heated propagators it may make you wonder whether growing chile peppers is for you afterall. Well don't be put off, there is an easier way! Yes we like pre-germinating our seeds. We like heat mats, and the drainage advantage of perlite in our soil mix but you don't have to do all that. Chile plants can be stunningly easy to grow. So here is thechileman's guide for first time growers or those who don't want to bother with anything complicated...

Seeds

To grow your own chile peppers you first need seeds. There are lots of fantastic varieties of peppers available to choose from. But for the complete beginner who wants garanteed chile pods and doesn't want to wait too long to get them, the usually shorter growing time of the Capsicum Annuum's are probably a good choice, particularly for anyone growing in a cooler climate. You can buy seeds from your local garden centre or take a look at our pod pals section for some recommended seed suppliers. But if you prefer, it really is as simple as popping down to your local supermarket, buying a couple of peppers and scraping out the seeds.

Germination.

This is probably the single most discussed stage of chile pepper growing and the one that offers the most opinions. Now that you have your seeds the trick is to turn them into plants. The first stage of that is to get them to germinate. The main requirements for a seed to germinate are heat, moisture and oxygen. It is possible to germinate your seeds in everything from tissue paper to rock wool cubes, but the easiest growing medium is soil.

It doesn't matter what you use to hold your soil. Whether it is a propagator or a simple plastic box with some small drainage holes cut into the bottom of it to stop the soil getting water logged. Sow your seeds by placing them on the surface of the soil, then cover them over with more soil but only so that they are just below the surface, perhaps as little as three milimeters. Seeds only have so much energy stored before they need to generate more from light, so plant them too deep and they will run out of energy before they reach the surface.
To get moisture to the seeds you need to water the surface of the soil. Not too much, you want the soil to be moist, not water logged. The final ingredient is heat. At this stage there is no requirement for light so you may find something like an airing cupboard is ideal. Above a radiator, anywhere reasonably warm will do. But bear in mind you don't want to bake them, and also that too much heat will reduce the moisture content of your soil.

Sucessful germination

Depending upon the variety that you are growing, your seeds will take anywhere from a few days to several weeks to break the surface. You need to be patient but you will be rewarded when they push their way through the surface. While they are seedlings your plants are very sensitive and delicate so best not to touch them. Heat and moisture are still important but key now is the amount of light your seedlings receive. Place your plants in a south facing window or a warm greenhouse if you can.

Transplanting

Chile plants generally produce sets of leaves in pairs. The first set are called the seed leaves, the next set will be the first true set of leaves. Once your seedlings have these you will need to move them to a larger pot to give them more room to grow. Plant pots are cheap and easy to find. It doesn't matter what size you use, but most people would start off with one about four inches in diameter and gradually move up as the roots start showing through the drainage holes at the bottom. Leaving in a small pot will check the growth of your chile plant. You may be happy with a six inch pot so that your plant can sit on the kitchen windowsill, or you may have your eye on the empty beer keg round the back of your local pub.

Feeding

Another black art during chile pepper growing is fertilizer. Most come with a mix of NPK which is nitrogen, phosphorus, potassium. Too much nitrogen and your plants will be all leaves and no fruit, not enough and your plants may be yellow and withered. But you don't need to worry about fertilizer if you don't want to. The correct balance of light, water are really all that the plant needs. As long as your soil is half way decent the plant will be able to get all the nutrients it needs from that.

Flowering

When your plants produce flowers you are in business. This is where the fruit comes from. Again you can read plenty about how best to pollinate your chile plant's flowers but trust us, this will work - when there are several flowers open on your plant, rub your finger around the middle part to pick up the pollen, and repeat a couple of times for each flower. This will move the pollen to the stamen and start the chemical reaction needed to make the fruit.

Fruiting

If all is well the flower petals will drop off as the green middle part of the flower starts to swell slightly. This is the chile pepper beginning to grow. Depending upon which variety you have decided to grow, the chile pod that is now starting to form could end up like any of these. Keep your plant happy and it will continue to produce fruit well into the autumn and perhaps even beyond.

Source: http://www.thechileman.org

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