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Could Be Just a Bowl of Cherries
- FROM THE AMERICAN
INSTITUTE FOR CANCER RESEARCH
Historians
now say that George Washington never did chop down his father’s
cherry tree. They say an early biographer invented the story
to fill a gap in the record of Washington’s childhood. But
eating cherries is still a good way to honor America’s first
president.
Research has
shown that fresh, frozen and canned cherries offer many health
benefits. Washington would have approved.
And besides: It’s National Cherry Month.
Cherries contain
several natural substances that seem to fight cancer. One such
compound, perillyl alcohol, binds to protein molecules to inhibit
the growth signals that stimulate tumor development. In laboratory
studies, this phytochemical has caused pancreatic tumors to regress.
It has also shown the potential to help prevent cancers of the
breast, lung, liver and skin.
Also found
in cherries are anthocyanins, a class of compounds which act
as potent antioxidants. These substances isolate certain destructive
by-products of metabolism and usher them safely from the body.
Cherries also
are a significant source of dietary fiber and potassium.
All fruits,
vegetables, whole grains and beans contain powerful natural disease-fighting
substances, according to the American Institute for Cancer Research
(AICR). So AICR recommends a predominantly plant-based diet rich
in a variety of these foods. Fruits and vegetables have been
found to be particularly important to cancer prevention.
AICR recommends
five or more servings of fruits and vegetables each day for optimum
health benefits. According to national surveys, however, the
average American gets two to three.
Cherries can
be much more than pie filling. Fresh sweet cherries make a quick,
easy snack. They can be pitted and thrown into waffles, pancakes
or muffins. Dried cherries can be tossed into salads, sprinkled
over yogurt and cereal, or added to meatloaf.
Tart cherries
(also known as sour or pie cherries) are seldom sold fresh. They
are smaller, softer and generally too sour to eat raw. Instead,
they are canned or frozen for use in pie fillings or sauces.
Cherry salsa
can be a spicy-sweet condiment for chicken, turkey or pork. Or
try it as a side dish, or as a dip with crackers, preferably
whole-grain.
Cherry Salsa - Makes 8 servings.
- 1 cup dark
sweet cherries (frozen or fresh and pitted)
- 2 Tbsp. basil,
chopped
- 3 Tbsp. green
bell pepper, minced
- 1 tsp. fresh
lemon juice
- 1 tsp. Worcestershire
sauce
- 1/8 tsp. Tabasco
sauce, or to taste
- Salt, to taste
(optional)
Chop cherries
into small dice and combine with the remaining ingredients. Refrigerate
at least 1 hour.
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Per serving: 29 calories, 0 g. total fat (0 g. saturated fat),
7 g. carbohydrate, less than 1 g. protein, less than 1 g. dietary
fiber, 7 mg. sodium. |
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AICR offers a
Nutrition Hotline (1-800-843-8114) Monday-Friday, 9 a.m. to 5
p.m. ET, a free service that allows you to ask a registered dietitian
questions about diet, nutrition and cancer. The American Institute
for Cancer Research is the only major cancer charity focusing
exclusively on the link between diet, nutrition and cancer. The
Institute provides a range of education programs that help millions
of Americans learn to make changes for lower cancer risk. AICR
also supports innovative research in cancer prevention and treatment
at universities, hospitals and research centers across the U.S.
The Institute has provided more than $65 million in funding for
research in diet, nutrition and cancer. AICR’s Web address
is www.aicr.org. AICR is a member of the World Cancer
Research Fund International. |
- POSTED FEBRUARY
17, 2004
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