Cherries
Why: They’re so good, filled with health benefits and oh-so-low in calories.

Health Perks: Fifteen cherries have only 64 calories and more than 10 percent of the daily value for vitamin C. They are also rich in vitamin E, contain 2 grams of fiber and are a good source of potassium, magnesium, iron and folate.

Cherries contain a pigment called anthocyanin (responsible for their distinctive red color), which is a type of antioxidant called a flavonoid. Flavonoids have been linked to a variety of health benefits – from potential protection against heart disease and cancer to keeping the brain sharp. The darker the cherry, the higher the anthocyanin content.

Additionally, cherries are one of the few food sources of melatonin, another potent antioxidant that helps improve the body’s circadian rhythms and natural sleep patterns.
There is also some research to suggest that cherries may have anti-inflammatory properties and help to control diabetes.

Nutrition: Serving size: 15 cherries (102g), calories 64, total fat 0.2g, cholesterol 0mg, sodium 0mg, total carbohydrate 16.3g, dietary fiber 2.1g, sugars 13.1g, protein 1.1g.

Seek Out: A very dark color, which is the clearest indication of good flavor and maturity in sweet cherries. Surface sheen is also important. Dull fruit will often taste flat and over-ripe. In general, high-quality cherries are firm, red and have bright, lustrous, plump-looking surfaces with fresh-looking stems.

Avoid: Soft, shriveled or blemished cherries, which are indications that the fruit is over- ripe. Green also suggests avoiding cherries with dark or brittle stems. And, according to Parker, you should also avoid fruit that has excessive spurs ("bumps" that grow off the stem of the fruit) and doubles (a single stem that produces two cherries), as this is an indication that the flavor will be inconsistent (some tart, some sweet).

Storage: Cherries are more perishable than other fruits and should be refrigerated immediately after purchase. Sort them first, removing any that are soft or split, and eat those right away or discard them, says Green. Cherries can be kept fresh in the refrigerator for two to three days. Avoid placing them in the sun or warm areas because they soften quickly. Check the fruit occasionally and remove any that have gone bad. Wash the fruit before eating. You can freeze cherries (with or without pits) by rinsing and draining them thoroughly, spreading them in a single layer on a cookie sheet and placing them in the freezer. Once the cherries are frozen, transfer them to a heavy plastic bag.

Interesting: Seventy percent of the cherries grown come from four states (Washington, Oregon, Idaho and Utah).

CHARLES STUART PLATKIN is a nutrition and public health advocate, author of The Diet Detective's Count Down (Simon & Schuster, 2007) and founder of DietDetective.com, the health and fitness network.