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- 1. Packed with nutrients
- 2. Rich in antioxidants and anti-inflammatory compounds
- 3. Can boost exercise recovery
- 4. May benefit heart health
- 5. May improve symptoms of arthritis and gout
- 6. May improve sleep quality
- 7. Easy to add to your diet
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Cherries are one of the most beloved fruits and for good reason. They’re delicious and pack vitamins, minerals, and plant compounds with powerful health effects.
Welcome to Fresh Food Fast, your source for creative, accessible recipes and nutrition tips to make eating healthier just a little bit easier — and more fun!
Cherries are small stone fruits that come in a variety of colors and flavors. There are two major categories — tart and sweet cherries, or Prunus cerasus L. and Prunus avium L., respectively.
Their colors can vary from yellow to deep blackish-red.
All varieties are highly nutritious and packed with fiber, vitamins, and minerals.
One cup (154 grams) of sweet, raw, pitted cherries provides (1):
•Calories: 97
•Protein: 2 grams
The high concentration of plant compounds in cherries may be responsible for this fruit’s many health benefits.
Though the amount and type can vary depending on the variety, all cherries are packed with antioxidants and anti-inflammatory compounds.
This high antioxidant content may help combat oxidative stress, a condition that is linked to multiple chronic diseases and premature aging (5).
In fact, one review found that eating cherries effectively reduced inflammation in 11 out of 16 studies and markers of oxidative stress in 8 out of 10 studies (6).
Cherries are especially high in polyphenols, a large group of plant chemicals that help fight cellular damage, reduce inflammation, and promote overall health (6, 7).
In fact, polyphenol-rich diets may protect against many chronic conditions, including heart disease, diabetes, mental decline, and certain cancers (8).
Research shows that the anti-inflammatory and antioxidant compounds in cherries may help relieve exercise-induced muscle pain, damage, and inflammation (6, 9).
Tart cherries and their juice seem to be more effective than sweet varieties, though both may aid athletes.
Tart cherry juice and concentrate have been found to accelerate muscle recovery, decrease exercise-induced muscle pain, and prevent strength loss in elite athletes, such as cyclists and marathon runners (6).
Additionally, some evidence suggests that cherry products may enhance exercise performance.
A study in 27 endurance runners demonstrated that those who consumed 480 mg of powdered tart cherries daily for 10 days before a half-marathon averaged 13% faster race times and experienced less muscle soreness than a placebo group (10).
Though most studies exploring the links between cherries and exercise involve trained athletes, tart cherry juice may benefit non-athletes as well.
Increasing your intake of nutrient-dense fruits like cherries is a tasty way to protect your heart.
Many studies show that diets rich in fruits are associated with a reduced risk of heart disease (12).
Cherries are particularly beneficial in this regard, as they’re rich in nutrients and compounds that are known to promote heart health, including potassium and polyphenol antioxidants.
Just 1 cup (154 grams) of pitted, sweet cherries provides 10% of the DV for potassium, a mineral that is essential for keeping your heart healthy.
It’s needed to maintain a regular heartbeat and helps remove excess sodium from your body, regulating your blood pressure (13).
This is why higher intakes of potassium have been associated with a reduced risk of heart disease and stroke (14).
Due to their potent anti-inflammatory effects, cherries may reduce symptoms of arthritis and gout, a type of arthritis caused by a buildup of uric acid that can lead to extreme swelling, inflammation, and pain in your joints.
Many studies show that cherries help inhibit oxidative stress and decrease inflammation by suppressing inflammatory proteins, which can help reduce symptoms related to arthritis.
Plus, they can decrease uric acid levels in your body, making them especially beneficial for those with gout.
A study in 10 women found that eating 2 servings (10 ounces or 280 grams) of sweet cherries after an overnight fast lowered levels of the inflammatory marker C-reactive protein (CRP) and significantly reduced uric acid levels 5 hours after consumption (17).
Another study in 633 people with gout demonstrated that those who ate fresh cherries over 2 days had 35% fewer gout attacks than those who did not consume the fruit.
Additionally, the study revealed that when cherry intake was combined with the gout medication allopurinol, gout attacks were 75% less likely than during periods when neither cherries or allopurinol were consumed (18).
Eating cherries or drinking tart cherry juice may help improve your sleep quality.
These sleep-promoting benefits may be attributed to the fruit’s high concentration of plant compounds. Additionally, cherries contain melatonin, a substance that helps regulate your sleep-wake cycle (19).
A study in 20 people showed that those who drank tart cherry juice concentrate for 7 days experienced significant increases in melatonin levels, sleep duration, and sleep quality, compared to a placebo (19).
Similarly, a 2-week study in older adults with insomnia found that drinking 1 cup (240 ml) of tart cherry juice before bed increased sleep time by 84 minutes (20).
However, these studies use concentrated cherry products. It’s unclear whether eating fresh cherries before bed would have the same effect.
Ultimately, more studies are needed to better understand how consuming cherries and cherry products may benefit sleep.
Cherries are versatile and incredibly delicious.
Both sweet and tart varieties pair well with many foods. Plus, related products, such as dried cherries, cherry powder, and cherry juice, make interesting additions to many recipes.
Here are some ways to incorporate cherries into your diet:
•Enjoy them fresh as a sweet snack.
•Pair dried cherries with dark chocolate chips, unsweetened coconut
flakes, and salted almonds for a delicious homemade trail mix.
Cherries are highly nutritious and offer a host of health benefits.
Not only do they contain an array of powerful plant compounds that can help reduce inflammation, but eating them may improve sleep, boost heart health, and speed recovery after exercise.
- Jillian Kubala, MS, RD
- Promote Healthy Digestion. One of the major benefits of cherries comes from their healthy dose of fiber, which is important for keeping your digestive system, cholesterol levels, blood sugar levels and heart healthy, per the Mayo Clinic.
- Support Your Immune System. Cherries are an especially good source of vitamin C, which has antimicrobial and antioxidant properties. Vitamin C supports your immune system and helps to protect you from disease, per the National Institutes of Health (NIH).
- May Help With Gout Pain. Although more research is needed, cherries may play a role in managing pain from gout. A complex but common form of arthritis, gout causes sudden, severe attacks of pain and swelling in one or more joints (typically the big toe), per the Mayo Clinic.
- Could Help You Sleep Better. If you eat dark red cherries for an after-dinner snack, you may help eliminate restlessness at bedtime. Advertisement. "Cherries may help you sleep better," says Mia Syn, RDN.
- Acerola Cherry. Description and Growing Area: Acerola cherries, also known as Barbados cherries or West Indian cherries, are small, bright red to orange-red fruits with a distinct tart flavor.
- Amarena Cherry. Description and Growing Area: Amarena cherries, also known as Italian wild cherries, are small, dark, and intensely flavored cherries. They are typically grown in the Emilia-Romagna and Piedmont regions of Italy.
- Amaretto Cherry. Description: Amaretto cherries are not a distinct cherry variety, but instead a popular alcohol-infused cherry. They are typically made from maraschino cherries.
- Bada Bing Cherry. Description and Growing Area: The Bada Bing cherry is a type of dark sweet cherry. It is known for its deep red to almost black skin and juicy, sweet flesh.
A cherry is the fruit of many plants of the genus Prunus, and is a fleshy drupe (stone fruit). Commercial cherries are obtained from cultivars of several species, such as the sweet Prunus avium and the sour Prunus cerasus. The name 'cherry' also refers to the cherry tree and its wood, and is sometimes applied to almonds and visually similar ...
A cordon cherry tomato suitable for growing in a greenhouse or outdoors. It produces plentiful trusses with slightly larger, round, red cherry tomatoes.
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