Are Cherries Good for You? 7 Science-Backed Health Benefits

Cherries are delicious, vibrant stone fruits that offer far more than just great taste. These small, ruby-colored gems are nutritional powerhouses packed with vitamins, minerals, and beneficial plant compounds that can support your overall health and wellness.

Whether you prefer sweet cherries for snacking or tart cherries in your smoothies, both varieties deliver impressive health benefits. From supporting heart health and improving sleep quality to reducing inflammation and speeding up exercise recovery, cherries deserve a spot in your regular diet.

In this comprehensive guide, we’ll explore the science-backed health benefits of cherries, their nutritional profile, and practical ways to enjoy them. Let’s dive into why these colorful fruits are so good for you.

Understanding Cherry Varieties

Before we explore the health benefits, it’s helpful to understand the two main types of cherries:

Sweet cherries (Prunus avium L.) are the variety you typically find fresh in grocery stores. They’re larger, darker, and perfect for eating raw. Popular varieties include Bing, Rainier, and Lambert cherries.

Tart cherries (Prunus cerasus L.), also known as sour or pie cherries, have a more acidic taste. They’re commonly used in cooking, baking, and making juice. Montmorency is the most widely grown tart cherry variety.

Both types offer excellent nutritional value, though research suggests tart cherries may contain higher concentrations of certain beneficial compounds.

1. Exceptional Nutritional Profile

Cherries are low in calories but remarkably high in essential nutrients. One cup (154 grams) of fresh, sweet cherries without pits provides:

• Calories: 97
• Carbohydrates: 25 grams
• Fiber: 3 grams
• Protein: 1.6 grams
• Vitamin C: 12% of the Daily Value (DV)
• Potassium: 10% of the DV
• Copper: 10% of the DV
• Manganese: 5% of the DV
• Vitamin K: 3 micrograms
• Vitamin B6: 0.08 milligrams

Vitamin C plays a crucial role in immune function, collagen production, and skin health. It also acts as a powerful antioxidant, protecting your cells from oxidative damage.

Potassium is essential for maintaining healthy blood pressure levels, supporting proper muscle contractions, regulating nerve signals, and promoting optimal kidney function.

The fiber content in cherries supports digestive health, helps regulate blood sugar levels, and promotes feelings of fullness, which may aid in weight management.

2. Loaded with Powerful Antioxidants and Anti-Inflammatory Compounds

One of the most impressive qualities of cherries is their exceptionally high antioxidant content. These compounds help protect your body from oxidative stress, which research has linked to chronic diseases, premature aging, and cellular damage.

Cherries are particularly rich in polyphenols, a diverse group of plant compounds that offer multiple health benefits. The primary polyphenols in cherries include:

• Anthocyanins: These pigments give cherries their deep red color and possess strong anti-inflammatory properties
• Flavonols: Including quercetin, which supports immune function and heart health
• Catechins: Similar to those found in green tea, with metabolism-boosting effects
• Hydroxybenzoic acids: Including compounds that may help prevent cellular damage

Research indicates that polyphenol-rich diets may protect against numerous chronic conditions, including heart disease, type 2 diabetes, cognitive decline, and certain types of cancer. The anti-inflammatory effects of these compounds can help reduce inflammation throughout the body, which is a root cause of many health problems.

Studies have shown that consuming cherries can significantly reduce markers of inflammation and oxidative stress in the bloodstream, making them valuable for overall health maintenance.

3. May Speed Up Exercise Recovery

Athletes and fitness enthusiasts may find cherries particularly beneficial for post-workout recovery. The anti-inflammatory and antioxidant compounds in cherries can help reduce exercise-induced muscle damage and soreness.

Research has demonstrated that consuming tart cherry products before and after intense exercise may help:

• Reduce muscle soreness and damage
• Decrease inflammation markers
• Lower oxidative stress
• Speed up strength recovery
• Reduce central fatigue

One study involving men performing intense resistance training found that those who took tart cherry extract for 7 days before exercise experienced significantly reduced oxidative stress and markers of muscle damage compared to the placebo group.

Another study of active women showed that drinking tart cherry juice twice daily for 8 days after completing repeated sprint exercises resulted in faster recovery times and less muscle damage and soreness compared to those who received a placebo.

While much of this research uses concentrated cherry products like juice or extract, incorporating fresh cherries into your diet around workout times may still provide recovery benefits.

4. Supports Heart Health

Including cherries in your diet may significantly benefit your cardiovascular system. Multiple components in cherries work together to promote heart health:

Potassium for blood pressure regulation: The potassium in cherries helps counteract the effects of sodium and relaxes blood vessel walls, which can lower blood pressure. Research shows that adequate potassium intake is associated with reduced risk of heart attack and stroke.

Polyphenols for cardiovascular protection: The antioxidant compounds in cherries, particularly anthocyanins and flavonols, help protect against cellular damage in blood vessels and reduce inflammation that can contribute to heart disease.

Large population studies have found that people who consume higher amounts of anthocyanins and flavonols have a significantly lower risk of developing heart disease. One study following over 84,000 people for 5 years found that those with the highest polyphenol intake had notably reduced heart disease risk.

Research also suggests that diets rich in fruits like cherries are associated with fewer markers of subclinical heart damage and improved overall cardiovascular health in adults without existing heart disease.

The combination of anti-inflammatory effects, blood pressure support, and antioxidant protection makes cherries a heart-healthy food choice worth including regularly in your diet.

5. May Reduce Symptoms of Arthritis and Gout

For people dealing with arthritis or gout, cherries may offer welcome relief. The anti-inflammatory properties of cherries can help reduce the pain and swelling associated with these conditions.

Benefits for arthritis: The antioxidants in cherries help suppress inflammatory proteins in the body, which can reduce symptoms related to various forms of arthritis. Studies show that cherries may inhibit oxidative stress and decrease inflammation markers that contribute to joint pain and stiffness.

Relief for gout: Gout is a type of arthritis caused by excess uric acid buildup in the body, leading to painful crystal formation in joints. Research indicates that cherries may help reduce uric acid levels in the bloodstream, making them particularly valuable for preventing and managing gout flares.

A systematic review of multiple studies found that cherry consumption was associated with decreased uric acid levels and reduced risk of gout attacks. Another randomized controlled study of men with gout showed that those taking a tart cherry supplement experienced fewer gout flares over a 12-week period compared to the control group.

While cherries show promise for managing these conditions, they should complement—not replace—medical treatment. If you have arthritis or gout, consult your healthcare provider about incorporating cherries into your overall treatment plan.

6. May Improve Sleep Quality

If you struggle with getting quality sleep, cherries might be a natural solution worth trying. Tart cherries, in particular, have been studied for their sleep-promoting properties.

Cherries contain several compounds that may improve sleep:

Melatonin: Cherries are one of the few natural food sources of melatonin, a hormone that regulates your sleep-wake cycle. While the amount of melatonin in cherries is relatively small, it may still contribute to better sleep patterns.

Anthocyanins: These antioxidant compounds may help increase melatonin production in the body and promote more restful sleep.

Anti-inflammatory effects: By reducing inflammation, cherries may help improve overall sleep quality and reduce sleep disturbances.

A pilot study of older adults with insomnia found that drinking tart cherry juice twice daily—once in the morning and again 2 hours before bed—was associated with an average increase of 84 minutes of sleep time over a 2-week period.

Other research has shown that tart cherry juice may help improve sleep efficiency and reduce the time it takes to fall asleep, particularly in people with disrupted sleep patterns.

While more research is needed to fully understand how cherries affect sleep, the existing evidence suggests that incorporating cherries or tart cherry juice into your evening routine may help you achieve better rest.

7. Easy and Delicious Ways to Add Cherries to Your Diet

One of the best things about cherries is how versatile and enjoyable they are to eat. Both sweet and tart varieties can be incorporated into your diet in numerous ways:

Fresh cherries:

• Enjoy them as a standalone snack
• Add to fruit salads for natural sweetness
• Mix into yogurt or oatmeal
• Top your breakfast cereal or pancakes
• Include in green salads with nuts and cheese

Cherry juice:

• Drink tart cherry juice in the morning or before bed
• Mix with sparkling water for a refreshing beverage
• Use as a base for smoothies
• Add to cocktails or mocktails

Dried cherries:

• Mix into trail mix with nuts and seeds
• Add to baked goods like muffins and cookies
• Sprinkle over salads
• Include in homemade granola

Frozen cherries:

• Blend into smoothies
• Make cherry “nice cream”
• Add to protein shakes
• Use in baking when fresh cherries aren’t available

Cherry powder:

• Mix into smoothies or protein drinks
• Stir into yogurt
• Add to energy balls or bars

When selecting fresh cherries, look for firm, plump fruits with bright, shiny skin and green stems. Store them in the refrigerator and wash just before eating to maximize freshness.

Potential Considerations and Side Effects

While cherries are generally safe and healthy for most people, there are a few things to keep in mind:

Sugar content: Although natural, cherries do contain sugar. One cup of sweet cherries has about 20 grams of sugar. People with diabetes should monitor their portion sizes and account for cherries in their carbohydrate intake.

Digestive sensitivity: Some people may experience digestive discomfort when eating large amounts of cherries due to their fiber content and natural sugars. Start with smaller portions if you’re not used to eating them.

Allergies: While rare, cherry allergies do exist. If you experience symptoms like itching, swelling, or difficulty breathing after eating cherries, discontinue use and consult a healthcare provider.

Medication interactions: If you’re taking blood thinners or other medications, talk to your doctor before significantly increasing your cherry intake, as the vitamin K content may affect blood clotting.

How Many Cherries Should You Eat?

Most studies examining cherry benefits use concentrated products like juice, powder, or extract, making it unclear exactly how many fresh cherries you’d need to eat to achieve similar results.

However, incorporating about 1 to 2 cups of fresh cherries into your diet several times per week can contribute to your overall fruit intake and provide meaningful health benefits. The USDA recommends adults consume 1.5 to 2 cups of fruit daily, and cherries can be a nutritious way to meet this goal.

For tart cherry juice specifically, research studies typically use doses ranging from 8 to 12 ounces (240 to 355 ml) per day, often split into two servings.

The Bottom Line: Are Cherries Good for You?

The answer is a resounding yes! Cherries are exceptionally nutritious fruits that offer multiple science-backed health benefits. They’re packed with vitamins, minerals, fiber, and powerful plant compounds that can support your health in numerous ways.

Regular cherry consumption may help:

• Reduce inflammation throughout your body
• Protect your heart and cardiovascular system
• Speed up recovery after exercise
• Improve sleep quality and duration
• Reduce symptoms of arthritis and gout
• Combat oxidative stress and cellular damage
• Support overall health and wellness

Both sweet and tart cherries offer impressive nutritional value, though tart cherries tend to have higher concentrations of certain beneficial compounds. Whichever variety you prefer, incorporating cherries into your regular diet—whether fresh, frozen, dried, or as juice—can be a delicious way to boost your health.

As with any dietary change, it’s best to consume cherries as part of a balanced diet rich in various fruits, vegetables, whole grains, and lean proteins. If you have specific health conditions or concerns, consult with your healthcare provider about how cherries might fit into your individual health plan.

So go ahead and enjoy these vibrant, flavorful fruits knowing that every sweet or tart bite is delivering powerful nutrition and health-promoting compounds to your body.

Sources:

• FoodData Central – U.S. Department of Agriculture
• National Institutes of Health – Vitamin C Fact Sheet
• National Institutes of Health – Potassium Fact Sheet
• PubMed – Oxidative Stress and Chronic Diseases
• PubMed – Polyphenols and Chronic Disease Prevention
• PubMed – Cherry Supplementation and Exercise Recovery
• Annals of Internal Medicine – Fruits and Cardiovascular Health
• PubMed – Cherries and Gout Management
• PubMed – Tart Cherry Juice and Sleep Quality