The small red fruit tastes delightful, but many do not know it carries many health benefits.
A cherry is the fruit of a variety of Prunus plants. Many types of cherries are grown, but major commercial production of sour and sweet cherries occurs.
Sour cherries, or Prunus Cerasus,’ are canned or frozen and widely used to produce pastries, cakes, and sauces.
Sweet cherries, known as ‘Prunus Avium,’ are consumed freshly. They are also used as a preservative in making real or fake maraschino liqueur.
Sweet cherries complement any diet because of their superb taste, nutritional content, adaptability, and limitless health advantages.
The majority of cherry species are frequently farmed in the Northern Hemisphere. In North America, ten to twelve species are recognized, with a comparable number in Europe.
Eastern Asia, on the other hand, is seen to have the highest concentration of cherry species. Western Asia and eastern Europe, from the Caspian Sea to the Balkans, are considered the species’ natural home that produced the cultivated cherries.
Three different varieties of cherry are farmed primarily for their fruit:
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Sweet Cherries
Their color varies from red to black. The sweet flavor of the cherries is due to a lower acid concentration. Sweet cherries are heart-shaped and spherical. The freshly plucked sweet cherries are suitable for eating.
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Sour Cherries
The acid concentration of sour cherries is usually higher than that of sweet cherries, contributing to their tart flavor. Sour cherries have a dark red color and are round. They cannot be eaten freshly due to their sour taste.
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Dukes
Dukes are a mix of sweet and sour cherries, and the extent of growing them is relatively less than the above two cherries. They are also known as ‘all-purpose cherry.’
The main health benefit of cherries is that they are low in calories but filled with various healthy components like fiber, vitamin A, vitamin C (1), vitamin K, and minerals.
Potassium (2), calcium and magnesium are also present in the small red fruit.
Nutritional Components of Sweet Cherries
The variety of nutrients present in one cup of sweet cherries with no pits are as follows:
- Carbohydrates: 25 g
- Manganese: 0.1 mg (5% of DV)
- Sugar: 20 g
- Fiber: 3 g
- Protein: 2 g
- Vitamin C: 11 mg (18% of DV)
- Energy: 97 kcal
- Potassium: 342 mg (10% of DV)
- Copper: 0.1 (5% of DV)
- Vitamin K: 3.2 mg (4% of DV)
- Vitamin B6: 0.1 mg (4% of DV)
- Magnesium: 16.9 (4% of DV)
Here, DV stands for Daily Value.
The following points highlight the various health benefits of cherry.
1. High Antioxidant content
Our body contains free radicals. Free radicals are waste products cells create when they digest food and respond to their surroundings.
Oxidative stress occurs when the body’s ability to handle and eliminate free radicals is impaired. Many physiological functions and cells may be harmed as a result of this.
Oxidative stress is reduced by antioxidants (3). Antioxidants can be either natural or derived artificially.
Cherry is filled with antioxidants and anti-inflammatory compounds naturally, which makes it very beneficial for our health.
The anti-inflammatory properties of cherries also help in reducing inflammation.
The following antioxidants are present in cherries.
- Polyphenols
- Melatonin
- Carotenoids
- Vitamin E
- Vitamin C
These antioxidant properties allow cherries to protect our bodies from diseases such as type 2 diabetes, heart disease, and cancer (4).
Joshua Bartlett, the Running Coach at Your Next Run, explains how cherries boost endurance and recovery: “Cherries, particularly tart cherries, are a valuable addition to a balanced diet due to their unique composition of antioxidants and anti-inflammatory compounds. Recent studies suggest that the specific antioxidants in cherries, such as anthocyanins, not only combat oxidative stress but may also improve endurance by optimizing oxygen utilization during exercise. From a recovery standpoint, the consumption of tart cherry juice has been linked to reduced muscle soreness and improved recovery times post-workout, making it an excellent dietary choice for runners looking to enhance their training outcomes. This is attributed to the cherries’ ability to decrease inflammation and possibly reduce muscle damage. Cherries also have a low glycemic index, which means they can help stabilize blood sugar levels, providing a steady source of energy. This makes them an ideal fruit for athletes who need to manage their energy intake and sustain performance over long periods. Integrating cherries into pre-run meals or recovery snacks could therefore support both immediate and long-term health and performance goals.”
2. Helps in the Regulation of Sleep
You will be amazed by how many compounds a small cherry carries. Sweet cherries have melatonin present, which rightly adds to the list of benefits of cherries.
Those who suffer from the inability to fall asleep quickly must have tried taking melatonin supplements at least once—what better way than to get it naturally, along with the beautiful taste of sweet cherries?
Along with melatonin, serotonin and tryptophan are also present in sweet cherries, which helps increase sleep quality (5).
Fresh cherries are by far the best choice, but drinking tart cherry juice is equally healthy to improve sleep quality.
Catherine Rall, the Certified Nutritionist at Happy V, explains further how cherries aid sleep: “Cherries have a variety of health benefits, but many of them, like being rich in vitamins A, C, and E, are common to many different types of fruits. One area where cherries stand out is that they have a variety of hormones that can help us relax and make it easier to fall asleep. This includes melatonin, serotonin, and tryptophan, which most commonly gets talked about around Thanksgiving because it can also be found in turkey. Cherries can actually work in place of melatonin supplements. In fact, one serving of cherries has about the same amount of melatonin that your average adult would take in supplement form to aid with sleep.”
3. Reduces Gout Attacks and Symptoms of Arthritis
A gout is a form of arthritis caused by an extreme build-up of uric acid. The excessive amount of uric acid results in pain in joints, specifically the toe.
Arthritis occurs due to inflammation, and cherry is seen to be anti-inflammatory, which can help with various symptoms of arthritis.
Cherries also help reduce the uric acid levels in our body and reduce the risks of gout attacks (6).
This does not mean that cherry can cure the symptoms of arthritis individually. Taking medicines for the disease is the primary step.
Eating cherries and medicines has shown positive results in reducing gout attacks and symptoms of arthritis in the studies.
The anti-inflammatory qualities of cherries, which help alleviate gout symptoms, also help alleviate symptoms of other types of arthritis.
As a result of the antioxidants in cherry, the presence of inflammatory proteins that may worsen arthritic symptoms is reduced.
5. Reduces Cholesterol and Lowers Blood Pressure
Reducing cholesterol levels in our body means lowering the risks of many heart diseases that can occur.
The research has shown that cherries can lower the level of cholesterol in our bodies.
Cherries have been shown to lower VLDL (Very low-density lipoprotein), and harmful cholesterol levels, enhance triglyceride to HDL (High-density lipoprotein), and good cholesterol ratios.
Benefits of cherry include reducing blood pressure, both diastolic and systolic levels (7).
The presence of phenolic acids is why cherries are known for reducing blood pressure. The ability of cherries to lower cholesterol and blood pressure makes them very beneficial for those suffering from heart diseases.
6. Helps in Type 2 Diabetes
The benefits of cherry include reducing the symptoms and treating type 2 diabetes.
The glycemic index of cherries is usually on the lower side, which can help patients with type 2 diabetes.
When people with type 2 diabetes consume cherries, no sudden insulin response or increase in blood sugar level is seen, making cherry a safe option for eating (8).
Furthermore, the polyphenols included in cherries may aid in the reduction of oxidative stress, hyperglycemia, and even inflammatory indicators linked to type 2 diabetes.
Even if you do not have type 2 diabetes, eating cherries regularly can be a healthy practice as they are known for regulating blood sugar levels very well.
7. Memory Enhancer and Mood Booster
The list of benefits of cherry goes on and on, doesn’t it? Consuming cherries has resulted in increased cognitive abilities as well as memory improvement.
The memory enhancer property of cherries has helped patients with dementia and is even known to prevent Alzheimer’s from happening (9).
The trials conducted on the models of animals for testing memory enhancer properties of cherry showed the presence of Anthocyanins, which help enhance memory.
Everyone might know that maintaining mental health is equally important as physical health, and eating cherries can help with both.
Sweet cherries reduce the cortisol levels in our body, which is a major contributor to anxiety. Along with helping with mild anxiety, consuming cherries improves the overall mood (10).
9. Lowers Risks of Cancer and Heart Diseases
According to a study, cherry consumption has been linked to a lower risk of liver, pancreatic, breast, colon, lung, and skin cancers. This is due to their Perillyl alcohol levels and their phenolic components.
In this regard, it’s also crucial to emphasize their anthocyanin content. Cherries include anthocyanins, limiting lipid peroxidation and interfering with inflammation, lowering cardiovascular risk factors (11, 12).
Cherries are particularly heart-friendly fruits because of their cholesterol and blood-pressure-lowering properties.
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Improves Exercise Recovery
Cherry anti-inflammatory and antioxidant chemicals may help reduce exercise-induced muscle soreness and muscle damage.
Tart cherries and cherry juice appear more effective than sweet cherries and cherry juice, while both may benefit athletes.
Tart cherry juice and concentrate have been shown to speed up muscle mending, minimize exercise-induced muscular soreness, and prevent strength loss in elite athletes like marathon runners and cyclists.
Furthermore, some studies show that cherry products might help you exercise better.
Though most research on the relationship between cherries and exercise includes trained athletes, tart cherry juice may also benefit non-athletes.
These findings, while intriguing, are limited to concentrated cherry products like juice and powder. It’s unknown how many fresh cherries would be required to get the same outcomes.
Marc Massad, the Certified Pickleball Trainer at Velocity Paddle, shares their experience on the relationship between consuming cherries and enhanced endurance: “As a Certified Pickleball Trainer and IFP Pickleball Ambassador with extensive experience in sports coaching, I’ve observed firsthand the benefits of integrating cherries into an athlete’s diet for optimized performance and recovery. Cherries, particularly tart cherries, are not just a delicious addition to the diet but a powerhouse of antioxidants and anti-inflammatory compounds. These properties assist in faster recovery, muscle soreness reduction, and the improvement of sleep quality – crucial for an athlete’s recovery and performance. I recommend incorporating cherries in the following practical and effective ways:- Starting the day with a cherry-based smoothie to kickstart recovery from morning workouts.
- Drinking tart cherry juice post-exercise to reduce muscle soreness and improve sleep.
- Snacking on dried cherries or fresh cherries as a healthy, portable post-workout snack.
- Integrating cherries into pre-workout meals or snacks for a natural energy boost without resorting to artificial enhancers.
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Lowers C-Reactive Protein (CRP)
C-reactive protein (CRP) has been proven to be reduced by cherries. The primary blood measure for inflammation is C-reactive protein (CRP).
CRP is a protein that our liver produces. Inflammation causes it to be released into our circulation. When we are hurt or infected, our body uses inflammation to defend our tissues. In the wounded or afflicted region, it might produce discomfort, redness, and inflammation.
High levels of CRP have been linked to an increased risk of stroke and heart attack.
Thankfully, cherries have certain beneficial chemicals that directly target CRP. Anthocyanins, vitamin C, and other phenolic acids can assist in reducing and avoiding the effects of elevated CRP levels (14).
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Helps in Maintaining Weight
Cherry’s high fiber content and low glycemic index make them ideal for weight management.
The fiber in cherries keeps us fuller for longer, and the naturally low glycemic load of cherries minimizes blood sugar spikes. This combo is great for maintaining a healthy weight.
Renato Fernandes, the Clinical Nutritionist at Saude Pulso, explains how cherries enhance digestive health: “Cherries are a delightful addition to any diet, offering significant health benefits along with their pleasing taste. Their nutritional profile is impressive—they are low in calories and fat, making them a suitable option for those managing their weight. Cherries also provide a good amount of fiber, about 3 grams per serving, which is beneficial for digestion and blood sugar regulation. Additionally, cherries are abundant in vital vitamins and minerals, including vitamin C, potassium, and manganese. Vitamin C, known for its antioxidant properties, aids in immune function and skin health. Potassium plays a key role in blood pressure regulation and muscle function, while manganese is involved in bone formation and the metabolism of carbohydrates and fats. It’s important to note that individual carbohydrate tolerances vary, so it’s advisable to monitor your sugar levels before and after trying cherries for the first time. This practice can help you determine the appropriate serving size for your dietary needs. Be cautious with canned cherries packed in syrup, as they have a higher sugar and carbohydrate content. Organic cherries, rich in antioxidants, are effective in combating inflammation and preventing diseases. Incorporating these flavorful fruits into your diet can be an enjoyable way to enhance overall health and boost your immune system.”
10. How to Add cherries to your diet
If the above list of benefits of cherries does not make you eat cherries right now, maybe the following creative ways of eating cherries will make your mouth water.
- Cherries can be eaten as a fresh snack directly. The cherry pits should be avoided. Although ingesting a cherry pit by mistake is unlikely to cause injury, pits may be a major choking danger, especially for children.
- Many salad recipes incorporate cherries in them for their sweet and savory taste, Massaged Kale Salad is one of them.
- Make a cherry compote (fruit sauce) using frozen tart or sweet cherries and serve it over oats, yogurts, or chia pudding.
By cottonbro /pexels.Copyrights 2021. - Combine dried cherries, unsweetened coconut flakes, salted almonds, and dark chocolate chips to make a great homemade trail mix.
- Dried cherries can naturally sweetness baked items like cakes, pastries, or cookies.
- Mix a little tart cherry juice with sparkling water and garnish with a lemon wedge for a delightful mocktail.
- Make ice cream, crumbles, pies, and other delicacies with a cooked or fresh cherry.
- Frozen cherries may be added to any smoothie of your preference. They go with almost every flavor.
- Make a cherry barbecue sauce at home to serve with pork or chicken.
- To serve alongside savory foods, make a cherry salsa using chopped cherries and fresh herbs like basil.
Making cherries and products a regular part of your diet is a modest change that might significantly impact your health.
Gabrielle Yap, the Senior Editor at Carnivore Style, presents one of their favorite recipes with remarkable nutritional benefits: “For savory dishes, one idea that immediately comes to mind is cherry and balsamic-glazed chicken. You can create a mouthwatering glaze using fresh cherries, balsamic vinegar, a touch of honey, and some aromatic herbs like thyme or rosemary. Simply simmer the ingredients until they form a sticky, glossy sauce, then brush it over roasted or grilled chicken pieces. The sweetness of the cherries paired with the tanginess of balsamic vinegar creates a flavor explosion that will leave everyone wanting more. Another savory option is to incorporate cherries into a vibrant salad. Toss together some mixed greens, toasted nuts, crumbled cheese (like feta or goat cheese), and fresh cherries for a refreshing and nutritious dish. You can also whip up a homemade cherry vinaigrette by blending cherries with olive oil, vinegar, mustard, and a dash of honey for sweetness. Now, let’s talk about satisfying your sweet tooth! Cherries shine in desserts, and one of my favorite ways to use them is in a classic cherry clafoutis. This French dessert is essentially a baked custard studded with cherries, and it’s incredibly simple to make. Just whisk together eggs, sugar, flour, and milk, then pour the batter over pitted cherries in a baking dish, and bake until golden and set. It’s rustic, elegant, and oh-so-delicious. For a more modern twist, consider making a cherry and almond tart. Spread a layer of almond frangipane (a rich almond cream) in a pre-baked tart shell, then arrange halved cherries on top in a beautiful pattern. Bake until golden brown and serve with a dollop of whipped cream or a scoop of vanilla ice cream for a decadent treat. No matter how you choose to incorporate cherries into your recipes, be sure to take advantage of their incredible flavor and nutritional benefits. Cherries are packed with antioxidants, vitamins, and minerals, making them not only delicious but also good for you.
11. Benefits of Cherry
Cherries are nutrient-dense fruits with several health advantages and delicious taste.
These fruits may play a role in an all-around healthy and enjoyable diet because they’re simple to prepare and can be added to a broad range of cuisines.
The benefits of cherry discussed above have shown positive results, but considering them as the only alternative to get better from various conditions is not the solution.
Proper medication should be taken and consult with your doctor for including cherries in your diet.
There are no harmful effects of eating cherries, but every person is different, which is why consultation with your doctor is necessary to avoid worsening the condition.
Guest Author: Saket Kumar
Last Updated on by Saket Kumar
Umm! I really love cherries alot and I really agree about some points your mentioned in your article like:Memory Enhancer and Mood Booster, improves excercise recovery and maintains weight because I’ve experienced myself that when I started eating cherries with some honey and milk I really started maintaining weight and also it’ boosts your memory, definitely just eating cherries is not the thing you need to add more proteins to it to make it act powerful for your system!
I’ve eaten a lot of cherries, which luckily grow in my own backyard. But when combined with the knowledge of their benefits, it adds to my heartfelt appreciation for this lovely fruit. Thank you for bringing to light so many previously unknown benefits of cherries.
Cherry is a tasty fruit, and no one can deny that. I love trying new recipes and the one you mentioned here looks so delicious and they look doable also. I really can’t wait to try them and see the results.
I was not a big fan of cherries I mean if I got it I would have eaten it but I would never purchase it or search for it but it was only until I found this article. My mom has cholesterol so I guess now I must buy it as it has many health benefits. I love it when tasty food or fruit provides health benefits.