Are Cherries Good for You

Additionally, some evidence suggests that cherry products may enhance exercise performance.

Health Benefits of Cherries

There are two main types of cherries: sweet and tart. Each type offers different benefits.

Cynthia Sass is a nutritionist and registered dietitian with master’s degrees in both nutrition science and public health. Frequently seen on national TV, she’s Health’s contributing nutrition editor and counsels clients one-on-one through her virtual private practice. Cynthia is board certified as a specialist in sports dietetics and has consulted for five professional sports teams, including five seasons with the New York Yankees. She is currently the nutrition consultant for UCLA’s Executive Health program. Sass is also a three-time New York Times best-selling author and Certified Plant Based Professional Cook. Connect with her on Instagram and Facebook, or visit www.CynthiaSass.com.

Medically reviewed by

Melissa Nieves, LND, RD, is a registered dietitian with Practical Nutrition, LLC. She also works as a bilingual telehealth dietitian for Vida Health Program.

There are more than 100 types of cherries, but they are grouped into two major types: sweet and tart. While all cherries provide vitamin C, antioxidants, and anti-inflammatory compounds, the two types can each provide different health benefits. The benefits of cherries range from improving sleep to preventing disease.

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Benefits

All cherries offer benefits. Sometimes, certain benefits come from sweet cherries (like Bing cherries) vs. tart cherries (like Montmorency cherries).

Help reduce inflammation

Chronic inflammation is considered a key threat to health because of its relationship to diseases like stroke, cancer, and diabetes. Research shows that cherry consumption helps reduce inflammation markers in the blood. A recent analysis of 10 previously published studies found that tart cherries specifically had a significant effect on decreasing blood levels of some inflammation markers.

May combat gout

Gout is a common form of inflammatory arthritis that is very painful. When gout symptoms like pain are present, it is known as a gout attack or flare. While the condition has no cure, its symptoms can be managed and even prevented. In fact, cherries may help reduce the risk of gout attacks.

One study looked at 633 people with gout who had at least one gout flare in the previous year. Those who had consumed fresh cherries had a lower risk of gout attacks compared with those who didn’t eat cherries. And the more cherries people ate, the less likely they were to have a flare.

This protective effect against gout might be because of cherries’ effect on uric acid, a waste product in your blood that, when built up, can cause gout. Sweet cherries have been shown to lower the levels of uric acid in women.

May help prevent or manage diabetes

Research shows that antioxidants called anthocyanins in cherries may decrease blood sugar levels by slowing how sugar is broken down from complex carbohydrates and affecting hormones that help regulate blood sugar and insulin.

Cherries rank lower than many fruits on the glycemic index. That means they don’t trigger spikes and crashes in your blood sugar and insulin levels. This makes them both protective against diabetes and important for managing the condition if you already have it.

May help promote exercise recovery

A review of past studies shows that cherry consumption can significantly reduce muscle pain, soreness, and loss of strength after exercise. The effect seems to be related to the fruit’s antioxidant and anti-inflammatory properties. The exercise-related studies used a range of tart cherry product types and amounts, the amounts of which would be equivalent from anywhere between 50 to 270 cherries a day.

May improve sleep

Consuming both sweet and tart cherries has been shown to improve sleep quality and quantity. The effects were seen within three days of consuming 25 sweet cherries per day. The effects were also seen within five days of drinking 240 mL (8 ounces) of tart cherry juice, the equivalent of approximately 100 cherries per day.

The effect might be due to cherries’ natural melatonin content. Melatonin is a hormone the brain produces in response to darkness. The hormone helps maintain the body’s natural internal clock and supports sleep.

In a small, preliminary study with people aged 50 years and older with insomnia, participants were randomly assigned to either a placebo or 8 ounces of cherry juice twice a day for two weeks. The cherry juice drinkers experienced an increase in sleep time and an improvement in sleep efficiency, which is the ratio of total sleep time to time spent in bed.

Their juice might help manage certain health factors

Cherries—both sweet and tart—can be enjoyed in various forms, including juice. The juice is more concentrated than cherries themselves and may provide certain benefits.

May help manage cholesterol levels

Cherry products might help keep cholesterol in check for some people.

One study found that, after they consumed tart cherry juice for four weeks, adults who were overweight or had obesity and who had high levels of blood fats had a decrease in “bad” LDL cholesterol levels. They also experienced positive changes in the ratio of triglycerides and “good” HDL levels.

However, other research has shown that neither sweet cherries nor tart cherry concentrate had an impact on blood lipids among healthy adults.

May help manage blood pressure

Within two hours of a single dose of 300 mL (10 ounces) of Bing cherry juice, young and elderly adults in one study experienced a significant reduction in both systolic (the upper number) and diastolic (the lower number) blood pressure. The levels returned to baseline levels at six hours.

How much of the sweet cherry juice is taken in at a given time could play a factor in this effect, though. When the amount was split into three even doses—each given one hour apart—there was no change in blood pressure.

Other research shows that timing was a factor when tart cherry concentrate was used. Systolic blood pressure was significantly decreased one and two hours after consumption, but not four and five hours afterward.

More research is needed to determine whether this temporary lowering can be maintained with regular, long-term consumption of cherries.

Nutrition

One cup of sweet, raw cherries without pits provides:

• Calories: 97
• Fat: 0.31g
• Carbohydrates: 24.6g
• Fiber: 3.23g
• Protein: 1.63g
• Vitamin C: 10.8mg, 11% of the daily value
• Potassium: 342mg, 7% of the daily value

Fresh sour cherries are more difficult to find, but one cup of these fresh cherries without pits provides:

• Calories: 77.5
• Fat: 0.47g
• Carbohydrates: 18.9g
• Fiber: 2.48g
• Protein: 1.55g
• Vitamin C: 15.5mg, 17% of the daily value
• Potassium: 268mg, 6% of the daily value

Vitamin C acts as an antioxidant and is important for healthy skin, bones, and connective tissue. It also promotes healing and helps the body absorb iron.

Potassium is a mineral and an electrolyte. It’s needed to build proteins and muscle and to break down and use carbohydrates. Potassium also plays a part in controlling the electrical activity of the heart and the pH balance in the body.

Keep in mind that other forms of cherry might have different nutritional values. For instance, tart cherry juice is more concentrated than fresh or frozen cherries—eight ounces, or 1 cup, of tart cherry juice provides 159 calories and 36.9 grams of carbohydrates.

Tips for Consuming

There are plenty of ways to enjoy cherries and reap their nutrients and potential benefits:

• Enjoy fresh cherries as is.
• Remove the pits and add the cherries to sweet dishes like peanut butter toast, chia pudding, and cobbler or to savory recipes like garden salads, slaw, salsa, and compote.
• Incorporate frozen cherries into smoothies.
• Thaw frozen cherries so you can add them to oatmeal, overnight oats, cereal, or yogurt.
• Drink cherry juice as is, blend it into smoothies, or add splashes to sparkling water or tea.

Summary

Both sweet and tart cherries offer potential research-backed benefits for various health conditions. Even if you don’t have one of those health conditions, cherries can still be a nutritious, anti-inflammatory food to include in your diet.

If you don’t have specific health concerns, enjoy cherries in moderation in a variety of sweet or savory meals; or use them strategically to support exercise recovery. If you have a health concern that cherries may help with, talk to a healthcare professional about whether cherries are a good fit for your personal health goals. And then follow their guidance on the form (whole or juice) and amount to consume, as well as the frequency and timing.

Sources:

1. Kelley D, Adkins Y, Laugero K. A Review of the Health Benefits of Cherries. Nutrients. 2018; 10(3):368. doi:10.3390/nu10030368
2. National Library of Medicine. Chronic inflammation.
3. Gholami A, Amirkalali B, Baradaran HR, Hariri M. The beneficial effect of tart cherry on plasma levels of inflammatory mediators (not recovery after exercise): A systematic review and meta-analysis on randomized clinical trials. Complement Ther Med. 2022;68:102842. doi:10.1016/j.ctim.2022.102842
4. Centers for Disease Control and Prevention. Gout.
5. Faienza MF, Corbo F, Carocci A et al. Novel insights in health-promoting properties of sweet cherries. J Funct Foods. 2020;69:103945. doi:10.1016/j.jff.2020.103945
6. National Center for Complementary and Integrative Health. Melatonin: What you need to know.
7. Losso JN, Finley JW, Karki N, et al. Pilot Study of Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms. Am J Ther. 2018;25(2):e194–e201. doi:10.1097/MJT.0000000000000584
8. US Department of Agriculture. Cherries, sweet, raw.
9. US Department of Agriculture. Cherries, sour, red, raw.
10. MedlinePlus. Vitamin C.
11. MedlinePlus. Potassium in diet.
12. US Department of Agriculture. Cherry juice, tart.

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Are Cherries Good for You?

From tarts to pies to garnishes, cherries may be best known as a delicious filling or the finishing touch on that ice cream sundae.

But this sweet or sour little fruit actually has a number of health benefits that make it a really great addition to your diet. They helped it land a spot on the American Institute for Cancer Research (AICR)’s Foods that Fight Cancer.

Here’s what you should know about cherries, plus a few tasty ways to add them to your diet.

Cherries are bursting with antioxidants, phytochemicals, vitamins, nutrients, and fiber. All of which can help support a healthy system and may reduce the risk of certain types of cancers.

Antioxidants

It’s the high anthocyanin content that gives tart cherries that telltale dark red shade. In fact, the more sour the cherry, the higher the amount of anthocyanins. These powerful antioxidants, a type of phytochemical, help your body’s cells protect themselves from free radicals and are likely the source for the cherry’s other health benefits. Cherries also have two other potent antioxidants: hydroxycinnamic acid and perillyl alcohol.

Phytochemicals

This large category of substances protects your body against certain enzymes that can lead to inflammation, which can help reduce arthritis pain.

Vitamin C and potassium

Cherries are a good source of vitamin C and potassium. Potassium can reduce the risk of hypertension and stroke, and cherries have more per serving than strawberries or apples.

Dietary fiber

This has been linked to a reduced risk of colorectal cancer, and a diet high in fiber can also help with weight loss by contributing to a feeling of fullness and reducing the spike of insulin and blood sugar. Seven different cancers are associated with excess body fat, so maintaining a healthy weight is important.

According to the AICR, the antioxidants in cherries are similar whether you’re drinking cherry juice or eating dried cherries. You’ll get fewer antioxidants if your cherries have been frozen, and even fewer if you’re eating canned cherries. The good news is that no matter how you get your cherries, the antioxidant content is still significant.

While cherries are great as a snack all by themselves, this versatile fruit works well in all kinds of recipes. We’ve rounded up a few you have to try.

Cherry compote and goat cheese

Simple and delicious, this sweet cherry compote is a tangy accompaniment to smooth goat cheese. The recipe from Health magazine is quick to prep and serves 4.

• 1 lb. sweet cherries, pitted
• 2 tbsp. light brown sugar
• 2 tbsp. balsamic vinegar
• 1/4 tsp. minced fresh thyme
• 4 oz. goat cheese

In a medium skillet, cook cherries and sugar over medium-high heat. Stir occasionally and cook about 4 minutes. Add thyme and vinegar and cook 1 minute. Slice goat cheese into rounds and top with warm compote. Compote will keep in the fridge for up to 3 days.

Cherry chia jam

This three-ingredient recipe from My Heart Beets is simple, sweet, and fruity, perfect for topping everything from waffles to ice cream. Plus, it will keep in the fridge for a few weeks.

• 2 cups pitted frozen cherries, thawed
• 2 tbsp. honey
• 2 tbsp. chia seeds

Combine thawed cherries and honey in a saucepan over medium heat. Cook for 5 minutes, stirring frequently. As they heat, gently mash the cherries with a wooden spoon. Bring the mixture to a low boil, cover, and then reduce heat to low. Simmer for 10 minutes. Remove from heat and stir in chia seeds. The jam will thicken as it cools. When cool, taste and adjust for sweetness. Store in an air-tight container in the fridge for up to 2 weeks.

Black forest smoothie

Cherries and cocoa are naturally sweetened with dates and thickened with oats and chia seeds in this thick and creamy smoothie from Running with Spoons. Even better? It’s ready in about 5 minutes!

• 1 cup frozen cherries
• 1-2 Medjool dates
• 1/4 cup rolled oats
• 1 tbsp. chia seeds
• 2 tbsp. unsweetened cocoa powder
• 1 cup unsweetened vanilla almond milk
• 1 scoop protein powder (optional)
• 1-2 handfuls baby spinach (optional)

Combine all ingredients in a blender and blend until smooth. Make this smoothie ahead of time for a thicker, creamier texture.

Cherry walnut chicken salad

Spinach, walnuts, dried cherries, and a simple dressing make this salad recipe from Diethood easy, delicious, and nutritious.

• 4 chicken breasts, cooked and cubed
• 8 oz. baby spinach
• 1 cup crumbled Gorgonzola cheese
• 5 oz. dried cherries (or chopped fresh if in season)
• 1 cup walnuts
• extra virgin olive oil and red wine vinegar, to taste

Place spinach in a large salad bowl. Top with chicken, cheese, cherries, and walnuts. Add oil and vinegar, tossing to combine.

Cherry crisp

An easy, classic cherry crisp from I Heart Eating, this simple recipe highlights the cherries beautifully.

Cherries

• 5 cups fresh cherries, pitted
• 2 tbsp. granulated sugar
• 1 tbsp. cornstarch
• 1/2 tsp. vanilla extract
• 1/4 tsp. almond extract

Topping

• 1/4 cup whole-wheat flour
• 1/4 cup brown sugar, packed
• 1/4 cup granulated sugar
• 1/4 tsp. cinnamon
• 1/4 tsp. salt
• 1/4 cup cold butter, cut into pieces
• 1/2 cup oats
• 1/3 cup almonds, chopped

Preheat oven to 375˚F (190.6°C). In a medium bowl, toss cherries, sugar, cornstarch, and extracts. Set aside. Prepare topping by whisking flours, sugars, cinnamon, and salt. Add butter, oats and almonds, mixing until crumbly. Divide cherries evenly into small ramekins or a small baking dish. Mound topping evenly over cherries in ramekins, or sprinkle evenly over cherries in the baking dish. Bake for 25-30 minutes, until topping is lightly browned and cherries are bubbly. Serve warm or let cool at room temperature.

Cherries are a wonderful addition to a nutritious diet. Whether you add sweet or tart cherries, this little fruit is versatile and delicious. Eating cherries are an easy way to get important nutrients and lots of flavor, too.

Last medically reviewed on April 19, 2016

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

• AICR’s foods that fight cancer. (2012, December 4)
  aicr.org/foods-that-fight-cancer/cherries.html

7 Impressive Health Benefits of Cherries

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.

By Jillian Kubala, MS, RD on June 19, 2019

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!

Here are 7 impressive health benefits of cherries.

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 ):

These nutrients, particularly fiber, vitamin C, and potassium, benefit health in many ways.

Vitamin C is essential for maintaining your immune system and skin health while potassium is needed for muscle contraction, nerve function, blood pressure regulation, and many other critical bodily processes ( 2 , 3 ).

Cherries are also a good source of fiber, which helps keep your digestive system healthy by fueling beneficial gut bacteria and promoting bowel regularity ( 4 ).

Plus, they provide B vitamins, manganese, copper, magnesium, and vitamin K.

Summary Cherries are a good
source of vitamin C, potassium, fiber, and other nutrients that your body needs
to function optimally.

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 ).

These stone fruits also contain carotenoid pigments like beta-carotene and vitamin C, both of which have anti-inflammatory and antioxidant properties as well ( 6 ).

Summary All cherries are high in
antioxidants and anti-inflammatory compounds, which may reduce chronic disease
risk and promote overall health.

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.

A study in 20 active women noted that those who drank 2 ounces (60 ml) of tart cherry juice twice daily for 8 days recovered quicker and had less muscle damage and soreness after completing repeated sprint exercises, compared to the placebo group ( 11 ).

Though promising, these findings are related to concentrated cherry products, such as juice and powder. It’s unclear how many fresh cherries you would need to eat to produce similar results.

Summary Consuming cherries,
especially tart cherry products like juice and powder, may improve athletic
performance and reduce exercise-induced muscle damage and soreness.

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 ).

What’s more, cherries are rich in powerful polyphenol antioxidants, including anthocyanins, flavonols, and catechins, which may help keep your heart healthy by protecting against cellular damage and reducing inflammation ( 15 ).

In fact, a study in 84,158 people found that higher intakes of polyphenols — especially anthocyanins, flavonols, and catechins — were associated with a significantly decreased risk of heart disease over 5 years ( 16 ).

Summary Cherries are packed with
potassium and polyphenol antioxidants, which have powerful heart-protective
properties.

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 ).

Summary Research indicates that
the powerful anti-inflammatory properties of cherries may benefit those with
arthritis and gout.

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.

Summary Cherries contain anti-inflammatory
compounds and melatonin, which may help improve sleep quality in some people.