Cherries are healthy stone fruits loaded with nutrients and antioxidants that may boost your heart health, improve sleep quality, and relieve some symptoms of arthritis and gout.
Cherries are small stone fruits that come in various colors and flavors. There are two major categories — tart (Prunus cerasus L.) and sweet cherries (Prunus avium L.).
Cherries are packed with vitamins, minerals, and plant compounds with powerful health effects.
Many studies use concentrated cherry products such as juice, powder, or extract. It’s unclear how many fresh cherries you would need to eat to produce similar results.
All cherry varieties are highly nutritious and packed with:
- fiber
- vitamins
- minerals
One cup (154 grams [g]) of sweet, raw cherries without the pits
- Calories: 97
- Carbs: 25 g
- Fiber: 3 g
- Vitamin C: 12% of the daily value (DV)
- Potassium: 10% of the DV
- Copper: 10% of the DV
- Manganese: 5% of the DV
- Vitamin B6: 0.08 milligrams (mg)
- Vitamin K: 3 micrograms
Vitamin C is
- muscle contraction
- nerve function
- blood pressure regulation
- kidney function
Though the amount and type of beneficial plant compounds 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 2018 research links to chronic diseases and premature aging.
Cherries are especially high in polyphenols, a group of plant compounds that help:
- fight cellular damage
- reduce inflammation
- promote overall health
A 2022 review suggests polyphenol-rich diets may protect against many chronic conditions, including:
- heart disease
- diabetes
- brain dysfunction
- certain cancers
Research from 2022 shows that the anti-inflammatory and antioxidant compounds of cherries may speed up recovery after exercise and protect muscle function if consumed for several days before exercise.
Some evidence suggests that cherry products, especially products from tart cherries, may enhance exercise performance.
A study of 13 men who performed intense resistance exercise demonstrated that compared to a placebo, those who consumed 500 mg of tart cherry extract daily for 7 days before exercise showed reduced:
- oxidative stress
- markers of muscle and heart damage
- central fatigue
Tart cherry juice may also benefit non-athletes. A 2018 study of 20 active women
- recovered quicker
- had less muscle damage and soreness
Increasing your intake of nutrient-dense fruits like cherries may protect your heart.
Research from 2020 shows that diets rich in fruits and vegetables are associated with fewer markers for subclinical heart damage and strain in adults without preexisting heart disease. But this study was only observational.
Potassium and polyphenol antioxidants, both previously discussed, also offer heart health benefits. Potassium was found to lower blood pressure in a 2020 analysis of randomized controlled trials.
Lower blood pressure can reduce your risk of heart attack and stroke.
The same 2020 analysis indicates polyphenol antioxidants, including anthocyanins, flavonols, and catechins, may help keep your heart healthy by protecting against cellular damage and reducing inflammation.
A 2018 study of 84,158 people found that higher intakes of polyphenols — especially anthocyanins and flavonols — were associated with a significantly decreased risk of heart disease over 5 years.
Studies show that cherries may inhibit oxidative stress and decrease inflammation by suppressing inflammatory proteins, which can help reduce symptoms related to arthritis.
According to a 2019 systematic review, cherries may also decrease uric acid levels in the body, making them especially beneficial for gout flare-ups.
A 2023 randomized controlled study of 282 men with grout found that compared to the sodium bicarbonate group, the group taking a tart cherry supplementary citrate mixture every 4 weeks
Eating cherries or drinking tart cherry juice may help improve your sleep quality. The fruit’s high concentration of plant compounds may contribute to these sleep-promoting benefits.
Cherries contain a small amount of melatonin, which helps regulate your sleep-wake cycle. Anthocyanins, a type of antioxidant, may promote healthy sleep patterns with increased melatonin levels.
A 2-week pilot study published in 2018 of older adults with insomnia found that drinking 1 cup (240 ml) of tart cherry juice in the morning and 2 hours before bed was associated with an increased sleep time of 84 minutes.
More studies are needed to better understand how consuming cherries and cherry products may benefit sleep.
Both sweet and tart varieties pair well with many foods. Related products, such as dried cherries, cherry powder, and cherry juice, make interesting additions to many recipes.
Incorporate cherries into your diet by:
- enjoying them fresh
- pairing dried cherries with dark chocolate chips, unsweetened coconut flakes, and salted almonds for a homemade trail mix
- making a cherry compote from frozen, tart, or sweet cherries and spoon on yogurt, oatmeal, or chia pudding
- adding halved, pitted cherries to a salad
- incorporating dried cherries into baked goods for natural sweetness
- adding a bit of tart cherry juice to sparkling water and topping with a lemon wedge
- adding fresh or cooked cherries to smoothies, ice cream, pies, crumbles, and other desserts
- making a homemade cherry barbecue sauce to use with meat or poultry dishes
- whipping up a cherry salsa with diced cherries and fresh herbs, like basil, to serve alongside savory meals
The possibilities for using cherries in your kitchen are endless, so don’t be afraid to experiment.
Cherries are highly nutritious and offer a host of health benefits.
They contain various powerful plant compounds that may help reduce inflammation, and eating them may improve sleep, boost heart health, and result in a speedy recovery after exercise.
You can consume both sweet and tart varieties in various ways, from eating them plain to adding them to salads, smoothies, or drinks.