7 Health Benefits of Cherries Proven by Science

Cherries are delicious, but they also provide us with a host of health benefits.

Cherries are an excellent source of fiber, vitamin C, potassium, copper, and manganese. Cherries also contain a compound called anthocyanin, which has been found to reduce oxidative stress and inflammation.

Cherries are also high in flavonoids which have been associated with reducing the risk of heart disease and cancer.

In this article, you will find the seven main benefits of cherries.

1. Packed With Nutrients

In a cup (154 grams) of raw cherries, there are:

  • Manganese: 5% of the Daily Value (DV).
  • Vitamin C: 18% of the DV.
  • Copper: 5% of the DV.
  • Potassium: 10% of the DV.
  • Fiber: 3 grams.
  • Proteins: 2 grams.
  • Carbohydrates: 25 grams.
  • Calories: 97.

All of these nutrients are beneficial to health. For example, vitamin C improves the immune system’s health, while potassium is necessary for muscle contraction and nerve function.

In addition, cherries provide us with fibers, which are essential to maintaining the digestive tract’s health.

2. Rich in Antioxidants And Anti-Inflammatory Compounds

Cherries contain antioxidants and act as an anti-inflammatory

Its antioxidant content helps fight oxidative stress that causes chronic diseases.

According to a review, the consumption of cherries considerably reduces inflammation and oxidative stress.

In addition, cherries provide polyphenols, which help fight cell damage and reduce inflammation.

In fact, polyphenols are associated with reducing the risk of chronic diseases such as diabetes, heart disease, and certain types of cancer.

3. Can Boost Exercise Recovery

According to research, compounds in cherries help relieve muscle pain and inflammation caused by exercise.

In fact, researchers found tart cherry juice accelerates muscle recovery, reduces muscle soreness, and prevents loss of strength in athletes.

In addition, a study conducted on runners found that consuming 480 mg of powdered tart cherries once a day for 10 days helps to run 13% faster and reduces muscle soreness.

On the other hand, a study found that drinking 2 ounces (60 ml) of tart cherry juice twice a day for 8 days helps reduce muscle damage and soreness after a lot of physical activity.

4. May Benefit Heart Health

First, various studies have found that diets rich in fruit help reduce the risk of heart disease.

Cherries are particularly beneficial because they contain nutrients such as potassium.

It is essential to regulate the heart rate and helps remove excess sodium, which regulates blood pressure.

Thus, the consumption of potassium is beneficial in reducing the risk of heart disease and stroke.

In addition, cherries contain antioxidant polyphenols that reduce cellular damage and inflammation, preventing heart disease.

According to a study, the consumption of polyphenols reduces the risk of heart disease over 5 years.

5. May Improve Symptoms of Arthritis And Gout

As it contains anti-inflammatory effects, cherries also reduce the symptoms of arthritis and gout.

According to a study conducted on 10 women, eating 2 servings of cherries reduces the inflammatory marker C-reactive protein (CRP) levels. It reduces the levels of uric acid in just 5 hours.

Other research on gout patients found that consuming cherries for two days reduce gout attacks by 35%. In addition, this research found that combining the consumption of cherries with allopurinol (medication to treat gout) reduces gout attacks by 75%.

6. May Improve Sleep Quality

The consumption of cherries also has a beneficial effect on sleep quality.

This is so because cherries provide us with melatonin, a recognized substance for regulating the sleep cycle.

According to a study, consuming tart cherry juice for one week helps significantly increase the levels of melatonin in the body, improving the quality and duration of sleep.

Another study conducted on older adults with insomnia found that drinking 1 cup of tart cherry juice before going to sleep helps increase the amount of sleep for 84 minutes.

Keep in mind that research has been done on products made from cherries. There is still no evidence of the beneficial effect of raw cherries on sleep.

7. Easy to Add to Your Diet

Besides being delicious, cherries are incredibly versatile.

Here are some options for incorporating cherries into your diet:

  • Add frozen cherries to the smoothies
  • Eat them as fresh snacks.
  • Make a homemade cherry sauce to use on meat or poultry.
  • Combine with chocolate chips, coconut flakes, and almonds.
  • Add to ice creams, crumbles, pies and other desserts.
  • Make a cherry compote to add to yogurt, oatmeal, or chia pudding.
  • Incorporate dried cherries into the baked goods.
  • Add some tart cherry juice to the sparkling water and add lemon to make a cocktail.
  • Whip up cherry sauce with chopped cherries and fresh herbs to serve over meals.

The Bottom Line

Cherries provide us with a large number of nutrients necessary for our health.

In fact, it not only has properties that help reduce inflammation, but it also helps improve sleep quality, improves heart health, and speeds recovery after physical activity.

Best of all, you can use it to prepare different recipes, so it is straightforward to incorporate into the diet.