Are cherries good for you? Cherries may be small, but they pack a mighty nutritional punch. Whether you prefer the sweetness of Bing cherries or the tartness of Montmorency, these little fruits are brimming with goodness. Numerous studies have shown that cherries offer an impressive array of health benefits. In this article, we’ll explore 16 amazing health benefits of cherries. In addition, We’ll provide practical tips on how to incorporate them into your diet.
Nutritional Powerhouse of Cherries
Before we explore the specific health benefits, let’s look at what makes cherries so nutritious. These ruby-red fruits are low in calories but high in essential vitamins, minerals, and antioxidants.
A cup of sweet cherries (about 138 grams) contains:
- Calories: 87
- Protein: 1.5 grams
- Carbs: 22 grams
- Fiber: 2.9 grams
- Vitamin C: 16% of the Daily Value (DV)
- Potassium: 10% of the DV
- Copper: 5% of the DV
- Manganese: 5% of the DV
Cherries are also a good source of other essential nutrients like vitamin A, calcium, iron, and magnesium. The combination of these nutrients makes cherries a true superfood.
What’s more, cherries are packed with powerful plant compounds called polyphenols. These include flavonoids, anthocyanins, and catechins, which are responsible for many health benefits of cherries.
Are Cherries Good for You?16 Health Benefits
Now that we know what’s inside these little gems, let’s explore how they can benefit our health.
1. Packed with Antioxidants
Cherries are bursting with antioxidants, particularly anthocyanins, which give them their deep red color. These powerful compounds help protect your cells from damage caused by free radicals.
Studies have shown that the antioxidants in cherries can help reduce oxidative stress. This is linked to conditions like heart disease, cancer, and premature aging. Cherries are one of the richest sources of antioxidants among fruits.
One study found that drinking tart cherry juice for two weeks significantly increased the antioxidant capacity in the body. This means that cherries can help boost your body’s natural defenses against disease.
2. Anti-Inflammatory Properties
The antioxidants in cherries, especially in tart cherries, have been shown to have strong anti-inflammatory effects. This can be particularly beneficial for people with inflammatory conditions like arthritis.
Inflammation is a normal immune response, but chronic inflammation can contribute to various health problems. The compounds in cherries can help reduce inflammation by inhibiting the production of inflammatory molecules in the body.
One study found that drinking tart cherry juice for three weeks significantly reduced inflammation markers in women with osteoarthritis. Another study showed that cherry consumption lowered markers of inflammation in healthy adults.
In addition, the anti-inflammatory effects of cherries may also benefit athletes. Intense exercise can cause muscle damage and inflammation. Cherry juice can help reduce these effects and speed up recovery.
3. Heart Health Booster
Regular consumption of cherries may contribute to better heart health. The anthocyanins in cherries can help reduce bad cholesterol levels and decrease the risk of heart disease.
The potassium in cherries also supports heart health by helping regulate blood pressure. Potassium helps counteract the effects of sodium, which can contribute to high blood pressure when consumed in excess.
Furthermore, the anti-inflammatory properties of cherries can help prevent the buildup of plaque in the arteries. This reduces the risk of atherosclerosis and heart attacks.
4. Natural Sleep Aid
Cherries, particularly tart cherries, are one of the few natural sources of melatonin, a hormone that regulates sleep. Drinking tart cherry juice before bed may improve sleep quality and duration.
Melatonin helps regulate your body’s sleep-wake cycle. As you age, your body’s natural melatonin production decreases. This can lead to sleep problems. Drinking cherry juice or eating cherries can provide a natural melatonin boost.
One study found that drinking tart cherry juice for two weeks improved sleep quality and duration in older adults with insomnia. The participants also reported less daytime napping and improved overall sleep efficiency.
5. Post-Exercise Recovery
Athletes and fitness enthusiasts take note! Tart cherry juice can reduce muscle pain and speed up recovery after intense exercise.
The anti-inflammatory compounds in cherries can help reduce exercise-induced muscle damage and soreness. This can lead to faster recovery times and improved athletic performance.
One study found that marathon runners who drank tart cherry juice for five days experienced less muscle pain and faster recovery compared to those who didn’t.
The antioxidants in cherries may also help improve blood flow. This can enhance oxygen and nutrient delivery to muscles during exercise.
6. Potential Cancer Fighter
While more research is needed, some studies suggest that the antioxidants in cherries may help prevent the growth of cancer cells.
The anthocyanins in cherries have been shown to inhibit the growth of cancer cells in laboratory studies. They may also help reduce the risk of certain types of cancer, such as colon cancer.
One animal study found that tart cherry anthocyanins reduced the growth of colon cancer cells. However, it’s important to note that these studies were done in test tubes or on animals, and more human research is needed to confirm these potential anticancer effects.
7. Gout Prevention
Gout is a type of arthritis caused by the buildup of uric acid crystals in the joints. The anti-inflammatory compounds in cherries can help reduce uric acid levels and prevent these painful flares.
One study found that eating cherries over two days reduced the risk of gout attacks by 35% compared to not eating cherries. Another study showed that combining cherry juice with allopurinol was more effective at reducing gout flares than allopurinol alone.
The effect of cherries on gout is due to their high content of anthocyanins and other anti-inflammatory compounds. These compounds help neutralize uric acid and prevent the formation of painful crystals in the joints.
8. Blood Sugar Regulation
Despite their sweet taste, cherries have a relatively low glycemic index. This means they don’t cause rapid spikes in blood sugar levels. This makes them a good choice for people managing diabetes.
The fiber in cherries also helps slow down the absorption of sugar in the bloodstream, preventing those sudden blood sugar spikes.
One study found that consuming cherries for 12 weeks improved insulin sensitivity and reduced inflammation in overweight and obese adults.
The blood sugar-regulating effects of cherries may be particularly beneficial for people with diabetes or those at risk of developing the condition.
9. Brain Health Support
The antioxidants in cherries may help protect brain cells from damage. This potentially reduces the risk of neurodegenerative diseases like Alzheimer’s.
The anti-inflammatory properties of cherries can also benefit brain health. Chronic inflammation has been linked to a higher risk of cognitive decline and dementia.
While more human research is needed, the potential brain-protective effects of cherries are promising. Eating a diet rich in antioxidants and anti-inflammatory compounds, including cherries, may help keep your brain sharp as you age.
10. Weight Management Aid
Cherries are low in calories but high in fiber. Fiber helps you feel full and satisfied, which can prevent overeating. It also helps regulate digestion and promotes regular bowel movements.
Additionally, the compounds in cherries may help reduce belly fat. One study found that people who consumed anthocyanin-rich cherry juice for 12 weeks had a significant reduction in body fat.
Of course, cherries alone won’t lead to weight loss. They should be part of a balanced diet and healthy lifestyle that includes regular physical activity.
11. Skin Health Booster
Vitamin C is essential for the production of collagen. As you age, your body’s collagen production decreases, leading to wrinkles and sagging skin.
The vitamin C and antioxidants in cherries can contribute to healthier skin. This protects against UV damage and promotes collagen production. The antioxidants in cherries can also help protect your skin from damage caused by sun exposure and environmental pollutants.
12. Immune System Support
The vitamin C content in cherries can help boost your immune system. This potentially helps you fight off colds and other infections.
Vitamin C is a well-known immune booster. It helps stimulate the production of white blood cells, which are crucial for fighting off infections.
The antioxidants in cherries can also support immune function by protecting immune cells from damage caused by free radicals.
One study found that drinking tart cherry juice for two weeks increased the production of immune cells in older adults.
While cherries can support immune health, they should not be considered a cure for illnesses. A balanced diet, adequate sleep, and regular exercise are all important for maintaining a strong immune system.
13. Blood Pressure Regulation
Potassium is an essential mineral that helps relax blood vessel walls. It can help lower blood pressure. On the other hand, sodium can cause blood vessels to constrict, leading to higher blood pressure.
Eating potassium-rich foods like cherries can help maintain a healthy balance and keep your blood pressure in check.
One study found that consuming tart cherry juice for 12 weeks reduced systolic blood pressure in men with early hypertension.
Another study showed that adding cherry juice to a high-sodium meal helped reduce the blood pressure-raising effects of the meal in healthy adults.
14. Bone Health Promotion
Cherries contain minerals like calcium and magnesium that are essential for maintaining strong bones.
Calcium is the main mineral in bones. Getting enough of it is crucial for preventing conditions like osteoporosis. Magnesium also plays a key role in bone health by regulating calcium metabolism.
The anti-inflammatory effects of cherries may also benefit bone health. Chronic inflammation can lead to bone loss and increased fracture risk.
While human studies are limited, some research suggests that the compounds in cherries may help protect against bone loss. One study found that postmenopausal women who consumed cherry juice for 3 months had increased bone mineral density.
15. Digestive Health Support
The fiber in cherries can aid digestion and promote a healthy gut microbiome. Fiber helps add bulk to your stool and promotes regular bowel movements. This can help prevent constipation and other digestive issues.
Cherries also contain prebiotics, which are a type of fiber that feeds the beneficial bacteria in your gut. A healthy gut microbiome is essential for overall health and is linked to better immune function, mental health, and more.
One study found that consuming cherries increased the growth of beneficial gut bacteria like Bifidobacterium and Lactobacillus in rats. Another study showed that drinking tart cherry juice for 5 days altered the gut microbiome in healthy adults.
16. Natural Energy Booster
The natural sugars in cherries, combined with their fiber content. This can provide a steady source of energy without the crash associated with processed sugars.
Unlike foods high in refined sugars. This can cause a rapid spike and then drop in blood sugar levels, the fiber in cherries helps slow down sugar absorption. This provides a more stable and sustained energy release.
The antioxidants in cherries may also help fight fatigue and improve physical performance. Some studies have shown that cherry juice can help reduce perceived exertion during exercise.
While cherries can provide a natural energy boost, it’s important to remember that they should be part of a balanced diet.
How to Incorporate Cherries into Your Diet?
Now that you know about the numerous health benefits of cherries, you might be wondering how to add more of them to your diet. Here are some delicious and easy ways:
- Eat them fresh as a snack: Cherries make a great standalone snack. Just wash them and enjoy!
- Add them to your morning yogurt or oatmeal: Slice up some cherries and add them to your breakfast for a nutrient boost.
- Use them in smoothies: Frozen cherries work great in smoothies and can add a delightful thickness and flavor.
- Incorporate them into salads for a sweet twist: Cherries can add a surprising and delicious element to savory salads.
- Use dried cherries in baked goods or trail mix: Dried cherries are a great addition to cookies, muffins, and homemade trail mix.
- Drink tart cherry juice: Tart cherry juice is available in many stores and can be a convenient way to get the benefits of cherries.
- Use cherry preserves as a natural sweetener: Cherry preserves can be used in place of sugary jams or syrups.
Remember, while cherries offer many health benefits, they should be part of a balanced diet. Moderation is key, as cherries do contain natural sugars.
Potential Side Effects and Precautions
While cherries are generally safe for most people, there are a few things to keep in mind:
- Allergies: Some people may be allergic to cherries. If you experience any allergic reactions, stop eating cherries and consult a healthcare professional.
- Interactions with medications: Cherries may interact with certain medications, particularly blood thinners. If you’re on any medications, it’s best to consult with your doctor before significantly increasing your cherry intake.
- Digestive issues: Eating too many cherries at once may cause digestive discomfort in some people due to their fiber content. Introduce them into your diet gradually to avoid any issues.
- Tooth staining: The deep red color of cherries can temporarily stain your teeth and tongue. Brushing your teeth after eating can help minimize this.
- Portion control: While cherries are nutritious, they still contain calories and natural sugars. Be mindful of portion sizes, especially if you’re watching your weight or managing diabetes.
Conclusion
Cherries are indeed good for you. It can offer a wide range of health benefits from heart health support to better sleep. Their rich nutritional profile and versatility make them an excellent addition to a healthy diet. So, the next time you’re at the grocery store or farmers market, don’t forget to pick up a bag of these nutritious fruits.
