7 Health Benefits of Cherries

Is the cherry on top for a reason? Registered dietitian Carly Sedlacek, MFN, RD, LD says yes, because of the many health benefits of this small but mighty stone fruit.

Fight Inflammation and Disease
One review of multiple studies found that eating at least 45 cherries each day can reduce inflammation in the body. Cherries are rich in antioxidants like vitamin A, D and E, which “protect against inflammation and fight free radicals, which can cause cell damage and contribute to chronic diseases like cancer, diabetes and heart disease,” says Sedlacek.

Promote Better Sleep
Tart and sweet cherries can help promote better sleep due to high levels of melatonin (a sleep hormone), serotonin (a chemical that helps the body produce melatonin), and tryptophan (an amino acid that increases serotonin).

Help Sore Muscles
In studies of long-distance runners, tart cherries and cherry juice have been shown to ease post-workout inflammation and sore muscles. “The anti-inflammatory and antioxidant properties of cherries work like nonsteroidal anti-inflammatory drugs such as ibuprofen for reducing or preventing pain. However with cherries, you don’t have the risk of harmful side effects such as potential gastrointestinal, kidney and possible heart issues,” according to Sedlacek.

In another study of endurance runners, it was found that runners who consumed a tart cherry powder supplement had enhanced exercise performance, 13% faster finish times, and felt less achy afterwards.

Prevent and Ease Gout
A buildup of uric acid causes gout, an inflammatory arthritis that can cause pain in the big toes and other joints. Eating cherries or drinking cherry juice can lower uric acid levels and ease pain associated with a gout flare-up.

In a study of more than 600 people with gout, people who ate fresh cherries for two days had about 33% fewer gout flare-ups than those who didn’t eat cherries, and those who ate cherries and also took gout medications had a 75% reduction in flare-ups.

Boost Heart Health
One cup of cherries is high in potassium and low in sodium, which can help lower blood pressure and reduce the risk of heart disease. Cherries are also high in plant sterols (phytosterols), which are an effective way to naturally lower cholesterol.

Improve Blood Sugar
Cherries are low on the glycemic index, and the skin contains fiber, which makes them raise blood sugar levels slower. In one study, people with diabetes who drank 1.35 ounces of concentrated sour cherry juice every day for six weeks experienced significantly lower blood sugar levels, and research is underway to see if a diet that includes cherries may reverse prediabetes.

Decrease Risk of Cancer
“We know that eating a balanced diet with lots of fresh fruits and vegetables can help lower your risk of different cancers,” says Sedlacek. Cherries contain chemicals called bioactive compounds that may prevent cancer, and the high amounts of anthocyanins and melatonin also protect against cancer-causing cell damage.