When you're craving a healthy summer snack, it's hard to find a more enjoyable and delicious option than cherries. These small, juicy fruits pack a powerful nutritional punch and are a favorite among many. According to the Agricultural Marketing Resource Center, Americans consume an average of 2.2 pounds of cherries per year. But, are cherries healthy? To find out, we spoke with registered dietitians about the potential health benefits of cherries and why you should consider adding them to your diet.
In this article, we'll explore eight amazing health benefits of cherries, showing why these fruits deserve a spot in your weekly menu. From reducing the risk of chronic diseases to aiding in weight management, cherries offer numerous advantages that make them a superfood worth eating regularly. Whether you enjoy them fresh, frozen, or dried, read on to discover how incorporating cherries into your diet can be a delicious way to boost your health.
Cherry Nutrition Facts
Per 1 Cup Serving (with pits):
- Calories: 87
- Fat: 0 g (Saturated Fat: 0 g)
- Sodium: 0 mg
- Carbohydrates: 22 g (Fiber: 3 g, Sugar: 18 g)
- Protein: 1.5 g
1) They're packed with antioxidants
Gianna Masi, CPT, RDN, a certified personal trainer and registered dietitian with Barbend, explains, "Cherries are packed with antioxidants, particularly anthocyanins and quercetin. These compounds help combat oxidative stress and inflammation, potentially reducing the risk of chronic diseases. Some studies suggest that tart cherries have higher concentrations of total phenolic compounds, while sweet cherries contain more anthocyanins."
Including cherries in your diet can protect against cellular damage and boost overall health. Tart cherries, in particular, are potent antioxidants due to their higher concentrations of total phenolic compounds, as noted in a 2018 review published in Nutrients.
2) They can improve your sleep quality
According to the Sleep Foundation, the melatonin content in tart cherries can enhance sleep quality and duration. Melatonin is a hormone that regulates the sleep-wake cycle, and tart cherries are a natural source of this sleep-promoting compound.
"Older studies suggest that the melatonin in tart cherry juice can help with insomnia and even improve mood," says Destini Moody, RDN, CSSD, LD, a registered dietitian and sports dietitian with Garage Gym Reviews. "However, more research needs to be done on younger adults to solidify these findings," she adds.
3) They can help reduce inflammation
Research suggests that the anthocyanins in cherries are especially effective at lowering inflammation markers in the body. Other studies indicate that regular consumption of cherries can support joint health and alleviate discomfort associated with inflammatory conditions. "Cherries contain anti-inflammatory compounds, which can help reduce symptoms of arthritis and gout," says Masi.
4) They can aid in muscle recovery
According to a 2019 study, the antioxidants in tart cherries can enhance exercise recovery, particularly in females. This is great news for athletes and fitness enthusiasts who may find that adding cherries to their diet helps alleviate post-workout soreness. "The powerful antioxidant properties of cherry juice uniquely improve exercise-induced inflammation, reduce muscle damage, and promote better recovery," states Moody.
5) They can boost gut health
A 2018 review found that consuming cherries may lower the risk of several chronic inflammatory diseases, including arthritis, cardiovascular disease, diabetes, and cancer. Masi explains, "Cherries can benefit cardiovascular health and blood pressure when combined with other health-promoting behaviors, such as exercise and a well-balanced diet."
6) They can enhance immune health
Cherries are an excellent source of vitamin C, a nutrient and antioxidant crucial for maintaining strong immune health. "One cup of pitted red cherries provides 25 percent of your daily value of vitamin C, a key nutrient for supporting a healthy immune system," Moody explains. "Vitamin C helps promote the production of white blood cells, which are essential for fighting various diseases and infections."
7) They can enhance digestion
Cherries are a good source of fiber, offering 3 grams per cup. "Dietary fiber aids in maintaining a healthy digestive system by regulating bowel movements, preventing constipation, and supporting the microbiome," says Masi. Additionally, the fiber content in cherries can help create a balanced gut environment, as noted in a 2018 study published in PeerJ.
8) They can aid in weight loss
Cherries are an excellent snack for weight loss due to their high fiber and water content, both of which are linked to weight reduction. Additionally, their natural sweetness can satisfy cravings without adding excessive calories. "One cup of pitted red cherries contains only about 85 calories, 3 grams of fiber, and a lot of water content, making them a filling snack between meals that's perfect for those dieting with a sweet tooth," says Moody.