When you're craving a healthy summer snack, cherries are a delicious and enjoyable option. These small, juicy fruits pack a powerful nutritional punch and are loved by many. According to the Agricultural Marketing Resource Center, Americans eat an average of 2.2 pounds of cherries per year. But are cherries healthy? To find out, we consulted registered dietitians who weighed in on 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, revealing why these fruits deserve a spot in your weekly menu. From reducing the risk of chronic diseases to aiding in weight management, cherries offer many 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. Then, be sure to check out these 13 Superfood Smoothie Recipes to Start Your Day Right.
Cherry Nutrition Facts
Per 1 Cup Serving (with pits):
- Calories: 87
- Fat: 0 g (Saturated Fat: 0 g)
- Sodium: 0 mg
- Carbs: 22 g (Fiber: 3 g, Sugar: 18 g)
- Protein: 1.5 g
They're rich in antioxidants
Gianna Masi, CPT, RDN, a certified personal trainer and registered dietitian with Barbend, says, "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. According to a 2018 review in Nutrients, tart cherries, in particular, are potent antioxidants due to their higher concentrations of total phenolic compounds.
They can help you sleep better
According to the Sleep Foundation, the melatonin content in tart cherries can help improve sleep quality and duration. Melatonin is a hormone that regulates the sleep-wake cycle, and tart cherries provide 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.
They can reduce inflammation
Research suggests that the anthocyanins found in cherries are particularly effective in lowering inflammation markers in the body. Other studies show 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.
They can support 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, as incorporating cherries into their diet may help alleviate post-workout soreness. "The powerful antioxidant properties of cherry juice improve exercise-induced inflammation, reduce muscle damage, and promote better recovery," states Moody.
They can boost gut health
A 2018 review found that consuming cherries may reduce the risk of several chronic inflammatory diseases, including arthritis, cardiovascular disease, diabetes, and cancer. Masi explains, "When combined with other health-promoting behaviors such as exercise and a well-balanced diet, cherries can benefit cardiovascular health and help manage blood pressure."
They can boost immune health
Cherries are an excellent source of vitamin C, a nutrient and antioxidant essential for maintaining good immune health. "One cup of pitted red cherries provides 25 percent of your daily value of vitamin C, a crucial nutrient for supporting a healthy immune system," Moody explains. "Vitamin C promotes the production of white blood cells, helping to fight off various diseases and infections."
They can improve digestion
Cherries are a good source of fiber, providing 3 grams per cup. "[Dietary fiber] helps maintain a healthy digestive system by regulating bowel movements, preventing constipation, and supporting the microbiome," says Masi. According to a 2018 study in PeerJ, the fiber content in cherries also supports your microbiome by creating a balanced gut environment.
They can support weight loss
Cherries are a fantastic snack for weight loss due to their high fiber and water content, both of which are linked to weight loss. The natural sweetness of cherries can satisfy cravings without adding too many calories. "One cup of pitted red cherries contains only about 85 calories, 3 grams of fiber, and plenty of water, making them a filling snack between meals—perfect for those dieting with a sweet tooth," says Moody.