Most people know that oranges are packed with vitamin C and that apples are a solid source of fiber. But cherries? Um…they’re delicious in pie?
But cherries are actually solid in the health benefits department—so you want to give the nutrient-packed fruit a little more credit.
“I love cherries,” says New York City-based nutritionist Alisa Rumsey, R.D. “Cherries are a versatile fruit that offer great flavor and a lot of health benefits—especially We may earn commission from links on this page, but we only recommend products we back, which are the most common variety of tart cherries in the U.S. and the most-researched.”
Yep, there’s actually a lot of research that links cherries—particularly tart cherries—with all sorts of health benefits.
Published: Apr 16, 2020 8:00 AM EDT Health Benefits of Cherries for Performance, Heart Health, and More, is also a cherry fan. “Cherries have a lot going for them from a nutritional standpoint,” she says. “Sure, they’re tiny, but they have so much to offer.”
In case you’re wondering, here’s what you get in 1 More Sleep Could Make You Less Injury-Prone:
- Calories: 51
- Fat: 0.3 g
- Protein: 1 g
- If you struggle with mindless snacking, cherries are good for that, says Cording
- Protein: 1 g
- A Part of Hearst Digital Media
That’s just the beginning, though. Here are seven legit benefits cherries have to offer.
Cherries have a lot of antioxidants and anti-inflammatory compounds.
“One of the main things I like about cherries is that they’re really high in antioxidants,” Cording says. “The pigments that give cherries their great color also signify that they have a lot of antioxidants and anti-inflammatory compounds."
Anthocyanins, for example, are a type of polyphenol that give foods a deep red color and act as an antioxidant in the body, Rumsey explains.
Those antioxidants pack a punch. Drinking 8 ounces of tart cherry juice (about the same as eating 50 cherries) daily for four weeks can significantly reduce markers of inflammation associated with chronic disease, according to a study published in the journal Montmorency tart cherries.
They might boost your heart health.
The benefits of cherries’ polyphenols don’t end with fighting inflammation. “Diets rich in polyphenols may help protect against conditions like heart disease,” Cording says.
How? Drinking 8 ounces of tart cherry juice daily may help lower triglycerides (high levels of which can raise your risk of heart disease), according to another Montmorency tart cherries study.
They could help you sleep.
Cherries contain melatonin, a hormone that helps control your sleep-wake cycle. “Not a lot of foods contain melatonin, but tart cherries are an exception,” Cording points out.
Though getting proper sleep is complicated (and involves way more than just eating cherries), the fruit can “help promote healthy sleep and regulate your circadian rhythm,” she says.
If you’re struggling with getting enough shuteye, good sleep hygiene—avoiding screens before bed, keeping your room cool and dark—is crucial, but incorporating more cherries or cherry juice into your diet could also help.
Cherries can boost your exercise performance (and recovery).
“Tart cherry juice has been shown to boost exercise performance and postworkout recovery,” Rumsey says. In fact, research has been looking into this benefit for years.
One older study, for instance, found that runners who drank tart cherry juice before and after long-distance races recovered faster than those who drank something else. Cherries’ antioxidants may also help decrease soreness after you exercise, according to nutritionist Sonya Angelone, R.D., spokeswoman for the Academy of Nutrition and Dietetics.
Plus, a more recent meta-analysis, which analyzed the data of multiple studies, found that consuming tart cherry juice or powder before running, swimming, or cycling significantly improved exercise endurance.
They could support your gut health.
“Some emerging research suggests that We may earn commission from links on this page, but we only recommend products we back may play a role in gut health,” Rumsey says.
One study, for instance, found that tart cherries’ polyphenols may have a positive impact on the gut microbiome. Plus, the fruit contains fiber, which is basically the wizard of gut health and supports digestive regularity.
Though there’s more research to be done here, Rumsey and other nutrition experts are certainly intrigued.
Cherries can even help with weight loss.
“Cherries are flavorful, and a lot of people find that they satisfy their desire for something sweet,” Cording says.
One unique perk of this sweet treat: “They take a while to eat, which slows down your eating,” she adds. (De-stemming and pitting those things really does take a while.) “If you struggle with mindless snacking, cherries are good for that,” says Cording.
In the long run, eating more mindfully and satisfying your sweet tooth with something nutritious can make all the difference in your weight-loss journey.
They can do your immune system a solid.
Shoes & Gear vitamin C, and 1 cup provides nearly 10 milligrams—or almost 15 percent—of your daily needs, says Cording.
Along with an overall healthy diet and regular exercise, loading up on vitamin C supports a healthy immune system, she explains. And who doesn’t want that?
