Cherries aren’t just a sweet and juicy treat—they’re packed with nutrients and powerful antioxidants that can benefit your body in multiple ways. Whether you prefer sweet or tart varieties, cherries offer impressive health perks, from supporting brain and heart health to reducing inflammation and promoting muscle recovery.
Rich in polyphenols, cherries help combat oxidative stress, protecting cells from damage and lowering the risk of chronic diseases. Their vibrant red and purple hues come from anthocyanins, potent flavonoids known for their anti-inflammatory and antioxidant properties. Studies even suggest that drinking cherry juice daily can elevate antioxidant levels in the body.
From easing joint pain to improving sleep, here’s why you should consider adding more cherries to your diet.
Nutritional Profile of Cherries
Cherries are loaded with essential nutrients. One cup (138 grams) of cherries with pits contains:
- 87 calories
- 22 grams of carbohydrates
- 19 grams of natural sugar
- 3 grams of fiber
- 1.5 grams of protein
- Minimal fat
That same serving provides about 10 mg of vitamin C, covering 13% of a woman’s daily needs and 11% for men. Vitamin C plays a vital role in immune support and collagen production, which helps with wound healing.
Cherries are also a good source of potassium, with more than 300 mg per cup, supporting heart health, muscle contractions, and nerve function.
5 Health Benefits of Cherries
1. Cherries May Improve Brain Function
The anthocyanins in cherries may support cognitive health and memory. Studies suggest they influence gut bacteria, which in turn plays a role in brain function and may benefit individuals with neurodegenerative conditions like Alzheimer’s and dementia.
One study found that older adults with mild to moderate dementia who drank 7 fluid ounces of cherry juice daily for 12 weeks showed improvements in verbal fluency and memory. While further research is needed, these findings suggest cherries could be an easy and delicious way to boost brain health.
2. Cherries Support Sleep and Recovery
Struggling with sleep? Cherries may help. Tart cherries, in particular, are rich in melatonin, the hormone that regulates the sleep-wake cycle.
Research suggests that drinking tart cherry juice daily can increase melatonin levels, helping individuals fall asleep faster, stay asleep longer, and wake up less frequently. Since melatonin production declines with age, adding cherries to your diet may help prevent sleep disturbances over time.
3. Cherries May Reduce Joint and Arthritis Pain
Thanks to their anti-inflammatory properties, cherries may ease arthritis symptoms, including pain, stiffness, and swelling.
A study found that individuals with knee osteoarthritis who drank 16 fluid ounces of cherry juice daily for six weeks reported reduced symptoms and lower levels of C-reactive protein (CRP), a key inflammation marker.
Additionally, cherries may help prevent gout flare-ups. One study found that people who consumed fresh cherries or cherry extract had a 35% lower risk of recurrent gout attacks over a two-day period.
4. Cherries May Lower Blood Pressure
Drinking cherry juice may help reduce blood pressure due to its polyphenol and potassium content.
Studies suggest that consuming about 10 fluid ounces (1.25 cups) of cherry juice can lower blood pressure within two hours, though levels typically return to baseline within six hours.
Polyphenols help by relaxing blood vessels and reducing inflammation, while potassium helps regulate sodium levels, preventing spikes in blood pressure. Although more long-term studies are needed, incorporating cherries into a heart-healthy diet may offer benefits for those with hypertension.
5. Cherries Aid in Muscle Recovery
Tart cherry juice is a popular recovery aid for athletes. Drinking cherry juice twice a day before and after intense exercise is linked to reduced muscle soreness and faster recovery.
To maximize benefits, consistency is key. Research shows that while inflammation levels decrease soon after drinking cherry juice, they return to normal by the next day—meaning regular consumption is necessary for long-term muscle recovery support.
How Much Should You Consume?
While the ideal amount isn’t set in stone, studies suggest that consuming about 45 cherries (one bowl) daily can increase antioxidant levels and reduce inflammation. Other research indicates that drinking 16 fluid ounces (2 cups) of cherry juice daily or even 1-2 ounces of cherry juice concentrate may offer similar benefits.
Easy Ways to Add More Cherries to Your Diet
Looking to incorporate more cherries into your routine? Here are some simple ways:
- Snack on fresh or frozen cherries.
- Mix them into oatmeal or yogurt.
- Blend frozen cherries into smoothies.
- Mash them into a spread for toast.
- Toss them into a salad.
- Make a mocktail with 100% cherry juice and sparkling water.
Whether you’re aiming to improve sleep, reduce inflammation, or enhance muscle recovery, cherries provide a delicious and nutritious way to support overall health.
