Cherries provide a wide range of health benefits, including reduced inflammation, higher-quality sleep, and improved heart health–although, eating them in excess could cause digestive discomfort or raise blood sugar if you’re sensitive.
In this article, we’ll explore the top cherry benefits and side effects, so you can decide how to incorporate this sweet (or tart) superfruit into your diet.
Health benefits of eating cherries
Cherries don’t just taste good; they’re linked to a variety of perks for your health. Here’s what the research says.
Excellent source of nutrients and antioxidants
These fruits are incredibly nutrient-dense. Just one cup of sweet cherries contains:
- 12% of your Daily Value (DV) of vitamin C
- 10% DV of potassium
- 12% DV of fiber
And you get all of this in under 100 calories.
Reduced inflammation
They’re nutritious, but are cherries good for inflammation? Research says yes, thanks to their rich antioxidant content.
The deep red color of dark sweet cherries comes from its anthocyanins–antioxidants with anti-inflammatory effects that some studies have deemed comparable to over-the-counter pain relievers like ibuprofen.
Thanks to these antioxidants and other polyphenols, regularly eating cherries helps reduce oxidative stress and inflammation linked to conditions like arthritis and heart disease.
Relief from gout
Gout is a type of inflammatory arthritis caused by excess uric acid in the blood, leading to sudden, painful joint flare-ups. Some studies indicate that drinking tart cherry juice can help.
In a 2019 trial, adults at risk for gout who drank 8 ounces of tart cherry juice daily for four weeks experienced reductions in both inflammation and uric acid levels compared to a placebo. These benefits are likely due to the fruit’s anti-inflammatory and antioxidant compounds.
However, not all research agrees. A 2020 study found no change in uric acid levels after 28 days of cherry juice consumption.
So, more research is needed–but if you suffer from gout, tart cherry juice may be worth a try.
Lower blood pressure and a healthier heart
Along with their antioxidants’ ability to combat heart disease by minimizing inflammation, some studies suggest that cherries–particularly tart cherry juice–can lower blood pressure.
This effect is largely due to their phenolic acids and other polyphenols, which may:
- Improve endothelial function (the inner lining of blood vessels)
- Help blood vessels relax, improving circulation and reducing resistance to blood flow
However, evidence is mixed. Some studies have found no significant effect of cherry juice on blood pressure.
Still, as previously mentioned, these fruits are a good source of potassium, an essential mineral for maintaining healthy blood pressure and heart rhythm. So eating more cherries certainly couldn’t hurt.
Stable blood sugar and lower risks of diabetes
If you have a sweet tooth, cherries are a satisfying and smart choice. With a glycemic index of just 22 (low levels are 55 or lower), they’re unlikely to spike your blood sugar.
Each cup also offers about 3 grams of fiber, which slows digestion and helps stabilize your energy levels.
Over time, the combination of low-glycemic impact and fiber could help reduce your risk of type 2 diabetes.
Higher-quality sleep (especially with tart cherry juice)
Tart cherries (especially Montmorency) might help you sleep better at night, as they naturally contain:
- Melatonin, a hormone that regulates your sleep-wake cycle
- Tryptophan, an amino acid your body uses to produce the neurotransmitter serotonin, a precursor to melatonin
The anthocyanins in cherries also support restful sleep by increasing the availability of tryptophan and slowing the breakdown of melatonin, helping extend their sleep-promoting effects.
A study involving older adults with insomnia found that drinking 1 cup (roughly 8 ounces) of tart cherry juice before bed extended their sleep time by more than an hour.
Most research has focused on juice or concentrate, but raw tart cherries obviously contain the same beneficial compounds. So you could get similar sleep support by eating about 1/2 cup or 7-10 cherries at bedtime.
Possible side effects of eating cherries
Cherries are generally safe for most people. But if you’re not used to eating whole, high-fiber foods, eating large amounts could cause digestive issues like:
And while they’re a low-glycemic choice, cherries still contain natural sugars. So if you have diabetes, you may want to watch your portion sizes.
Furthermore, while rare, some people have experienced allergic reactions to cherries and should avoid them.
Lastly, if you have kidney disease, it’s also worth being careful. Cherries are high in potassium, which can build up in the blood if your kidneys aren’t filtering properly. This can potentially lead to health problems like irregular heart rhythm.
Final thoughts
Whether you’re looking to reduce inflammation, sleep more soundly, or just snack smarter, cherries are a great way to support your health. They offer a potent mix of nutrients and antioxidants, and come with very few downsides.
Sweet or tart, fresh or juiced, there’s more than one way to enjoy the benefits of this vibrant little fruit. Consume regularly in moderation, and let this naturally powerful treat add extra flavor and function to your wellness regimen.
References:
Nutrients: Cherries, sweet, raw
Nutrients: Juice, tart cherry, from concentrate, shelf-stable
(PDF) Red Cherry Health Benefits
A Review of the Health Benefits of Cherries – PMC
Oxidative stress, aging, and diseases – PMC
An Insight into Anti-Inflammatory Activities and Inflammation Related Diseases of Anthocyanins: A Review of Both In Vivo and In Vitro Investigations
Chronic Inflammation – StatPearls – NCBI Bookshelf
A comprehensive review on anthocyanin-rich foods: Insights into extraction, medicinal potential, and sustainable applications
Phenolic Compounds from Cherries and Berries for Chronic Disease Management and Cardiovascular Risk Reduction
Effects of tart cherry and its metabolites on aging and inflammatory conditions: Efficacy and possible mechanisms – ScienceDirect
Effects of Tart Cherry Juice on Biomarkers of Inflammation and Oxidative Stress in Older Adults – PMC
Dark Sweet Cherry (Prunus avium) Supplementation Reduced Blood Pressure and Pro-Inflammatory Interferon Gamma (IFNγ) in Obese Adults without Affecting Lipid Profile, Glucose Levels and Liver Enzymes
Effects of tart cherry juice consumption on cardio-metabolic risk factors: A systematic review and meta-analysis of randomized-controlled trials – ScienceDirect
Potassium Intake and Blood Pressure: A Dose‐Response Meta‐Analysis of Randomized Controlled Trials – PMC
Associations Between Dietary Patterns and Subclinical Cardiac Injury: An Observational Analysis From the DASH Trial
Prospective Association between Total and Specific Dietary Polyphenol Intakes and Cardiovascular Disease Risk in the Nutrinet-Santé French Cohort – PMC
Is there a role for cherries in the management of gout? – PMC
Lack of effect of tart cherry concentrate dose on serum urate in people with gout | Rheumatology | Oxford Academic
Novel insights in health-promoting properties of sweet cherries – PMC
Whole Fruits and Fruit Fiber Emerging Health Effects – PMC
Pilot Study of Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms – PMC
Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality – PubMed
Comparison of anthocyanin levels in the USDA tart cherry collection
Dietary sugar consumption and health: umbrella review | The BMJ
Dietary Potassium Intake and Risk of Chronic Kidney Disease Progression in Predialysis Patients with Chronic Kidney Disease: A Systematic Review
