Health Benefits of Cherries: A Comprehensive Evidence Based Guide

Did you know that cherries contain compounds that fight inflammation as effectively as some medications? These ruby-red fruits pack a powerful nutritional punch that goes far beyond their sweet taste.

Cherries come in two main varieties: sweet cherries (like Bing) that you’ll find fresh in stores, and tart cherries (like Montmorency) often used in cooking or sold dried and as juice. Both types offer impressive health benefits backed by scientific research.

This guide breaks down exactly how cherries can boost your health, from reducing arthritis pain to helping you sleep better at night. You’ll learn which type of cherry works best for specific health concerns and practical ways to add more cherries to your diet.

Quick facts:

• Cherries contain natural compounds that reduce inflammation similar to some anti-inflammatory medications
• Tart cherries contain up to 6 times more melatonin than sweet cherries, making them excellent for sleep support
• Regular cherry consumption can help decrease muscle soreness, support heart health, and may help manage arthritis symptoms

What’s inside a cherry?

Nutritional comparison of cherry types

Key beneficial compounds in cherries

Phytochemical richness: the real stars of the show

The most valuable nutrients in cherries are their plant compounds:

Anthocyanins give cherries their deep red color. These powerful antioxidants reduce inflammation throughout your body. The darker the cherry, the higher the anthocyanin content, with tart cherries containing up to twice the amount found in sweet varieties.

Flavonoids like quercetin and kaempferol fight oxidative stress in your cells and help protect against chronic diseases. Research from the Journal of Agricultural and Food Chemistry shows these compounds help neutralize harmful free radicals.

Polyphenols work with other antioxidants to protect your cells from damage that can lead to cancer, heart disease, and premature aging. Tart cherries contain higher amounts of these beneficial compounds.

Melatonin occurs naturally in cherries, especially tart varieties. This compound helps regulate your sleep-wake cycle. A study in the European Journal of Nutrition found tart cherries contain up to six times more melatonin than sweet varieties.

Key takeaways:

• Cherries provide essential vitamins and minerals while being low in calories
• Tart cherries generally contain higher levels of beneficial plant compounds than sweet varieties
• The dark red color indicates higher levels of health-promoting anthocyanins

Top science-backed health benefits of cherries

Dosage guide by health condition

Potent anti-inflammatory and antioxidant effects

Cherries contain compounds that block the same inflammatory pathways as NSAIDs like ibuprofen. They neutralize harmful free radicals that damage cells and trigger inflammation.

These actions help prevent chronic diseases like heart disease, diabetes, and certain types of cancer. Human studies show that consuming cherries reduces markers of inflammation in the blood, with effects seen in as little as two hours after eating them.

Research Highlight: A 2013 study in the Journal of International Society of Sports Nutrition (sample size: 23) found that tart cherry juice reduced inflammation markers (CRP levels) by 25% within 5 hours of consumption.

Evidence Strength: Strong

Relief for arthritis and gout sufferers

Gout: Cherries lower levels of uric acid in the blood, the substance that forms painful crystal deposits in joints during gout attacks. Research in the journal Arthritis & Rheumatism (2012, sample size: 633) found that eating just 10-12 cherries daily reduced the risk of gout attacks by 35%.

For best results, studies have used 8-16 ounces of tart cherry juice or about 45-50 cherries daily. Effects can be seen within hours of consumption.

Arthritis: Both osteoarthritis and rheumatoid arthritis patients experience relief from cherry consumption. A 6-week study from Oregon Health & Science University (2013, sample size: 54) showed that women with osteoarthritis who drank tart cherry juice twice daily experienced a 20% reduction in pain and stiffness. The anthocyanins in cherries suppress the inflammatory proteins that cause joint pain.

Evidence Strength: Strong for gout, Moderate for arthritis

Boosting heart health

Cherries support heart health in several ways:

• Lower Blood Pressure: The potassium in cherries helps regulate blood pressure by balancing sodium levels. The polyphenols improve blood vessel function and elasticity.
• Reduce Cholesterol: Studies show that cherry consumption can lower LDL (“bad”) cholesterol levels and increase HDL (“good”) cholesterol.
• Improve Blood Vessel Function: Compounds in cherries help blood vessels relax, improving circulation and reducing strain on the heart.

Research published in the Journal of Nutrition (2018, sample size: 37) found that drinking tart cherry juice for 12 weeks lowered systolic blood pressure by an average of 7 mmHg.

Evidence Strength: Moderate

Enhancing sleep quality

Tart cherries are one of the few natural food sources of melatonin, the hormone that regulates sleep. They also contain tryptophan and serotonin, which help your body create more melatonin naturally.

A study from Louisiana State University (2018, sample size: 11) showed that drinking tart cherry juice twice daily improved sleep duration by 84 minutes and sleep efficiency in adults with insomnia.

For better sleep, drink 8 ounces of tart cherry juice about 1-2 hours before bedtime. Effects build over time, with best results after 1-2 weeks of consistent use.

Evidence Strength: Strong

Supporting exercise performance and recovery

Pre-Workout Benefits: The antioxidants in cherries help increase oxygen flow to muscles during exercise, potentially improving endurance.

Post-Workout Recovery: Tart cherry juice reduces muscle soreness and strength loss after intense exercise. A 2010 study in the Scandinavian Journal of Medicine & Science in Sports (sample size: 20) found 30% less pain when drinking cherry juice before and after running.

Research from Northumbria University (2016, sample size: 16) found that cyclists who drank tart cherry juice recovered faster and maintained more power in subsequent workouts compared to a placebo group.

Most studies use 8-12 ounces of tart cherry juice or 1-2 tablespoons of concentrate twice daily.

Evidence Strength: Strong

Aiding in blood sugar regulation

Despite their sweet taste, cherries rank low on the glycemic index (GI 22), meaning they cause only small increases in blood sugar. The anthocyanins in cherries may improve insulin sensitivity, helping your body process sugar more effectively.

Research in the Journal of Medicinal Food (2018, sample size: 19) suggests that the compounds in tart cherries can decrease fasting blood sugar levels and reduce hemoglobin A1C (a long-term measure of blood sugar control).

Always talk to your doctor before using cherries as part of your diabetes management plan.

Evidence Strength: Moderate

Potential cancer-protective properties

The anthocyanins and other antioxidants in cherries help protect cells from the DNA damage that can lead to cancer. Lab studies show that cherry extracts can slow the growth of cancer cells, particularly colon cancer cells.

Cyanidin, an anthocyanin abundant in cherries, has been shown to reduce cancer cell growth in test tube studies. While human research is still developing, cherries fit perfectly into plant-based diets associated with lower cancer risk.

Evidence Strength: Preliminary (strong lab evidence, limited human studies)

Boosting brain health and cognitive function

The antioxidants in cherries protect brain cells from oxidative stress, which contributes to age-related cognitive decline. Some research indicates that the anthocyanins in dark red fruits like cherries may improve memory and cognitive function.

A study published in the British Journal of Nutrition (2019, sample size: 28) found that older adults with mild-to-moderate dementia showed improved verbal fluency and short-term memory after 12 weeks of drinking cherry juice daily.

Evidence Strength: Preliminary to Moderate

Supporting skin health

Cherries contain vitamin C, essential for collagen production that keeps skin firm and elastic. Their antioxidants help protect skin from UV damage and pollution that accelerate aging.

Regular consumption of antioxidant-rich fruits like cherries may help reduce wrinkles and improve skin texture over time.

Evidence Strength: Preliminary

Key takeaways:

• The strongest evidence supports cherry benefits for inflammation, sleep, and exercise recovery
• Tart cherries typically show stronger effects in research studies than sweet varieties
• Consistent daily consumption provides the best results for most health concerns

Sweet vs. tart cherries: understanding the differences for health

Comprehensive cherry comparison

Lesser-known cherry varieties

Rainier Cherries: These yellow-red sweet cherries contain less anthocyanin but have a unique, delicate flavor. They’re higher in sugar than dark sweet cherries but lower in acid.

Balaton Cherries: A newer tart cherry variety with darker skin and slightly sweeter taste than Montmorency. Research suggests they contain even higher anthocyanin levels.

Morello Cherries: Dark-skinned tart cherries popular in Europe. They’re extremely sour but excellent for cooking and preserving, with high levels of beneficial compounds.

Seasonal availability guide

Key takeaways:

• Choose sweet cherries for fresh eating and mild flavor
• Choose tart cherries for sleep, pain relief, and exercise recovery
• Fresh cherry season is short—stock up on frozen cherries for year-round benefits

Incorporating cherries into your diet: practical tips and ideas

Cherry products comparison

Simple cherry recipes

Anti-inflammatory cherry smoothie

Great for: Post-workout recovery, inflammation reduction

Ingredients:

• 1 cup frozen tart cherries
• 1 banana
• 1 cup spinach
• 1 tablespoon ground flaxseed
• 1 cup almond milk
• ½ teaspoon ginger (optional)

Instructions: Blend all ingredients until smooth. Drink immediately.

Nutrition per serving: 245 calories, 5g protein, 46g carbs, 7g fiber, 6g fat

Cherry-chia overnight oats

Great for: Morning energy, heart health

Ingredients:

• ½ cup rolled oats
• ½ cup milk of choice
• ¼ cup tart cherry juice
• ½ cup fresh or frozen cherries, pitted and chopped
• 1 tablespoon chia seeds
• ½ teaspoon vanilla extract
• Cinnamon to taste

Instructions: Mix all ingredients in a jar. Refrigerate overnight. Enjoy cold or warm.

Nutrition per serving: 290 calories, 10g protein, 48g carbs, 9g fiber, 7g fat

Cherry-balsamic chicken salad

Great for: Protein-rich meal with anti-inflammatory benefits

Ingredients:

• 3 cups mixed greens
• 3 oz grilled chicken breast, sliced
• ½ cup fresh sweet cherries, pitted and halved
• 1 tablespoon goat cheese crumbles
• 1 tablespoon sliced almonds
• 1 tablespoon olive oil
• 1 teaspoon balsamic vinegar
• 1 teaspoon honey

Instructions: Arrange greens, chicken, cherries, cheese, and almonds. Mix oil, vinegar, and honey for dressing.

Nutrition per serving: 310 calories, 25g protein, 18g carbs, 4g fiber, 16g fat

Cherry-cocoa energy bites

Great for: Pre-workout energy, antioxidant boost

Ingredients:

• ½ cup dried tart cherries
• ½ cup rolled oats
• ¼ cup almond butter
• 2 tablespoons honey
• 2 tablespoons cocoa powder
• 1 tablespoon chia seeds

Instructions: Pulse cherries and oats in food processor. Mix with remaining ingredients. Roll into 12 balls. Refrigerate.

Nutrition per bite (2 bites per serving): 130 calories, 3g protein, 18g carbs, 3g fiber, 6g fat

Tips for selecting and storing cherries

Selecting the best cherries:

• Look for plump, firm cherries with shiny skin
• Green stems indicate freshness
• Deeper color usually means more antioxidants
• Avoid soft, wrinkled, or leaking cherries

Storage tips:

• Store unwashed in the refrigerator (wash just before eating)
• Keep in a shallow container lined with paper towels
• Fresh cherries last 3-5 days in the refrigerator
• Frozen cherries maintain quality for up to 12 months
• For maximum benefits, freeze cherries during peak season

Quick preparation tips:

• Remove pits with a cherry pitter or paperclip
• Freeze pitted cherries on a baking sheet before transferring to containers
• Add frozen cherries directly to recipes without thawing

Key takeaways:

• Various cherry forms offer different benefits—choose based on your health goals
• During off-season months, frozen cherries provide nearly identical nutritional benefits to fresh
• Simple recipes can help you incorporate cherries into daily meals

Potential considerations and precautions

Who should be cautious with cherries

Sugar content

While cherries have a low glycemic index, they still contain natural sugars. Those watching blood sugar should stick to moderate portions (about 1 cup fresh or 2 tablespoons dried).

Sweet cherries contain about 18g of sugar per cup, while tart cherries contain about 13g per cup. For perspective, this is much lower than many other fruits and doesn’t cause rapid blood sugar spikes due to their fiber content and low glycemic index.

Allergic reactions

Cherry allergies are rare but possible. They’re more common in people who have other fruit allergies, particularly to fruits in the Rosaceae family (apples, peaches, plums).

Stop eating cherries if you experience itching, swelling, or hives. In rare cases, more severe reactions can occur, requiring immediate medical attention.

Digestive issues

The fiber and natural sugar alcohols (sorbitol) in cherries can cause gas or bloating if eaten in large amounts. Start with small portions if you have a sensitive stomach.

People with IBS may need to be particularly careful, as cherries contain FODMAPs that can trigger symptoms in sensitive individuals. Tart cherry juice (without the pulp) may be better tolerated.

Medication interactions

Cherries are generally safe with medications. However, if you take:

• Blood thinners (warfarin): While cherries contain much less vitamin K than leafy greens, consistent intake is important; avoid dramatic changes in consumption
• Sleep medications: Cherry’s natural melatonin could potentially enhance effects; space consumption at least 2 hours from medication
• Diabetes medications: Monitor blood sugar when adding cherries to your diet, as their natural sugars could affect levels

Balance is key

Remember that cherries are just one part of a healthy diet. Combine them with other fruits, vegetables, whole grains, and proteins for optimal health.

Key takeaways:

• Most people can enjoy cherries without concerns
• Those with specific health conditions should start with small amounts
• Consistent consumption is better than occasional large amounts

Historical and cultural context of cherries

Cherries have been enjoyed for thousands of years. The sweet cherry was brought to Rome from Northern Turkey around 72 BC. Tart cherries were first grown in southeastern Europe and western Asia.

Early settlers brought cherry trees to America in the 1600s. Michigan became the cherry capital of America when Presbyterian missionary Peter Dougherty planted cherry trees near Traverse City in 1852. Today, Michigan produces about 75% of tart cherries in the US.

Cherries have traditional medicinal uses across many cultures:

• In traditional Chinese medicine, cherries were used to support digestive health and blood building
• Native Americans used wild cherry bark for coughs and digestive issues
• European herbalists recommended cherries for gout as early as the 1950s

This long history of both culinary and medicinal use speaks to cherries’ enduring value for human health.

Cherry through the year: seasonal benefits guide

Conclusion

Cherries offer remarkable health benefits—from easing arthritis pain to helping you sleep better and recover faster from exercise. These ruby gems pack powerful plant compounds that fight inflammation and oxidative stress throughout your body.

Whether you prefer sweet cherries fresh from the market or tart cherry juice before bed, adding cherries to your diet is a simple step toward better health.

FAQs

How many cherries should I eat a day?

For general health benefits, about 1 cup (21 cherries) daily is a good target. For specific benefits like gout relief or better sleep, research suggests 1-2 cups of fresh cherries or 8 ounces of tart cherry juice daily.

Are canned cherries healthy?

Canned cherries retain many nutrients but check the label. Choose varieties packed in water or 100% juice rather than syrup, which adds unnecessary sugar. Rinse syrup-packed cherries to remove some added sugar.

Can children eat cherries?

Yes, cherries are healthy for children, but always remove pits as they pose a choking hazard for young kids. Cut cherries into quarters for toddlers under 4. Start with small amounts when introducing to very young children.

Do cherries help with weight loss?

Cherries support weight management through their fiber content, which helps you feel full longer. At just 97 calories per cup with 3 grams of fiber, they make a satisfying low-calorie snack that can help curb cravings for sweets.

When is the best time to eat cherries for sleep?

For better sleep, consume tart cherries or tart cherry juice about 1-2 hours before bedtime. This timing allows the melatonin and other sleep-promoting compounds to enter your bloodstream when you need them most.

Can cherries replace medications for arthritis or gout?

While cherries show promising benefits for arthritis and gout, they should complement, not replace, prescribed medications. Talk to your healthcare provider about incorporating cherries into your treatment plan.

How do frozen cherries compare to fresh nutritionally?

Frozen cherries retain nearly all the nutritional benefits of fresh cherries. They’re picked and frozen at peak ripeness, locking in nutrients. Some studies even suggest slightly higher antioxidant retention in frozen cherries.

Are cherry stems and leaves usable?

Cherry stems can be dried and used for tea, which some traditional practices suggest may support urinary tract health. However, cherry leaves contain compounds that can release cyanide when wilted, so they should be avoided.

Can I eat cherries if I have acid reflux?

Some people with acid reflux can tolerate cherries well, while others may experience symptoms. Start with small amounts and monitor your response. Tart cherries may be more likely to trigger symptoms due to their acidity.

How many cherries equal a serving of fruit?

One cup of fresh cherries (about 21 cherries) counts as one serving of fruit in dietary guidelines. This provides about 97 calories and 3 grams of fiber.

What’s the difference between maraschino cherries and regular cherries?

Maraschino cherries are heavily processed sweet cherries that have been bleached, then soaked in sugar syrup and artificial coloring. They lack most of the nutritional benefits of fresh cherries and contain added sugars and preservatives.

Can pets eat cherries?

No, cherry pits, stems, and leaves contain cyanide compounds that are toxic to dogs and cats. The flesh itself isn’t toxic, but the risk of consuming pits makes cherries unsafe for pets.