Cherries contain a number of beneficial nutrients, such as vitamin C and antioxidants. Some evidence suggests that they may also help lower inflammation, protect heart health, and improve sleep as part of a healthy diet.
The health benefits of cherries can depend on a number of factors, such as the cherry variety, how many a person consumes, and how often they consume them.
This article will look at the scientific evidence for the health benefits of cherries, their nutritional profile, and how people can get more cherries in their diet.
Inflammation is part of the body’s natural response to illness or injury. In the short term, it can be helpful. However, long-term inflammation is involved in many chronic conditions.
Although a diet that is generally high in fruits, vegetables, and fiber can help lower inflammation, cherries may be particularly beneficial as part of an anti-inflammatory diet.
According to a
The anti-inflammatory properties of cherries may also help with gout.
Gout causes sudden and severe joint pain. This is triggered by high levels of uric acid in the blood. One
The review discussed a
The authors of the 2018 review stated that although more long-term studies are necessary, these findings are promising.
In general, a diet rich in fruits and vegetables and low in saturated fat is best for heart health. However, cherries may be especially valuable in a heart-healthy diet, as they show potential for lowering blood pressure.
According to a
Among the participants who consumed the cherry-based product, sleep and nocturnal rest significantly improved. Older participants experienced an even more marked improvement.
Regular exercise is an important part of a healthy lifestyle. However, it can result in sore muscles or, if a person exercises in a way that causes strain, injury.
The results revealed that tart cherry consumption improved a person’s endurance during exercise. This was possibly due to its low glycemic index and anti-inflammatory, anti-oxidative, and blood flow-enhancing properties.
Scientists need to carry out more research to determine whether or not cherries can reduce recovery times and soreness after exercise.
In addition to having specific health benefits, cherries are also a source of many important nutrients.
The following table shows the quantities of some of the nutrients in sweet cherries, according to the
|Nutrient||Amount in 1 cup of raw, pitted, sweet cherries|
|Vitamin C||10.8 mg|
|Vitamin K||3.23 micrograms|
The Dietary Guidelines for Americans 2020–2025 recommend that most healthy adults eat 1.5–2.5 cups of fruit per day, depending on their calorie intake needs.
There are many ways to get more cherries into the diet. Cherries are available in many forms, including:
- raw fruit
- dried fruit
- fruit compote or puree
- fruit juice
- concentrate, which a person dilutes with water
To incorporate more cherries into a healthy diet, people can:
- Add fresh cherries to fruit salads, smoothies, oatmeal, and yogurt.
- Add dried cherries to fruit and nut mixes, cereals, muesli, and granolas.
- Pair cherries with savory foods, such as salads, cheeses, seafood, or pork.
- Use cherry puree or compote in dressings, sauces, and condiments.
- Add cherry powder or cherry concentrate to smoothies.
When purchasing cherry products or using cherries in recipes, people should try to avoid added sugars. Some cherry products contain high amounts of added sugars.
There is some evidence to suggest that regularly eating cherries or drinking cherry juice may benefit a person’s heart health, boost sleep quality, and lower inflammation. People with specific conditions, such as high blood pressure or gout, may find them especially helpful.
However, as with all aspects of nutrition, there are no specific foods that can cure a condition. This is because many factors influence a person’s health, including their overall diet, fitness level, mental health, and genes.
People will get the most benefits from cherries by eating them as part of a healthy diet and lifestyle.