5 Amazing Health Benefits of Cherries

Cherries are beloved fruit and are liked by most people. They are rich in nutrients including vitamin C, minerals, and antioxidants. They are known for their powerful health effects.

The health benefits of cherries depend on numerous factors including the variety of cherries, a person’s amount of consumption, and the frequency in which they are consumed.

Inflammation is the body’s response to any illness or injury. Chronic diseases increase the risk of long-term inflammation.

A diet rich in fruits and vegetables can help in reducing inflammation and cherries can be an important part of the anti-inflammatory diet.

A review in 2018 found that in 11 out of 16 human studies about cherries and inflammation it was observed that cherries helped in decreasing inflammation.⁽¹⁾

As cherries have anti-inflammatory properties they can be helpful in gout.

Gout causes sudden and severe joint pain which is triggered by a high level of uric acid in the blood. Consumption of cherries can be helpful in maintaining moderate levels of uric acid in the body.⁽¹⁾

A study found that taking cherry concentrate led to a 35% reduction in episodes of gout over a 2-days period.⁽²⁾ The effect was the same regardless of body weight, alcohol intake, and use of diuretic and gout medication.

The above findings are quite promising, still more studies are needed.

Diet rich in fruits and vegetables is low in saturated fats and such a diet is best for heart health. Cherries can be effective in improving heart health as they have the potential of lowering blood pressure.

A 2018 review included many studies that showed cherry products lowered blood pressure.⁽¹⁾ An older study done on females with diabetes found taking 40 grams of tart cherry concentrate for 6 weeks lowered blood pressure significantly.⁽³⁾

High blood pressure is a significant risk factor for heart disease and cardiovascular disease is the leading cause of death worldwide. ⁽⁴⁾ Cherries contain polyphenols and potassium that can be helpful in lowering blood pressure. Polyphenols are antioxidants that can prevent oxidative damage and studies show that their increased usage can lower blood pressure.⁽⁵⁾

100 grams of cherries contain 5% of the daily value of potassium. ⁽⁶⁾ An adequate potassium intake can be beneficial for maintaining healthy blood pressure. ⁽⁷⁾

According to a study done in 2013, cherries are a rich source of melatonin, a neurotransmitter that helps in inducing sleep and improving mood. ⁽⁸⁾ It can prove to be beneficial for those with insomnia as it is a chemical that induces sleep. Another 2013 study involving participants aged between 20 and 85 years, studied the effects on sleep of those who ate cherries and placebo. Those who ate cherries had improved nocturnal rest.⁽⁹⁾

Exercising is an important to stay fit and healthy. It can lead to soreness of muscles if the exercise involves stress and strain or injury.

A meta-analysis involved participants who consumed tart cherry concentrate in the form of powder and juice, 1.5 hours before exercising. The result showed that cherry consumption improved endurance in the person during exercise. It can be due to cherry’s anti-glycemic, anti-inflammatory, anti-oxidative, and blood flow-enhancing properties.

There are many ways cherries can be included in the diet in the form of:

• Raw fruits
• Fruit juice
• Dried fruit
• Powder
• Concentrate form

Fresh cherries can also be added to salads, smoothies, and granola. One should avoid using sugar when using cherry or products containing cherry as it has a high amount of added sugar.

Cherries have some good evidence-backed significance. It can be beneficial for heart health, and sleep, and can lower inflammation. Its sweet and tart varieties are delicious and can be added to many recipes.