The Surprising Health Benefits of Cherries—and the Top Ones to Eat

It’s cherry season, and we’re wondering if these small, super sweet fruits are actually good for our bodies. We talked to cherry nutrition experts to learn about the health benefits of cherries, both sweet and tart, and how to include more of them in your summer diet.

Cherries are full of good stuff like vitamin C, calcium, iron, magnesium, and potassium. According to Jessica Isaacs, who is a dietitian for NBA players and part of Cheribundi’s recovery advisory council, a regular serving of cherries is about a cup of unpitted cherries, a quarter cup of dried cherries, or eight ounces of tart cherry juice.

So, what does all of this mean for your daily intake? No matter which type of cherries you prefer, experts explain the benefits of sweet cherries and even some advantages of tart cherries that you should remember when enjoying these delicious summer fruits.

Cherries nutrition

One cup of pitted cherries provides a significant source of:

• Calories: 97
• Protein: 2 g
• Carbohydrates: 25 g
• Fiber: 3 g
• Sugar: 20 g
• Magnesium: 17 mg
• Potassium: 342 mg
• Vitamin C: 11 mg
• Vitamin A: 97 IU

Health benefits of cherries

1. Better Sleep: If you’re struggling with sleep, tart cherry juice or extract might be a natural solution. These can impact hormones like tryptophan, serotonin, and melatonin which help regulate sleep.
2. Fighting Inflammation: Sweet cherries are like nature’s anti-inflammatory food. They lower markers of inflammation, which can help prevent diseases like diabetes, arthritis, cancer, and heart disease. Anthocyanins in cherries play a big role here.
3. Heart Health: Cherries help your heart by reducing inflammation, slowing plaque formation in arteries, and improving blood pressure due to their high potassium content. They can also positively affect cholesterol levels.
4. Potential Cancer Defense: Research shows that certain compounds in cherries inhibit the growth of breast cancer cells, making cherries potential cancer fighters.
5. Weight Loss Support: With 3 grams of fiber per cup, cherries are a good source of dietary fiber. This aids weight loss by promoting fullness and helping manage blood sugar due to their low glycemic index.
6. Skin Boost: Cherries contain lots of vitamin C, vital for creating collagen in your skin. A serving of cherries can provide about 11% of your daily vitamin C needs.
7. Workout Recovery: Cherries speed up muscle recovery and reduce post-exercise soreness. For endurance exercise, tart cherries boost oxygen flow to muscles.
8. Brain Health: Cherries, especially the tart ones, have antioxidants and polyphenols that protect brain cells. Anthocyanins in cherries also improve brain, vision function, memory, and cognition in adults.

Which Type of Cherries to Choose:

• Fresh vs. Frozen: There’s not much difference between fresh and frozen cherries. Both are good choices, so go for what’s convenient. However, be cautious with dried cherries as they might have added sugar and less fiber.
• Cherry Juice: Cherry juice lacks the fiber of whole cherries, but it can provide a higher dose of vitamins and minerals. Tart cherry juice might be more effective for exercise, sleep, and inflammation benefits.

Are Cherries Healthy?

• Cherries for Weight Loss: Cherries are a delicious addition to a low-calorie diet. Despite being small, they are filling, with only 90 calories per cup. Sweet cherries also offer about 3g of fiber per serving.
• Varieties for Health: Sweet, tart, rainier, and Montmorency cherries are all good choices due to their similar nutritional profiles. They contain vitamins A and C, potassium, fiber, and antioxidants.

How Many Cherries to Eat:

• No Fixed Amount: There’s no specific daily number for cherries. It depends on your nutritional goals. They’re low in calories and sugar, making them a good pairing with protein and fiber-rich foods for a satisfying meal.

Cherry Season and Color:

• Best Season: Sweet cherries are in season from June to mid-August. Check local sources to find out the exact season in your area.
• Healthiest Color: Darker cherries like Bing cherries are rich in anthocyanins, which have various health benefits, including anti-diabetic, anti-inflammatory, and anti-obesity effects.

How to enjoy cherries in your diet

Incorporating Cherries into Your Diet:

1. Baked Delights: Use cherries to make classic desserts like cherry pie or try something new like Pumpkin-Cherry Breakfast Cookies for a delightful twist.
2. Breakfast Boost: Add cherries to your breakfast bowl, whether it’s a cool yogurt or a warm oatmeal, for a tasty and nutritious topping.
3. Salad Enhancement: Make your summer salads even more delicious by tossing in cherries. Try a Cherry, Mint, and Pistachio Salad or a Roasted Squash, Pork, and Kale Salad with Cherries as the main attraction.
4. Sweet Side Dish: Give your usual vegetable side dishes a hint of sweetness by incorporating cherries. For instance, try Seared Pork Chops With Cherries and Spinach for a quick and flavorful dinner.
5. On-the-Go Nutrition: If you prefer a more convenient option, choose pure cherry concentrate for a quick dose of nutrition during workouts or when you’re busy.
6. Smoothie Special: Mix things up by adding frozen cherries to your favorite smoothie recipe. This can bring a refreshing cherry flavor and extra nutrients to your drink.

With these creative ideas, you can easily enjoy the goodness of cherries in various meals and drinks throughout your day.