7 Impressive Health Benefits Of Cherries - Healthline

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Evidence Based7 Impressive Health Benefits of Cherries

Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT — Written by Jillian Kubala, MS, RD — Updated on December 4, 2024

Packed with nutrients
Loaded with antioxidants
Exercise recovery
Healthier heart
Improved arthritis and gout
Better sleep
Easy to incorporate
Takeaway

Cherries are healthy stone fruits loaded with nutrients and antioxidants that may boost your heart health, improve sleep quality, and relieve some symptoms of arthritis and gout.

Cherries are small stone fruits that come in various colors and flavors. There are two major categories — tart (Prunus cerasus L.) and sweet cherries (Prunus avium L.).

Cherries are packed with vitamins, minerals, and plant compounds with powerful health effects.

Many studies use concentrated cherry products such as juice, powder, or extract. It’s unclear how many fresh cherries you would need to eat to produce similar results.

1. Packed with nutrients

All cherry varieties are highly nutritious and packed with:

fiber
vitamins
minerals

One cup (154 grams [g]) of sweet, raw cherries without the pits provides:

Calories: 97
Carbs: 25 g
Fiber: 3 g
Vitamin C: 12% of the daily value (DV)
Potassium: 10% of the DV
Copper: 10% of the DV
Manganese: 5% of the DV
Vitamin B6: 0.08 milligrams (mg)
Vitamin K: 3 micrograms

Vitamin C is essential for maintaining your immune system and skin health, while potassium is necessary for:

muscle contraction
nerve function
blood pressure regulation
kidney function

2. Rich in antioxidants and anti-inflammatory compounds

Though the amount and type of beneficial plant compounds vary depending on the variety, all cherries are packed with antioxidants and anti-inflammatory compounds.

This high antioxidant content may help combat oxidative stress, a condition 2018 research links to chronic diseases and premature aging.

Cherries are especially high in polyphenols, a group of plant compounds that help:

fight cellular damage
reduce inflammation
promote overall health

A 2022 review suggests polyphenol-rich diets may protect against many chronic conditions, including:

heart disease
diabetes
brain dysfunction
certain cancers

3. May boost exercise recovery

Research from 2022 shows that the anti-inflammatory and antioxidant compounds of cherries may speed up recovery after exercise and protect muscle function if consumed for several days before exercise.

Some evidence suggests that cherry products, especially products from tart cherries, may enhance exercise performance.

A study of 13 men who performed intense resistance exercise demonstrated that compared to a placebo, those who consumed 500 mg of tart cherry extract daily for 7 days before exercise showed reduced:

oxidative stress
markers of muscle and heart damage
central fatigue

Tart cherry juice may also benefit non-athletes. A 2018 study of 20 active women found that compared to a placebo, those who drank 2 ounces (60 milliliters [ml]) of tart cherry juice twice daily for 8 days after completing repeated sprint exercises:

recovered quicker
had less muscle damage and soreness

4. May benefit heart health

Increasing your intake of nutrient-dense fruits like cherries may protect your heart.

Research from 2020 shows that diets rich in fruits and vegetables are associated with fewer markers for subclinical heart damage and strain in adults without preexisting heart disease. But this study was only observational.

Potassium and polyphenol antioxidants, both previously discussed, also offer heart health benefits. Potassium was found to lower blood pressure in a 2020 analysis of randomized controlled trials.

Lower blood pressure can reduce your risk of heart attack and stroke.

The same 2020 analysis indicates polyphenol antioxidants, including anthocyanins, flavonols, and catechins, may help keep your heart healthy by protecting against cellular damage and reducing inflammation.

A 2018 study of 84,158 people found that higher intakes of polyphenols — especially anthocyanins and flavonols — were associated with a significantly decreased risk of heart disease over 5 years.

5. May improve symptoms of arthritis and gout

Cherries may reduce symptoms of arthritis and gout because of their anti-inflammatory properties.

Studies show that cherries may inhibit oxidative stress and decrease inflammation by suppressing inflammatory proteins, which can help reduce symptoms related to arthritis.

According to a 2019 systematic review, cherries may also decrease uric acid levels in the body, making them especially beneficial for gout flare-ups.

A 2023 randomized controlled study of 282 men with gout found that compared to the sodium bicarbonate group, the group taking a tart cherry supplementary citrate mixture every 4 weeks had fewer gout flares after 12 weeks.

Learn more: Can cherry juice treat or prevent gout flare-ups?

6. May improve sleep quality

Eating cherries or drinking tart cherry juice may help improve your sleep quality. The fruit’s high concentration of plant compounds may contribute to these sleep-promoting benefits.

Cherries contain a small amount of melatonin, which helps regulate your sleep-wake cycle. Anthocyanins, a type of antioxidant, may promote healthy sleep patterns with increased melatonin levels.

A 2-week pilot study published in 2018 of older adults with insomnia found that drinking 1 cup (240 ml) of tart cherry juice in the morning and 2 hours before bed was associated with an increased sleep time of 84 minutes.

More studies are needed to better understand how consuming cherries and cherry products may benefit sleep.

Nine foods and drinks to help you sleep.

7. Easy to add to your diet

Both sweet and tart varieties pair well with many foods. Related products, such as dried cherries, cherry powder, and cherry juice, make interesting additions to many recipes.

Incorporate cherries into your diet by:

enjoying them fresh
pairing dried cherries with dark chocolate chips, unsweetened coconut flakes, and salted almonds for a homemade trail mix
making a cherry compote from frozen, tart, or sweet cherries and spoon on yogurt, oatmeal, or chia pudding
adding halved, pitted cherries to a salad
incorporating dried cherries into baked goods for natural sweetness
adding a bit of tart cherry juice to sparkling water and topping with a lemon wedge
adding fresh or cooked cherries to smoothies, ice cream, pies, crumbles, and other desserts
making a homemade cherry barbecue sauce to use with meat or poultry dishes
whipping up a cherry salsa with diced cherries and fresh herbs, like basil, to serve alongside savory meals

The possibilities for using cherries in your kitchen are endless, so don’t be afraid to experiment.

The takeaway

Cherries are highly nutritious and offer a host of health benefits.

They contain various powerful plant compounds that may help reduce inflammation, and eating them may improve sleep, boost heart health, and result in a speedy recovery after exercise.

You can consume both sweet and tart varieties in various ways, from eating them plain to adding them to salads, smoothies, or drinks.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Adriouch S, et al. (2018). Prospective association between total and specific dietary polyphenol intakes and cardiovascular disease risk in the Nutrinet-Santé French cohort.https://pmc.ncbi.nlm.nih.gov/articles/PMC6266343/
Brown MA, et al. (2018). Montmorency tart cherry (Prunus cerasus L.) supplementation accelerates recovery from exercise-induced muscle damage in females.https://onlinelibrary.wiley.com/doi/10.1080/17461391.2018.1502360
Chai SC, et al. (2019). Effects of tart cherry juice on biomarkers of inflammation and oxidative stress in older adults.https://pmc.ncbi.nlm.nih.gov/articles/PMC6413159/
Chen P-E, et al. (2019). Effectiveness of cherries in reducing uric acid and gout: A systematic review.https://pmc.ncbi.nlm.nih.gov/articles/PMC6914931/
Cherries, sweet, raw. (2019).https://fdc.nal.usda.gov/food-details/171719/nutrients
Filippini T, et al. (2020). Potassium intake and blood pressure: A dose-response meta-analysis of randomized controlled trials.https://pmc.ncbi.nlm.nih.gov/articles/PMC7429027/
Health benefits of dietary fibers vary. (2022).https://www.nih.gov/news-events/nih-research-matters/health-benefits-dietary-fibers-vary
Hedayati N, et al. (2023). Impact of polyphenols on heart failure and cardiac hypertrophy: Clinical effects and molecular mechanisms.https://pmc.ncbi.nlm.nih.gov/articles/PMC7429027/
Hopper DR, et al. (2022). Broad spectrum polyphenol supplementation from tart cherry extract on markers of recovery from intense resistance exercise.https://www.tandfonline.com/doi/10.1186/s12970-021-00449-x?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed
Juraschek SP, et al. (2020). Associations between dietary patterns and subclinical cardiac injury: An observational analysis from the DASH trial.https://www.acpjournals.org/doi/10.7326/M20-0336
Kimble R, et al. (2022). Polyphenol-rich tart cherries (Prunus Cerasus, cv Montmorency) improve sustained attention, feelings of alertness and mental fatigue and influence the plasma metabolome in middle-aged adults: a randomised, placebo-controlled trial.https://pmc.ncbi.nlm.nih.gov/articles/PMC9723490/
Liguori I, et al. (2018). Oxidative stress, aging, and diseases.https://pmc.ncbi.nlm.nih.gov/articles/PMC5927356/
Losso JN, et al. (2018). Pilot study of tart cherry juice for the treatment of insomnia and investigation mechanisms.https://pmc.ncbi.nlm.nih.gov/articles/PMC5617749/
McHugh M, et al. (2022). “Precovery” versus recovery: Understanding the role of cherry juice in exercise recovery.https://pmc.ncbi.nlm.nih.gov/articles/PMC9306613/
Potassium [fact sheet]. (2022).https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
Ross K, et al. (2020). Comparison of anthocyanin levels in the USDA tart cherry collection.https://www.ars.usda.gov/ARSUserFiles/80600500/images/Interns-Pics/Cherry_Aulet_Ross.pdf
Rudrapal M, et al. (2022). Dietary polyphenols and their role in oxidative stress-induced human diseases: Insights into protective effects, antioxidant potentials, and mechanism(s) of action.https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2022.806470/full
Stretton B, et al. (2023). Too sour to be true? Tart cherries (Prunus cerasus) and sleep: A systematic review and meta-analysis.https://link.springer.com/article/10.1007/s40675-023-00261-w
Vitamin C [fact sheet]. (2021).https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
Wang C, et al. (2023). Efficacy and safety of tart cherry supplementary citrate mixture on gout patients: A prospective, randomized, controlled study.https://arthritis-research.biomedcentral.com/articles/10.1186/s13075-023-03152-1

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Evidence Based

This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.

Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT — Written by Jillian Kubala, MS, RD — Updated on December 4, 2024

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Nutrition

Nutrition

1. Packed with nutrients

2. Rich in antioxidants and anti-inflammatory compounds

3. May boost exercise recovery

4. May benefit heart health

5. May improve symptoms of arthritis and gout

6. May improve sleep quality

7. Easy to add to your diet

The takeaway

How we reviewed this article:

Evidence Based

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