Not only are cherries a delicious summertime staple, but this stone fruit packs an incredible nutrient-dense punch. Although available year-round, cherries are harvested in the summer, no matter where they come from. In the U.S., cherries grow mostly in seven states: Michigan, Utah, Wisconsin, Washington, Oregon, Pennsylvania and New York.
While you may be familiar with only one variety of cherry, there are actually several different types of cherries that all boast impressive health benefits. The two most popular cherries are sweet and tart: The most common type of sweet cherry you’ll see in the U.S. is the Bing cherry, and the most common tart variety is the Montmorency cherry. Different as they may be in taste, however, both are rich in antioxidants such as polyphenols, anthocyanins and vitamin C.
If you want to incorporate more of this antioxidant-rich fruit into your diet, it’s important to note that while fresh and frozen cherries contain many beneficial properties, dried varieties and cherry juice often have added sugar, so seek out unsweetened options. Registered dietitians in the Good Housekeeping Institute Nutrition Lab spoke with experts from Northwest Cherry Growers to give you an insider’s view on all the cherry health benefits you need to know, including how many cherries you should eat in a day.
Cherry Nutrition Facts
Serving size: 1 cup, without pits (154 g)
- Calories: 97
- Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 0 mg
- Total carbohydrate: 25 g
- Dietary fiber: 3 g
- Vitamin C: 11 mg
- Potassium: 342 mg
- Manganese: 0.1 mg
- Vitamin K: 3.2 mg
- Vitamin B6: 0.1 mg
- Magnesium: 16.9 mg
Health Benefits of Cherries
1. Rich in antioxidants
Some experts believe the darker the color of a fruit, the greater the antioxidant level. Cherries fall into this category; they get their dark red color from the high levels of anthocyanins they contain. Anthocyanins are antioxidants that have many health benefits, including being associated with a reduced risk of heart disease, among others. “Cherries are packed with antioxidants, which are thought to have a role in preventing or delaying cellular damage that can open the door to certain diseases and conditions,” explains Giuliana D. Noratto Stevens, PhD, associate research scientist at Texas A & M College of Agriculture & Life Sciences and advisor to the Northwest Cherry Growers. Added bonus: Cherries are also rich in the antioxidant vitamin C, which works to promote collagen production and therefore can benefit skin health.
2. May play a role in cancer prevention
“Research has found that compounds found in sweet cherries inhibit cancer cell growth in vitro, including cells for breast, colon, liver, lung, pancreatic and skin cancers,” says Noratto Stevens. “Dark sweet cherries contain phenolic acids, flavonoids and anthocyanins, which have been shown to inhibit breast cancer cells from multiplying and invading surrounding tissue. The compounds target certain cellular signaling pathways, having the effect of promoting apoptosis for breast cancer cells and discouraging their invasive behavior.”
3. May combat symptoms of arthritis and gout
According to researchers from the Department of Agriculture who reviewed 29 studies, both tart and sweet cherries have been shown to decrease oxidative stress and inflammation. That’s good news for people with inflammatory conditions like arthritis and gout. Additional studies have indicated that drinking cherry juice can reduce uric acid levels, which would reduce the number of gout flares, although more research is needed to make a strong recommendation for this.
4. May aid in exercise recovery
Cherries contain anti-inflammatory properties in addition to their antioxidants. Studies indicate that the combination of the two works to help with muscle recovery after exercise to relieve pain. “Sweet cherries offer an abundance of health benefits and can be a great natural health aid for sports recovery, decreasing muscle soreness. Several studies involving athletes suggest that cherry consumption can reduce muscle soreness and also help return loss of strength,” says Kelly Pritchett, PhD, RD, CSSD, associate professor of nutrition and exercise science at Central Washington University. They are also thought to work in a similar manner to the way that naproxen and ibuprofen work to help to reduce inflammation. “By incorporating fresh, frozen or dried cherries into their diets, fitness fanatics may recover more quickly for the next workout,” adds Pritchett.
5. May promote restful sleep
Cherries are one of the few fruits that contain melatonin, which is a natural hormone produced by your body and also a dietary supplement that can help with insomnia. Cherries can help boost your natural levels of melatonin, and studies indicate that tart cherry juice is an effective treatment for insomnia. It is also thought to help people stay asleep longer due to increasing the presence of tryptophan.
6. May benefit cardiovascular health
In a review of multiple studies, research indicates that anthocyanin-rich fruits, such as cherries, could decrease the risk of cardiovascular disease because it may decrease the levels of LDL (“bad”) cholesterol and increase HDL (“good”) cholesterol, among other potential benefits. Cherries also contain potassium and minimal amounts of sodium, and foods that contain a combination of more potassium and less sodium can decrease your risk of heart disease by lowering your blood pressure, according to the CDC.
7. May reduce risk of type 2 diabetes
Cherries are considered a low-glycemic food, and they contain fiber — both being factors that can have a positive effect on blood glucose levels. A recent study indicated that the consumption of cherries is associated with a reduced risk of metabolic disorders related to type 2 diabetes.
How to Use Cherries
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To reap the benefits of cherries’ nutrient-rich capabilities, you may be wondering how many cherries should you eat in a day. Our experts recommend about one cup of fresh or frozen cherries and one-fourth cup for dried cherries.
Cherries are great on their own, but there are tons of other creative culinary ways to enjoy them. You can throw dried cherries into your favorite salad, add fresh cherries to a cheese board or roast sweet cherries to serve on yogurt. The ways to enjoy cherries are endless, and you can use this popular fruit in virtually any recipe that calls for dried fruit or fresh berries.
Some of our favorite ways to use them include:
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