health benefits of cherries

Are cherries good for you? Yes!

Do you want to sleep better and recover quicker from exercise? Want to lose belly fat and reduce your risk of diabetes?

Well, cherries might be one of the best fruits for you! This superfood provides a variety of health benefits. This fruit is low in sugar and high in nutrients. These nutrients include antioxidants, potassium, quercetin, melatonin, fiber, and vitamin C.

Cherries are full of health benefits. They help fight cancer and cool inflammation. Eating this fruit can support weight loss, decrease post-workout pain, and promote restful sleep. They can also decrease your risk of gout and type 2 diabetes, and support your heart health.

​​Health Benefits of Cherries​

Anti-Cancer

This stone-fruit is a good source of antioxidants, vitamin C, fiber, and carotenoids. These nutrients help prevent and fight cancer. The Medical Medium writes, “Cherries promote healthy hemoglobin and are also anti-cancerous, specifically effective at addressing non-Hodgkin’s lymphoma, melanoma, and glioblastoma (a type of brain tumor).”

Anti-Inflammatory

Ditch the bottle of pills and pack of frozen peas! When it comes to fighting inflammation, this tart fruit is your BEST friend. Medical News Today says,

“Tart cherries have the highest anti-inflammatory content of any food…”

How do they lower inflammation? They reduce uric acid, nitric oxide, and C-reactive protein levels. If you’re suffering from any type of inflammatory condition, then include more cherries. They can help with autoimmune disease, arthritis, heart disease and more.

Blast Belly Fat

Can they help you lose belly fat? Cherries, especially the tart variety, are great to eat to lose belly fat. And consuming them may activate PPAR (peroxisome proliferator activating receptors) that support the metabolism of fat and glucose. This can also decrease your risk of diabetes, stroke, and heart disease.

Benefits Athletes

This superfood can reduce post-workout muscle inflammation, pain, and soreness. For the most benefits, add a dozen fresh or frozen tart cherries to your post-workout snack, shake or meal. If you would prefer liquid, then try a cup of tart cherry juice instead. Listen up runners and endurance athletes! Drinking this tart juice 7 days before and during a race or event can improve athletic performance.

Digest & Detox Better

This stone-fruit is rich in vitamin C. One cup of cherries contains about 15% of your daily vitamin C needs. The rich vitamin C content makes this fruit great for digestion and detoxification. The Medical Medium writes:

“Cherries sharpen the mind by purifying the bowels — they’re better at alleviating constipation than prunes!” 

This superfood is also excellent for detoxification. It helps revitalize, cleanse and rejuvenate the liver for optimal health.

Superb for Sleep

Are you ready to pass on sleeping pills and boost melatonin levels naturally? Enjoy a glass of tart cherry juice before bed. This fantastic fruit is a great source of melatonin. Melatonin is a sleep hormone. So, if you have any trouble sleeping, consider adding some cherries before bedtime. This may also improve sleep duration and quality.

Reduce Risk of Gout

Do you suffer from gout? Eating only a dozen cherries a day can help lower your chance of getting gout by 35 percent. And eating up to three servings for two days can decrease that risk by 50 percent.


Choosing the Best Cherries

There’s nothing like a bowl of fresh cherries! This fruit has a short peak season, from May to July. That can make finding fresh cherries challenging. But, you don’t have to wait for the perfect time to enjoy this nutrient-rich food. You can eat this fruit fresh, frozen, dried, powdered, or juiced.

What should I look for?

Always buy organic cherries to reduce your risk of toxins. As a bonus, look for dark cherries if you want a higher mineral content. Select products with minimal ingredients, free of preservatives. Avoid canned, jarred and processed fruit with additives, coloring or sugars added. Eat dried fruit in small amounts due to keep sugar intake low.

Are frozen cherries good for you?

Yes! Frozen cherries are easy, convenient and available to enjoy any time of year. And they come with the pits and stems removed. This makes them even easier to eat.

How To Include

For the most health benefits, eat 12 cherries or 1/2 a cup to 1 cup of tart juice daily. Cherries are delicious on their own. But, you can also add them to oatmeal, smoothies, coconut milk yogurt. They’re even great in salads, side dishes, and healthier desserts. They provide a healthier sweet-tooth-satisfying alternative to processed treats.

Looking for a flavorful and fizzy treat? Enjoy tart cherry juice with kombucha or sparkling mineral water!

Cherries taste especially delicious paired with certain foods. They go well with almonds, apricots, balsamic, cinnamon, coconut, chocolate, lemons, and vanilla. If you eat dairy, they also pair well with Brie, goat cheese, ricotta, creme fraiche, and yogurt.

Can I eat too many?

Cherries are beneficial for detoxification. This is why it’s important to include them in small amounts. If you eat too many, then you may feel some detox symptoms.


Quick Cherry Cheesecake

Serves 4*

Ingredients
1 cup coconut milk yogurt
2 tablespoons raw honey
1 teaspoon vanilla extract
4 cups fresh cherries (or frozen, defrosted)

Instructions

  • Mix yogurt with honey, and vanilla until well combined. 
  • Stir in cherries. 
  • Divide into 4 cups and serve cold.

Cherry Berry Smoothie

Serves 2-4*

Ingredients
2 frozen bananas
2 ripe bananas
1 cup frozen cherries
1 cup frozen blueberries
water, enough to blend

Instructions

  • Place all of the ingredients in a blender.
  • Blend until smooth and enjoy!

*These recipes are dairy-free, gluten-free, soy-free, and Paleo and vegetarian friendly.