Cherries are nutritious stone fruits rich in vitamins and antioxidants that could enhance heart health, better sleep quality, and alleviate certain symptoms of arthritis and gout.

Cherries are tiny drupes that appear in different shades and tastes. There are two primary types — tart cherries (Prunus cerasus L.) and sweet cherries (Prunus avium L.).

1. Packed with Nutrients

All cherry varieties are highly nutritious and packed with: fiber, vitamins, minerals.

2. Rich in Antioxidants and Anti-Inflammatory Compounds

While the quantity and kind of beneficial plant compounds differ based on the variety, all cherries are rich in antioxidants and anti-inflammatory substances.

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

Cherries are particularly rich in polyphenols, which are a category of plant compounds that assist in:

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

A 2022 study indicates that cherries' anti-inflammatory and antioxidant properties could enhance recovery post-exercise and safeguard muscle function when eaten for several days prior to working out.

A research involving 13 men engaging in vigorous resistance training indicated that, in contrast to a placebo, participants who ingested 500 mg of tart cherry extract each.

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

Boosting your consumption of nutrient-rich fruits such as cherries might safeguard your heart.

A 2020 study indicates that diets high in fruits and vegetables correlate with fewer indicators of subclinical heart damage and strain in adults who do not have preexisting heart conditions. However, this study was only observational.

Reduced blood pressure may decrease your chances of having a heart attack.

The 2020 analysis also suggests that polyphenol antioxidants, such as anthocyanins, flavonols, and catechins, might support heart health by defending against cellular damage and lowering inflammation.

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5. May Improve Symptoms of Arthritis and Gout

Dear Lykkers, cherries might alleviate symptoms of arthritis and gout due to their anti-inflammatory qualities.

Research indicates that cherries could reduce oxidative stress and lower inflammation by diminishing inflammatory proteins, potentially alleviating symptoms associated with arthritis.

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.

6. May Improve Sleep Quality

Consuming cherries or drinking tart cherry juice might enhance the quality of your sleep. The fruit's elevated levels of plant compounds might play a role in these sleep-enhancing advantages.

Cherries have a little melatonin, which aids in regulating your sleep-wake rhythm. Anthocyanins, a class of antioxidants, might enhance healthy sleep habits by boosting melatonin levels.

7. Easy to Add to Your Diet

Both sweet and tangy types complement a variety of foods nicely. Associated items like dried cherries, cherry powder, and cherry juice offer intriguing enhancements to numerous recipes.

Incorporate cherries into your diet by:

Enjoying them fresh.

Combining dried cherries with dark chocolate chips, unsweetened coconut flakes, and salted almonds for a DIY trail mix.

Making a cherry compote from frozen, tart, or sweet cherries and spooning it on yogurt, oatmeal, or chia pudding.

Adding halved, pitted cherries to a salad.

Adding dried cherries to baked items for inherent sweetness.

Mixing a splash of tart cherry juice with sparkling water and garnishing with a lemon slice.

Incorporating fresh or cooked cherries into smoothies, ice cream, pies, crumbles, and various desserts.

The options for incorporating cherries into your cooking are limitless, so don't hesitate to try new things.

The Takeaway

Cherries are extremely nutritious and provide numerous health advantages.

They comprise several potent plant substances that could aid in reducing inflammation, and consuming them might enhance sleep, promote heart wellness, and lead to a quicker recovery post-exercise.

You can enjoy both sweet and tart types in multiple ways, whether you eat them raw or include them in salads, smoothies, or beverages.