5 reasons to eat more cherries, from improving sleep to easing joint pain - chof 360 news

Whether sweet or tart, cherries are more than just a delicious fruit. They also come with a slew of benefits, including supporting heart and brain health, bringing down inflammation and lowering the risk of several chronic diseases.

Cherries are loaded with polyphenols, which are powerful antioxidants that help protect your cells from damage and fight inflammation — something that plays a key role in many chronic health conditions. Their deep red and purple color comes from anthocyanins, flavonoids known for their antioxidant and anti-inflammatory effects. Studies even suggest that drinking cherry juice daily can boost antioxidant levels.

From speeding up muscle recovery to promoting better sleep, cherries may be small, but they are full of big benefits. Let’s take a closer look at the nutritional value of cherries and the science behind their health benefits.

Nutrition in cherries

Cherries are a nutritional bunch. One cup (138 grams) of cherries with pits contains about 87 calories, 22 grams of carbohydrates, 19 grams of natural sugar, 3 grams of fiber, 1.5 grams of protein and almost no fat.

That same cup provides close to 10 milligrams of vitamin C, which covers about 13% of a woman’s daily needs and 11% for men. Vitamin C, also an antioxidant, is essential for a strong immune system and collagen production, which aids in healing wounds.

Cherries are also a great source of potassium, offering more than 300 milligrams per cup, which is about 12% of daily needs for women and 11% for men. Potassium is vital for heart health, muscle contractions and kidney and nerve function.

5 ways cherries can benefit your health

Cherries, both the actual fruit and the juice, are loaded with nutritional benefits.

Cherries may improve memory and cognition

The anthocyanins in cherries may have neuroprotective effects and help support brain health. Research suggests anthocyanins can positively influence gut bacteria, which play a role in the gut-brain connection and may even improve symptoms in those with neurodegenerative diseases like Alzheimer’s disease and dementia.

One study found that older adults with mild to moderate dementia who drank about 7 fluid ounces (about 9/10 of a cup) of cherry juice per day for 12 weeks showed improvements in their verbal fluency, as well as short- and long-term memory. While more research is needed, these findings suggest cherries could be a tasty way to boost anthocyanin consumption in efforts to support cognitive function.

They support sleep and recovery

Research suggests that cherries may help adults fall asleep more easily, sleep longer and wake up less during the night, even in those without major sleep disturbances.

Tart cherries in particular are packed with sleep-supporting phytochemicals, including melatonin, a hormone that helps regulate the sleep-wake cycle. In one small study, participants who drank tart cherry juice daily for a week had higher levels of melatonin, which may have contributed to longer sleep and better sleep efficiency.

Since melatonin production naturally declines with age, adding cherries to your diet could be a simple, natural way to boost melatonin, support better sleep and reduce the risk of sleep disorders, especially as you age.

Cherries may relieve joint and arthritis pain

Thanks to their anti-inflammatory properties, cherries may help ease symptoms for those with arthritis, a condition that causes pain, swelling and stiffness in the joints.

In one study, individuals with mild to moderate arthritis in the knees who drank about 16 fluid ounces (2 cups) of cherry juice daily for six weeks experienced symptom relief and lower levels of C-reactive protein, a key marker of inflammation in the body.

Cherries may also protect against gout, a painful type of arthritis caused by uric acid buildup in the joints. Research found that eating fresh cherries or taking cherry extract was linked to a 35% lower risk of recurrent gout attacks over a two-day period compared to those who consumed no cherries.

They may lower blood pressure

Drinking cherry juice may help reduce blood pressure (both systolic, which is the top number, and diastolic, which is the bottom number), thanks to its polyphenols and potassium content.

Some studies suggest that consuming a single dose of about 10 fluid ounces (or 1¼ cups) of cherry juice can lower blood pressure in adults within two hours, though levels tend to return to baseline within six hours. This may be more effective than splitting it into smaller doses throughout the day.

Polyphenols may help by reducing inflammation and relaxing blood vessels, while potassium can help balance sodium levels, which can contribute to higher blood pressure. While some studies show slight improvements, a review of studies found that consuming cherries had no significant effect on blood pressure. However, larger, long-term studies, especially in people with hypertension, are needed to fully understand the impact of cherries on heart health.

Cherries help with exercise recovery

Tart cherry juice, whether from concentrate or from fresh-frozen cherries, is a go-to recovery aid for many athletes. For the best results, consistency matters. Drinking cherry juice twice a day for a few days before and after intense exercise is linked to quicker muscle recovery. While inflammation levels may drop soon after drinking it, they tend to return to normal by the next day, meaning that regular intake is key. This makes cherry juice especially useful for anyone looking to reduce post-workout soreness and speed up recovery.

How much should you consume?

While there’s strong evidence that both sweet and tart cherries and their juice offer health benefits, the recommended daily amount isn’t entirely clear. Some studies suggest that just one bowl of cherries (about 45 cherries) can boost antioxidant levels and reduce inflammatory markers and uric acid levels, which play a role in gout. Others have observed the impact of drinking 16 fluid ounces (about 2 cups) of cherry juice per day, while some research suggests that even drinking 1 to 2 fluid ounces of cherry juice concentrate may offer similar benefits. More research is needed to determine the optimal dose.

Easy ways to add more cherries to your diet

If you’re looking to add cherries to your routine, a good starting point is one serving per day, or about 4 fluid ounces (½ cup) of 100% cherry juice or ½ cup of fresh or frozen cherries. Keep in mind that eating too many cherries can lead to digestive issues, including bloating, gas and diarrhea, thanks to their fiber and natural sugar content.

Here are six easy ways to include more cherries into your meals:

Whether you’re looking to support heart health, improve sleep or speed up muscle recovery, cherries offer a simple, nutritious and delicious way to boost your health.

Maxine Yeung is a dietitian and board-certified health and wellness coach.