10 Health Benefits of Cherries You Must Know

Many of us have sweet memories associated with cherries. Remember the time when you wanted that piece of cake with a cherry on top? That was fun indeed. But, besides eating cherries for their sweet or tart taste, there are several other reasons why we must add them to our diet. They are nothing but the 10 health benefits of cherries, which we are going to talk about in this informative blog post. Keep reading!

The Cherry Fruit and Its Types

Cherry is a small stone fruit that comes in several varieties. It contains a seed in the centre that must be removed while eating. Cherries are usually round in shape and can range from golden yellow to deep red in colour. They can be either sweet or tart in taste, depending on the variety. The sweet varieties have low acid content, whereas the tangy ones have higher acid content in them.

As mentioned earlier, cherries come in different varieties. They are typically grown in colder climates, as found in Jammu and Kashmir and Himachal Pradesh in India. Some common types of cherries are:

Bing cherries: Known for their deep red colour, these cherries have a fruity flavour with a sweet and tart taste. They are plump and round and a popular variety in the sweet category.

Rainier cherries: These are large and sweet cherries with a golden yellow skin and a hint of red. The flesh is yellow and creamy in texture, making them a great choice to eat on their own.

Montmorency cherries: These have a yellowish flesh with a strong, tangy flavour. These are mainly used in cooking and rarely eaten as is due to their sour taste.

Chelan cherries: Found in round to heart shape, this variety has a deep red colour, with a sweet, mild flavour.

Sweet cherries: A popular cherry variety with large and plump fruit and a firm texture.

Dried cherries: These are prepared using tart cherry varieties and are often used for cooking.

Red cherries: The classic cherry variety is widely available for consumption. The fruit is bright red in colour and has a sweet and juicy taste.

Nutritional Value of Cherries

According to the USDA, 100 g of sweet, raw cherries contain:

• Energy: 63 kcal
• Protein: 1.06 g
• Total Fat: 0.2 g
• Carbohydrate: 16 g
• Dietary Fibre: 2.1 g
• Total Sugars: 12.8 g
• Calcium: 13 mg
• Magnesium: 11 mg
• Potassium: 222 mg

In addition to the above, cherries also contain phosphorus, zinc, manganese, thiamine, niacin, vitamin B6, and vitamin A, among others.

10 Health Benefits of Cherries: Why You Must Eat Them

1. Rich source of nutrients

Cherries are a great source of many essential vitamins and minerals. You can find vitamins like vitamin C, vitamin K, and vitamin B6, along with minerals like potassium, copper, and manganese. Plus, they also contain fibre, which is important to maintain your gut health.

2. Help improve haemoglobin levels

Cherry benefits for blood include improvement in haemoglobin levels in the body. As cherries contain vitamin C, which is essential for the production of haemoglobin, it helps in tackling low levels of this protein essential for carrying oxygen to different parts of the body.

3. May give a restful sleep

Studies indicate that cherries can help you get a good night’s sleep. Eating the fruit for drinking tart cherry juice can give you better sleep owing to the presence of melatonin, serotonin, and anthocyanins in the fruit.

4. May help with arthritis pain

People with arthritis experience pain and swelling in their joints, making their lives significantly uncomfortable. But eating cherries, or having them in other forms, like cherry juice or extract, can be beneficial in reducing the pain associated with arthritis, as they reduce uric acid levels in the body.

5. May improve heart health

Cherries, being rich in antioxidants and potassium, are believed to improve your heart health and reduce the risk of cardiovascular diseases. Potassium is thought to work by lowering blood pressure, and polyphenol antioxidants fight inflammation and cellular damage.

6. May facilitate post-workout recovery

It has been found that cherries may also help in post-exercise recovery. However, this benefit seems to be limited to those who perform weight-bearing exercises and is associated with tart cherries. Having tart cherry juice seems to improve muscle function and recovery after exercise.

7. May fight inflammation

Cherries contain anthocyanins and polyphenols with antioxidant properties. These chemicals are known to fight free radicals and inflammation in the body. For this reason, cherries may be helpful in managing inflammatory conditions and chronic diseases like diabetes.

8. May lower the risk of cancer

Initial studies indicate the benefits of cherries for cancer. As the fruit is rich in phytochemicals with antioxidant properties, cherries can lower oxidative stress in the body and fight inflammation related to cancer.

9. Regulates blood sugar levels

Cherries have a low glycaemic index of 22. This means it does not cause significant blood sugar spikes and is great for people with diabetes when consumed within limits. Evidence suggests that cherries may help lower HbA1c levels and keep blood glucose levels in check.

10. May help improve memory

Studies also indicate the benefits of cherries for memory and brain function. Older adults with mild to moderate dementia showed an improvement in memory and mental skills after consuming tart cherry juice during the study period.

Side Effects of Cherries

Knowing cherries benefits is good for everyone, but it is equally important to know if they have any side effects. Keep these things in mind when eating cherries:

• People allergic to the fruit may develop an allergic reaction.
• Eating too many cherries can cause tummy troubles like bloating and gas. Knowing what relieves bloating fast can help ease the discomfort. 
• People with irritable bowel syndrome may develop GI distress after consuming cherries as they contain sorbitol and fructose, making them high-FODMAP fruit.
• Cherry pits can be a choking hazard for kids and adults alike. Always remove the pits before eating the fruit.

How to Enjoy Cherry Fruit

There are so many ways to add cherries to your diet and reap their health benefits.

• Eat a handful of cherries raw to enjoy their sweet and juicy flavour.
• Add cherries to your salads to incorporate a sweet or tangy taste for your taste buds.
• Make cherry jam to spread on your bread for breakfast.
• Buy dried cherries and use them for baking.
• Just like chocolate-dipped strawberries, make yourself chocolate-dipped cherries for a snack.
• Make homemade cherry juice for a delicious and refreshing drink.

Final Thoughts

A cherry is a mouthwatering fruit with a sweet or tangy flavour. It is highly versatile and can be used for making sweet or savoury dishes. Cherries are found in many varieties, and their availability depends on where they are grown. Knowing cherry benefits and side effects is a great way to keep oneself informed about their dietary choices.

If you have been including cherries in your diet, congratulations! Your body will likely reap the 10 health benefits of cherries stated above. If not, now is the time to add this delicious fruit to your diet. 

FAQs

Are cherries a superfood?

Yes, cherries are a superfood containing a variety of vitamins and minerals.

How many cherries should you eat a day?

Children can have around 10 to 15 cherries a day, whereas adults can safely consume 15 to 20 cherries in a day.

What are the cherry benefits for females?

Cherries are great for females. They contain antioxidants, which are great for maintaining your well-being and beauty. Cherries stimulate collagen production and give you gorgeous skin.

What are the cherry benefits for males?

For men, cherries can improve their athletic performance, reduce the risk of heart disease and cancer, and improve their libido and sperm health.

Are there any benefits of cherries for skin?

Cherries can benefit your skin in multiple ways. They are rich in antioxidants, which can slow down ageing. Cherries can stimulate collagen production and keep your skin firm and youthful. What’s more? Cherries can keep your skin hydrated and help fight acne due to their anti-inflammatory properties.

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Disclaimer: This article is intended for informational purposes only and should not be considered a substitute for professional medical advice. Always consult a qualified healthcare provider if you wish to add something new to your diet and for the diagnosis and treatment of any health condition. You can also consult a dietician for personalised dietary recommendations.