Cherries, in their various forms, are considered highly beneficial to human health. Often referred to as the “fruit of heaven”, they are valued for both their pleasant taste and their numerous health advantages.
These small red fruits offer significant nutritional power. Low in calories, they are rich in fibre, vitamins, minerals, and other essential nutrients.
According to the study, cherries with long stems are particularly valuable, containing potassium, magnesium, calcium, and antioxidants.
What does research say?
Given their nutrient content, cherries are clearly regarded as good for health. Unsurprisingly, they enjoy a strong reputation for supporting overall wellbeing.
However, most of the studies supporting these claims remain small in scale. Furthermore, the quantities of cherries involved—ranging from 45 to 270 per day—are not typically consumed in daily diets.
It is therefore unlikely that one would eat enough cherries regularly to notice significant changes in general health, but it remains worth reviewing the existing research.
Protection at cellular level
Cherries are high in antioxidants, which may assist the body in combating daily cellular damage. Such damage may result from natural metabolic processes, inflammation, physical exertion, smoking, pollution, or radiation.
Several studies indicate that both sweet and tart cherries can help reduce this damage. One study found that consuming a small quantity of tart cherry juice for two weeks yielded considerable benefits.
Impact on inflammation
Evidence regarding cherries’ ability to reduce inflammation is mixed. A review of 16 studies was undertaken to assess the matter.
Of these, 11 studies concluded that eating cherries or using cherry-based products reduced indicators of inflammation. It should be noted, however, that many of these studies involved very small sample sizes. Larger populations are required to substantiate health claims reliably.
Athletic recovery
Some studies suggest that tart cherry juice may help to mitigate muscle damage resulting from physical exercise.
One such study showed that marathon runners who drank the juice for several days before and after the race recovered more effectively from the physical stress of long-distance running.
Another found that runners who drank tart cherry juice twice daily for a week prior to a race reported less post-run discomfort. The juice may also ease muscle damage and soreness caused by strenuous activity.
Effect on diabetes
A study involving 19 women with diabetes found that those who drank tart cherry juice daily for six weeks lost weight, and experienced reductions in both blood pressure and blood sugar levels.
While this does not suggest that the juice can prevent diabetes, it may be helpful for individuals already affected by the condition.
Cholesterol levels
In the same study, cherry juice was shown to lower cholesterol levels, potentially reducing the risk of heart disease.
Other studies, however, found no significant change in risk factors among healthy adults, regardless of whether sweet or tart cherries were consumed.
Some researchers believe that these specific health benefits are more likely to be seen in individuals who are obese.
Cherries and gout
The idea that cherries may help to prevent gout attacks has existed for decades. Recent studies suggest there may be some truth to the claim.
A study involving more than 600 individuals found that cherry extract reduced the likelihood of sudden, intense gout pain.
The extract appeared especially effective when taken alongside allopurinol, a medication commonly used to lower uric acid and prevent such attacks.
Improving sleep
Consuming either sweet or tart cherries may promote better sleep. Studies indicate that their effects can become apparent within a few days.
However, a relatively high intake—approximately 25 sweet cherries—is required to produce a noticeable result. An easier alternative may be to drink more concentrated juice. The sleep-enhancing effect is likely due to cherries being a source of melatonin, a key hormone for sleep regulation.
Brain health
The red pigment in cherries, known as anthocyanin, has been linked to improved cognitive function, memory, and mental clarity.
One study found that older adults with mild dementia who drank cherry juice daily for 12 weeks showed improvement in verbal fluency and memory. While not a cure, the juice may offer a low-risk option worth considering.
