It’s May, the start of cherry season! Brightly colored inside and out, you know that cherries must be full of protective phytochemicals, namely polyphenols. Additionally, they’re loaded with vitamins, minerals, fiber, and prebiotics. Antioxidant-rich in vitamin A, C, and E, this low-histamine fruit has been widely studied for their potential health benefits. Cherries also provide B vitamins, manganese, copper, magnesium, potassium, and vitamin K. These red fruits are rich in phenolic compounds, such as anthocyanins and flavonoids, which have multiple bioactive properties.
Regular consumption of cherries is associated with reduced inflammation, improved cardiovascular health, better blood sugar control, enhanced exercise recovery, and other therapeutic effects. In this review article, consumption of cherries decreased markers for oxidative stress in 8/10 studies; inflammation in 11/16; exercise-induced muscle soreness and loss of strength in 8/9; blood pressure in 5/7; arthritis in 5/5, and improved sleep in 4/4. Cherries also decreased hemoglobin A1C (HbA1C), a biomarker of carbohydrate metabolism and improved various lipid markers. The fiber in cherries helps with blood sugar, cholesterol, weight management, gastrointestinal motility, and perhaps more.
Why are polyphenols so crucial for our health?
Polyphenols help fight cellular damage, reduce inflammation, and promote overall health. The polyphenols in tart cherries act as a prebiotic and may positively impact the gut microbiome. Cherries may lead to an increase in the beneficial Akkermansia bacteria strains as well as a decrease in Bacteroides, which can be problematic if in excess. Furthermore, polyphenols appear to have a protective effect on brain cells. Polyphenol-rich diets may protect against many chronic conditions, including heart disease, diabetes, mental decline, and some cancers.
Oxidative Stress, Inflammation, & Cancer
Cherries, both sweet and tart, are high in polyphenols and vitamin C, which help reduce oxidative stress and inflammation—factors linked to many chronic diseases. The cytoprotective effects of sweet cherries have been extended from the well-known antioxidant and anti-inflammatory actions to the regulation of cell death and proliferation, invasion and migration and the metabolic reprogramming of cancer cells. Pre-clinical research suggests cherries to inhibit cancer cell growth. While the research is primarily from in vitro studies, cherries appear to have actions over several hallmarks of cancer.
Additionally, the fiber content of these fruits promotes healthy digestion and prevents gastrointestinal inflammation. Note that sweet cherries contain sugar alcohols, mainly sorbitol and ribitol. Sugar alcohols are not fully digested, so they can have a laxative-like effect, which could be welcomed if you face constipation, but be cautious if you’re experiencing loose stools.
Cardiovascular Health
Studies show cherries can lower blood pressure, improve lipid profiles, enhance endothelial function, and support heart health by reducing inflammation and oxidative stress. Rich in plant sterols and high in potassium, cherries may be helpful to lower cholesterol levels and may also lower blood pressure. The fiber in cherries also helps to reduce cholesterol levels and, thus, the risk of cardiovascular disease. And the vitamin C is crucial for the health of our blood vessels.
Blood Sugar & Metabolic Health
Cherry consumption has been linked to better blood glucose control, lower HbA1C, and improved cholesterol ratios, especially in people with diabetes or obesity. The soluble fiber in cherries slows sugar absorption; they have a low glycemic index that makes them a preferable fruit choice for blood sugar management. As a low glycemic fruit, cherries have a lesser effect on your blood glucose level compared with moderate or high glycemic foods. Based on the results of this study, consuming 40 g/day of tart cherry juice decreases body weight, blood pressure and HbA1c in diabetes type 2 women after 6 weeks and improves blood lipids in diabetic patients with hyperlipidemia. In another study, people with diabetes who drank 1.35 ounces of concentrated sour cherry juice every day for six weeks observed significant drops in blood sugar levels.
Exercise Recovery
Both sweet and tart cherries help reduce muscle soreness, inflammation, and strength loss after exercise, supporting faster recovery. Sour cherries, in particular, have been shown to soothe sore muscles.
Arthritis & Pain Relief
Cherries have shown benefits in reducing arthritis symptoms and pain, likely due to their anti-inflammatory properties. Additionally, cherries have been shown to uric acid levels and hence, reduce symptoms associated with gout. In one study, those who ate fresh cherries for two days had ~33% reduction in gout flare-ups compared with non-cherry consumers.
Sleep and Cognitive Function
Cherries, particularly tart varieties, contain melatonin, serotonin, and tryptophan that may improve sleep quality and enhance cognitive function. Tart Montmorency cherries (30 ml 2x/day) positively influenced cognitive performance and perceptions of fatigue and alertness. Changes in amino acid metabolism may be related to the reduced fatigue and greater alertness was reported for those consuming cherries.
Cherries are tasty just as they are – simply wash them & eat. And, or, if you wish, you could add them to salads, smoothies, salsa, chutneys, sauces, and whatever else suits you. As fruits, they naturally contain sugars, so wise to consume ~ ½ cup, limiting to no more than 1 cup at a time. Cherry season doesn’t last long, so enjoy them while you can!
Hope you too enjoy a few cherries this season!
In Health,
Natalie