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5 Reasons to Eat Cherries

Kathryn Holm, RDN, LD, CD, CLC

Posted: May 6, 2024


Disclaimer: By reading this article, I acknowledge that this is for educational purposes only and is not intended as medical advice or to diagnose, prescribe, treat, cure, or prevent any disease, nor to recommend, promote, or advise for or against any particular product. Before making any diet, lifestyle, or activity change, always consult your healthcare provider.


Cherry season is approximately from June through August. Besides packing a sweet punch, cherries offer a host of other benefits.


ONE. Cherries are full of antioxidants such as polyphenols and vitamin C. These help reduce inflammation in your body and decrease progression of chronic diseases. Besides these nutrients, cherries also provide other vitamins, minerals, carotenoids, and fiber, which are believed to cut risk of several chronic diseases.


TWO. Consumption of fruits and vegetables have been reported to reduce the risk of death from all causes, as well as reduce heart disease, stroke, diabetes, and some cancers. Cherries are a delicious way to boost fruit consumption, with no preparation needed other than washing, and pit-removal for small children. It only takes about 12 large whole cherries, approximately ¾ cup, to count as a fruit serving.


THREE. Eating cherries may help you sleep better at night. This is because they are high in tryptophan, as well as containing melatonin. Tryptophan is an amino acid that is needed to form melatonin, an important sleep regulator. J Food Sci. 2020 Jan;85(1):5-13. Doi: 10.1111/1750-3841.14952. Epub 2019 Dec 19.  and Compr Rev Food Sci Food Saf. 2020 Nov;19(6):4008-4030. Doi: 10.1111/1541-4337.12639. Epub 2020 Sep 29 (“The evidence pointed out that the presence of melatonin and its isomers is not exclusive for grapes and grape-derived products, because it can be also found in sweet and sour cherries.”).


FOUR. May help prevent obesity due to the combination of phytochemicals they contain – specifically anthocyanins. Dietary Anthocyanins against Obesity and Inflammation - PMC (nih.gov) “Previously, obesity was regarded as just a matter of excessive energy storage triggered by energy imbalance, however many studies have indicated that chronic low-grade inflammation in adipose tissue can be an important issue in obesity. In particular, this metainflammation could enable pathogenesis of chronic diseases associated with obesity. Anthocyanins have great biological activities and low toxicity in vivo, therefore many scientists are interested in the health benefits of anthocyanins, as well as their application in preventing and treating chronic diseases, including obesity. Here, we describe the positive effects of dietary anthocyanins limited to their well-defined components against metabolic and inflammatory markers in cell, animal and human obesity models. In addition, anthocyanin mixtures found in food such as red cabbage microgreen, blueberry, blackcurrant, mulberry, cherry, black elderberry, black soybean, chokeberry and jaboticaba peel (in whole or extract) interestingly had higher clinical efficacy than single anthocyanins.”


FIVE. Studies have found cherries to decrease inflammation, arthritis, gout, exercise-induced pain, stress, anxiety, HbA1c, AND improve mood and memory. They offer MANY health benefits, AND they taste good! =) A Review of the Health Benefits of Cherries - PMC (nih.gov) 


Disclaimer: This is for educational purposes only and is not intended as medical advice or to diagnose, prescribe, treat, cure, or prevent any disease, nor to recommend, promote, or advise for or against any particular product. Before making any diet, lifestyle, or activity change, always consult your healthcare provider.


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