Leena Watts
Cherries are a nutrient-dense fruit with a plethora of health benefits, but are they suitable for a diet? Cherries are rich in polyphenol antioxidants, which are known to protect the heart and reduce inflammation. They also contain potassium, vitamin C, and fibre, making them a nutritious choice for most diets. However, for those with diabetes, portion control is essential due to the fruit's carbohydrate and sugar content. Research suggests that cherries may play a role in managing blood sugar and even potentially reversing pre-diabetes. Cherries are versatile and can be enjoyed fresh, dried, frozen, or as juice, making them a tasty and healthy addition to a well-rounded diet.
| Characteristics | Values |
|---|---|
| Nutritional value | High in polyphenols, potassium, vitamin C, fibre, vitamin A (beta-carotene), melatonin, serotonin, tryptophan, anthocyanins, flavanols, catechins, hydroxycinnamic acid, flavanols, and other antioxidants |
| Health benefits | May protect the heart, reduce inflammation, improve sleep, enhance exercise performance and recovery, lower blood pressure and cholesterol, help manage blood sugar, and ease inflammatory conditions |
| Dietary recommendations | Can be consumed fresh, dried, frozen, or as juice; pair with a source of protein if concerned about blood sugar; limit juice intake to one 150ml glass per day |
| Precautions | May upset stomach and cause diarrhea in people sensitive to salicylates; cherry pits contain small amounts of cyanide, so avoid eating cherries with damaged or crushed pits |
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What You'll Learn
Cherries are nutrient-dense and highly nutritious
Cherries are a stone fruit, which means they have a pit or seed in the middle, and they come in a variety of colours and flavours. They are typically categorised as either sweet or tart, with over 900 varieties grown in the United States alone. Sweet cherries, such as the popular Bing variety, tend to be darker in colour and have a crisp, sweet taste with a hint of acidity. They are ideal for eating fresh as a snack. Tart cherries, on the other hand, have a much more sour taste and are often used in baking or for making maraschino cherries, which are preserved in sugar and red dye.
Both sweet and tart cherries offer health benefits. They are rich in antioxidants, including anthocyanins, which give them their distinctive red colour, and flavonoids. These antioxidants help protect against inflammation and reduce the risk of chronic diseases like cancer, diabetes, and heart disease. Cherries are also a good source of vitamin C, which helps with iron absorption, collagen production, and defence against cellular damage.
In addition to their nutritional benefits, cherries have been found to improve sleep quality and aid in muscle recovery after exercise. The fruit contains small amounts of melatonin and serotonin, which help regulate the sleep-wake cycle. A 2018 study found that drinking tart cherry juice increased sleep time in older adults with insomnia. Cherries are also believed to speed up recovery after exercise and protect muscle function, especially when consumed for several days before a workout.
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They are rich in antioxidants and polyphenols
Cherries are a nutritionally dense fruit, packed with vitamins, minerals, and plant compounds that offer a host of health benefits. They are particularly rich in antioxidants and polyphenols, which have anti-inflammatory properties and protect against cellular damage.
The antioxidants in cherries include vitamin A (beta-carotene), vitamin C, and anthocyanins. Anthocyanins are the compounds that give cherries their distinctive red colour. They are a type of polyphenol with powerful antioxidant and anti-inflammatory properties. Anthocyanins protect against inflammation and fight free radicals, which can cause cell damage and contribute to chronic diseases like cancer, diabetes, and heart disease. A 2018 study of 84,158 people found that higher intakes of polyphenols, especially anthocyanins and flavonols, were associated with a significantly decreased risk of heart disease over five years.
Cherries are also a good source of melatonin, a hormone that helps regulate the sleep-wake cycle, and serotonin, a chemical that helps the body make melatonin. The high levels of these compounds in cherries have been linked to improvements in sleep quality.
In addition to their high polyphenol content, cherries also contain other beneficial plant compounds, including flavonols, catechins, and hydroxycinnamic acid. These compounds have been linked to a reduced risk of chronic conditions and improved heart health.
The health benefits of cherries are not limited to their antioxidant and polyphenol content. Cherries are also a good source of potassium, vitamin C, and fibre. These nutrients contribute to heart health, help regulate blood pressure, and provide other important health benefits.
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Cherries are heart-healthy and can reduce blood pressure
Cherries are a tasty and nutritious addition to a healthy, well-rounded diet. They are highly nutritious and contain various powerful plant compounds that may help reduce inflammation. They are also rich in heart-friendly nutrients, including potassium, vitamin C, and fibre.
Potassium is essential for regulating blood pressure and maintaining a healthy heart. A 2020 analysis of randomised controlled trials found that potassium lowers blood pressure, reducing the risk of heart attack and stroke. Cherries are also a good source of vitamin C, which helps the body absorb iron, produce collagen, and defend against cell damage.
Research has also shown that cherries are heart-healthy. A 2020 study found that diets rich in fruits and vegetables are associated with fewer markers for subclinical heart damage and strain in adults without pre-existing heart disease. The polyphenol antioxidants in cherries, including anthocyanins, flavonols, and catechins, may help keep your heart healthy by protecting against cellular damage and reducing inflammation. Anthocyanins give cherries their rich red colour and have antioxidant properties, protecting against inflammation and fighting free radicals that can cause cell damage and contribute to chronic diseases like heart disease.
A 2018 study of 84,158 people found that higher intakes of polyphenols, especially anthocyanins and flavonols, were associated with a significantly decreased risk of heart disease over five years. The melatonin and serotonin in cherries also help regulate the sleep-wake cycle, which can aid in improving sleep quality.
Tart cherry juice is a simple and increasingly popular way to add cherries to your diet. It is rich in nutrients and has been shown to benefit both athletes and non-athletes. For example, a 2018 study of 20 active women found that drinking two ounces of tart cherry juice twice daily for eight days after completing repeated sprint exercises improved recovery compared to a placebo.
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They may help manage blood sugar and diabetes
Cherries are a tasty and nutritious addition to a well-rounded diet. They are a good source of vitamins, minerals, and fiber. Cherries are also rich in anthocyanins, a type of flavonoid with antioxidant properties. These antioxidants help protect your cells from free radical damage, which is associated with type 2 diabetes.
Cherries have a low glycemic index (GI), which means they are less likely to raise blood sugar levels compared to other sweet foods. The GI is a rating system that indicates how much a food containing carbohydrates increases blood sugar levels. The GI of cherries is about 20, and their glycemic load is about 5. This makes cherries a good choice for people with diabetes, as they won't cause a rapid spike in blood sugar levels.
Research suggests that cherries may help manage blood sugar and diabetes. A 2017 article concluded that anthocyanins in cherries and other fruits like blueberries increase insulin sensitivity, which can help manage diabetes. Another review of 29 human studies from 2018 found that consuming cherries lowered A1C levels in some women with diabetes. Additionally, a pilot study found that drinking sour cherry juice reduced hemoglobin A1C and improved cardiovascular disease markers in women with type 2 diabetes.
While cherries offer these potential benefits, people with diabetes should still monitor their intake. Cherries contain natural sugars and carbohydrates, so portion sizes are important. Canned cherries, for example, are often packed in juice or syrup with added sugars, which can affect blood sugar levels. Fresh cherries or tart cherry juice without added sugars are better options for people with diabetes. The American Diabetes Association (ADA) recommends a serving of about 12 to 15 cherries.
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Cherries can improve sleep and aid muscle recovery
Cherries are highly nutritious and offer a host of health benefits. They are rich in polyphenol antioxidants, which are found in plants and help protect the heart from cell damage and reduce inflammation. Cherries are also a good source of potassium, which helps regulate blood pressure and maintain a healthy heart.
Additionally, cherries are one of the few food sources of melatonin, a hormone that helps regulate sleep. Studies have shown that consuming cherries or tart cherry juice can help improve sleep quality and increase sleep time. The tryptophan in cherries may also help with insomnia by keeping you asleep for longer.
The anti-inflammatory properties of cherries can aid in muscle recovery after exercise. A study by researchers at the Sports and Exercise Science Research Center at London South Bank University found that athletes who drank tart cherry juice concentrate returned to 90% of normal muscle force within 24 hours of their workout, which was a 5% improvement compared to when they did not consume cherry juice. Another study found that participants who drank Montmorency tart cherry juice experienced faster recovery of muscle strength and reduced muscle soreness after intensive strength exercise. The antioxidants in cherries have also been shown to reduce muscle damage, further aiding in muscle recovery.
Overall, cherries are a nutritious and delicious addition to a well-rounded diet, offering potential benefits for sleep and muscle recovery.
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Frequently asked questions
Yes, cherries are a nutritionally dense fruit, rich in vitamins, minerals, and plant compounds with powerful effects. They are also low in calories.
Approximately 14 cherries (80g) count as one of your five-a-day. Aim for one cup of fresh cherries a day or a quarter cup of dried ones.
Cherries are a good source of polyphenol antioxidants, which protect your heart from cell damage and reduce inflammation. They also have high levels of melatonin, which helps regulate the sleep-wake cycle. Cherries are also a good source of vitamin C, potassium, and fibre.
Cherry pits naturally contain small amounts of cyanide, which can be poisonous. Avoid eating cherries with damaged or crushed pits. If you are diabetic, you should practice portion control when eating cherries as they contain sugar and carbohydrates.
You can enjoy cherries on their own or add them to a yogurt parfait with rolled oats or granola, blend them into a smoothie, or include them in a pico de gallo. You can also use dried cherries in granola or trail mix, add them to wild rice, or bake with them.
