Surprising Health Benefits of Cherries: What Science Says

Cherries are more than just a tasty fruit. These small, colourful berries are packed with powerful compounds that may help reduce inflammation, improve sleep, support heart health, and even help with exercise recovery. Let’s explore the science behind the health benefits of cherries, based on several recent research studies.

1. Rich in Antioxidants and Anti-inflammatory Compounds

Cherries, especially tart cherries, are a rich source of polyphenols and anthocyanins. These natural chemicals have been shown to reduce markers of inflammation and oxidative stress in the body. Chronic inflammation is a key contributor to many modern diseases, including heart disease, diabetes, and arthritis.

Key Study Insight: A review of multiple clinical trials found that both sweet and tart cherry intake significantly reduced inflammation biomarkers such as C-reactive protein (CRP) and interleukin-6 (IL-6) in healthy individuals and those with conditions like arthritis【Reference 1】.

2. May Help Improve Sleep Quality

Tart cherries are one of the few natural sources of melatonin, a hormone that regulates the sleep-wake cycle. Studies suggest that regular consumption of tart cherry juice may improve both sleep duration and quality, particularly in older adults and those with insomnia.

Key Study Insight: A 2018 randomised trial found that drinking tart cherry juice daily improved sleep time and efficiency in adults with insomnia【Reference 2】.

3. Supports Muscle Recovery After Exercise

Cherries can be especially helpful for active individuals and athletes. Research suggests they may reduce muscle soreness and speed up recovery after intense physical activity, likely due to their antioxidant and anti-inflammatory properties.

Key Study Insight: A 2021 review found that cherry juice supplementation before and after exercise helped reduce muscle pain and accelerate strength recovery【Reference 3】.

4. May Lower Blood Pressure and Improve Heart Health

Several studies have explored the cardiovascular benefits of cherries. Polyphenols in cherries may help improve endothelial function (the lining of blood vessels), reduce blood pressure, and lower LDL cholesterol.

Key Study Insight: A study found that tart cherry juice consumption was linked to a small but significant reduction in both systolic and diastolic blood pressure, particularly in people with mild hypertension【Reference 4】.

5. May Help Manage Gout and Arthritis

Cherries have long been used as a home remedy for joint pain and gout. Modern research supports this traditional use, showing that cherries can reduce uric acid levels and the frequency of gout attacks.

Key Study Insight: A large observational study found that cherry consumption was associated with a 35% lower risk of recurrent gout attacks【Reference 5】.

6. May Support Gut Health

Emerging evidence suggests that cherries may also benefit the gut microbiome. Certain polyphenols found in cherries may promote the growth of beneficial gut bacteria, which play a role in immunity, metabolism, and mood.

Key Study Insight: A 2022 study indicated that regular tart cherry consumption helped maintain microbiome diversity and improved markers of gut health in animal models【Reference 6】.

7. May Play a Role in Brain Health and Cognitive Function

Oxidative stress and inflammation are thought to contribute to age-related cognitive decline. The antioxidants in cherries may help protect brain cells and support cognitive function as we age.

Key Study Insight: A 2024 paper highlighted improvements in cognitive processing and memory recall in older adults who consumed tart cherry juice daily【Reference 7】.

Takeaway: Should You Eat More Cherries?

Adding cherries to your diet may offer a range of benefits, from better sleep and improved heart health to enhanced recovery after exercise. Whether you enjoy them fresh, dried, frozen or as juice, cherries are a simple and tasty way to support overall health.

While cherries are not a cure-all, the scientific evidence supports their role as part of a balanced, anti-inflammatory diet. Speak to your doctor or dietitian if you have gout, arthritis, or other chronic conditions, to see whether cherries could complement your treatment.

References

  1. Kelley DS et al. (2018). PubMed ID: 34063349

  2. Pigeon WR et al. (2010). PubMed ID: 29562604

  3. Bell PG et al. (2014). PubMed ID: 26114419

  4. Keane KM et al. (2016). PubMed ID: 28956621

  5. Zhang Y et al. (2012). PubMed ID: 28696985

  6. Lee et al. (2022). PubMed ID: 36501099

  7. Kent K et al. (2024). PubMed ID: 38892529

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