{"id":636434,"date":"2026-05-12T09:30:21","date_gmt":"2026-05-12T13:30:21","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=636434"},"modified":"2026-05-08T11:41:24","modified_gmt":"2026-05-08T15:41:24","slug":"benefits-of-cherries","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/benefits-of-cherries\/","title":{"rendered":"7 health benefits of cherries"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Fresh cherries only hit supermarkets once a year (usually in early summer), but they&#8217;re more than worth the wait. When in season, these mini stone fruits are the perfect blend of sweet and tart. Ripe, fresh cherries can be added to everything from yogurt and oatmeal to salads and salsas.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even if you can&#8217;t get your hands on fresh cherries, it&#8217;s smart to keep this fruit in your diet: 1 cup of fresh or frozen cherries is loaded with fiber, antioxidants, and vitamins, many of which can provide anti-inflammatory benefits, <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/news\/sleep-statistics\/\"><span style=\"font-weight: 400;\">help you sleep better<\/span><\/a><span style=\"font-weight: 400;\">, and keep your blood sugar stable. Here are all the reasons not to miss out on cherries this summer.<\/span><\/p>\n<h2 id=\"7-health-benefits-of-cherries\"><span style=\"font-weight: 400;\">7 health benefits of cherries<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Despite their small size, cherries deliver a powerful mix of nutrients and plant compounds that can support everything from digestion to heart health.<\/span><\/p>\n<h3 id=\"1-they-have-a-high-nutrient-content\"><span style=\"font-weight: 400;\">1. They have a high nutrient content<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A <\/span><a href=\"https:\/\/snaped.fns.usda.gov\/resources\/nutrition-education-materials\/seasonal-produce-guide\/cherries\"><span style=\"font-weight: 400;\">serving size (about 1 cup<\/span><\/a><span style=\"font-weight: 400;\">) of cherries, or around 140 to 154 grams, is packed with healthy vitamins and minerals, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/2346399\/nutrients\"><span style=\"font-weight: 400;\">3 grams of fiber<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/2346399\/nutrients\"><span style=\"font-weight: 400;\">322 milligrams of potassium<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/2346399\/nutrients\"><span style=\"font-weight: 400;\">15 milligrams of vitamin C<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/ods.od.nih.gov\/pubs\/usdandb\/VitA-betaCarotene-Content.pdf\"><span style=\"font-weight: 400;\">1,194 micrograms of beta carotene<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fiber helps you feel full after eating and <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/home-remedies-for-constipation\/\"><span style=\"font-weight: 400;\">promotes healthy, regular bowel movements<\/span><\/a><span style=\"font-weight: 400;\">. Vitamin C is great for your immune health, and though cherries aren&#8217;t as high in vitamin C as citrus fruits, <\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminC-HealthProfessional\/\"><span style=\"font-weight: 400;\">one serving may provide about 17% of the daily recommended intake<\/span><\/a><span style=\"font-weight: 400;\"> for adults. Your body needs potassium to support the nerves, muscles, and heart; <\/span><a href=\"https:\/\/www.fda.gov\/food\/nutrition-facts-label\/daily-value-nutrition-and-supplement-facts-labels\"><span style=\"font-weight: 400;\">cherries contain almost 7% of the recommended amount<\/span><\/a><span style=\"font-weight: 400;\">. Finally, beta carotene is an antioxidant that gets converted to vitamin A, which <\/span><a href=\"https:\/\/www.urmc.rochester.edu\/encyclopedia\/content?contenttypeid=19&amp;contentid=betacarotene\"><span style=\"font-weight: 400;\">benefits your eye, immune, and skin health<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3 id=\"2-they-re-packed-with-antioxidants\"><span style=\"font-weight: 400;\">2. They&#8217;re packed with antioxidants<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cherries are a great source of antioxidants, including vitamin C and carotenoids (such as beta-carotene, as we noted above), according to Heather Gosnell, MD, pediatrician, plant-based health coach, and founder of Eat Plants MD Coach in Phoenix, Arizona. More notably, though, are antioxidants called anthocyanins, which Dr. Gosnell says not only give cherries their dark red color but also contribute to their potent anti-inflammatory properties.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Anthocyanins perform like typical antioxidants, <\/span><a href=\"https:\/\/medlineplus.gov\/antioxidants.html\"><span style=\"font-weight: 400;\">protecting healthy cells from free radicals<\/span><\/a><span style=\"font-weight: 400;\">, and are also <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7504512\/\"><span style=\"font-weight: 400;\">associated with a reduced risk of heart disease and neurological disorders<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3 id=\"3-they-could-improve-your-exercise-recovery\"><span style=\"font-weight: 400;\">3. They could improve your exercise recovery<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Can drinking cherry juice really help you recover from an intense workout faster? According to research, it&#8217;s definitely possible! Several small studies suggest that tart cherries have protective benefits for muscles, especially when tart cherry juice or concentrate is consumed for several days before exercise.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2874510\/\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\"> found that runners who drank tart cherry juice seven days before and during a race reported less muscle pain than those who didn&#8217;t.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Another <\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1080\/17461391.2018.1502360\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\"> found that tart Montmorency cherry concentrate reduced muscle pain and aided muscle recovery in women when consumed for four days before exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finally, a <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9306613\/\"><span style=\"font-weight: 400;\">review<\/span><\/a><span style=\"font-weight: 400;\"> of almost 20 different studies suggests that tart cherry juice may be an effective &#8220;prerecovery&#8221; strategy, helping muscles recover faster when it&#8217;s consumed for several days prior to exercise.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While the research points to potential benefits on recovery, the doses used in studies varied. Therefore, the benefits could depend on different factors, such as dosage, timing, and the type of cherry consumed.\u00a0\u00a0<\/span><\/p>\n<h3 id=\"4-they-can-help-you-sleep-better\"><span style=\"font-weight: 400;\">4. They can help you sleep better<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In addition to all their other beneficial nutrients, both sweet and tart cherries (including Montmorency) contain <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/melatonin-dosage\/\"><span style=\"font-weight: 400;\">melatonin<\/span><\/a><span style=\"font-weight: 400;\">, a hormone your body produces naturally to regulate your sleep cycle. Dr. Gosnell says Montmorency cherries have been <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12438961\/\"><span style=\"font-weight: 400;\">shown in studies to potentially improve sleep duration, efficiency, and qualit<\/span><\/a><span style=\"font-weight: 400;\">y (i.e., you might sleep longer, fall asleep faster, or feel more rested when you wake up).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is partly due to the melatonin content in cherries, but also how cherries work with your body&#8217;s natural cycle of sleeping and waking: &#8220;Cherry juice may block an enzyme that breaks down tryptophan, the precursor to serotonin and melatonin,&#8221; says Dr. Gosnell, &#8220;[so] cherries don&#8217;t just provide melatonin\u2014they actually help increase your body&#8217;s own natural production of it.&#8221;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dr. Gosnell recommends eating Montmorency cherries or drinking cherry juice about an hour before bed for the best results.<\/span><\/p>\n<h3 id=\"5-they-might-support-heart-health\"><span style=\"font-weight: 400;\">5. They might support heart health<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cherries contain potassium and polyphenols, two components that may support heart health as part of a balanced diet.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Potassium:<\/b><span style=\"font-weight: 400;\"> 140 grams of sweet, dark red cherries contain nearly 7% of the dietary potassium you need each day. This is important because <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/potassium-and-blood-pressure\/\"><span style=\"font-weight: 400;\">getting enough potassium can help you keep your blood pressure in a healthy range<\/span><\/a><span style=\"font-weight: 400;\">. Overall, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8756007\/\"><span style=\"font-weight: 400;\">lowering elevated blood pressure has been linked to a reduced risk of cardiac events<\/span><\/a><span style=\"font-weight: 400;\"> like heart attack and stroke.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Polyphenols:<\/b><span style=\"font-weight: 400;\"> Some research also suggests that a diet high in <\/span><a href=\"https:\/\/www.chhs.colostate.edu\/krnc\/monthly-blog\/what-are-polyphenols-another-great-reason-to-eat-fruits-and-veggies\/\"><span style=\"font-weight: 400;\">polyphenols (plant compounds that act like antioxidants)<\/span><\/a><span style=\"font-weight: 400;\"> may help protect against certain cancers, heart disease, and diabetes. One <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6266343\/\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\"> specifically calls out anthocyanins, which cherries contain, as one of three polyphenols associated with a lower risk of heart disease.<\/span><\/li>\n<\/ul>\n<h3 id=\"6-they-can-ease-arthritis-and-gout-symptoms\"><span style=\"font-weight: 400;\">6. They can ease arthritis and gout symptoms<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of this fruit&#8217;s most well-studied benefits is its anti-inflammatory compounds, particularly when it comes to painful arthritis and gout. For example, in one <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6574019\/\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\"> of people with knee osteoarthritis, participants who drank 16 ounces of tart cherry juice daily for four months reported improved range of motion and reduced pain, and some even showed lower markers of cartilage damage.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Meanwhile, tart cherry juice has been recommended as a home remedy for gout for years. Gout is a <\/span><a href=\"https:\/\/www.niams.nih.gov\/health-topics\/gout\"><span style=\"font-weight: 400;\">type of inflammatory arthritis caused by the build-up of uric acid<\/span><\/a><span style=\"font-weight: 400;\"> in the body, and commonly causes flares in the joints of the feet. Several <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3510330\/\"><span style=\"font-weight: 400;\">studies have found that drinking tart cherry juice can alleviate gout symptoms<\/span><\/a><span style=\"font-weight: 400;\"> by reducing uric acid levels, including one <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6914931\/\"><span style=\"font-weight: 400;\">review that<\/span><\/a><span style=\"font-weight: 400;\"> suggested an association between tart cherry juice consumption and fewer gout flares.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\t\t<div class=\"singlecare-dynamic-newsletter-wrapper sin-newsletter-wrapper\">\n\t\t\t<span class=\"heading\">Get our wellness newsletter<\/span>\n\t\t\t<form class=\"form-wrapper\" data-newsletter-form=\"1\" data-subsource=\"Wellness Newsletter\">\n\t\t\t\t<div class=\"input-wrapper\">\n\t\t\t\t\t<label for=\"dynamic-email\">Email<\/label>\n\t\t\t\t\t<input type=\"email\" id=\"dynamic-email\" class=\"email\" required>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"input-wrapper\">\n\t\t\t\t\t<input class=\"submit-form-btn\" type=\"submit\" value=\"Click to sign up\">\n\t\t\t\t<\/div>\n\t\t\t<\/form>\n\t\t\t<p class=\"success-message\" aria-live=\"polite\"><\/p>\n\t\t<\/div>\n\t<\/span><\/p>\n<h3 id=\"7-they-re-a-diabetes-friendly-fruit\"><span style=\"font-weight: 400;\">7. They&#8217;re a diabetes-friendly fruit<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">People with diabetes should <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/reversing-prediabetes\/\"><span style=\"font-weight: 400;\">cut back on the amount of sugar in their diet<\/span><\/a><span style=\"font-weight: 400;\">, especially added sugars from processed foods. According to <\/span><span style=\"font-weight: 400;\">Orlando-based registered dietitian <\/span><a href=\"https:\/\/amydgorin.acemlnb.com\/lt.php?x=4lZy~GE3U3PMEsKvyd-4gOBuAnFSjgT3k-wxkHjMVXWgEKB_0Uy7xOdw1Xyo-RVfjDZo3nfDI3Ps7pz-zOxHUeO-23-kjNL\"><span style=\"font-weight: 400;\">Jackie Bridson<\/span><\/a><span style=\"font-weight: 400;\">, MA, RDN, cherries are a <\/span><span style=\"font-weight: 400;\">low to moderate glycemic index fruit that can fit into a diabetes-friendly diet; they won&#8217;t spike blood sugar levels quickly, and their high fiber content can also help you with blood sugar control.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Though it&#8217;s still important to stick to the recommended serving size of 1 cup, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5872786\/\"><span style=\"font-weight: 400;\">studies show<\/span><\/a><span style=\"font-weight: 400;\"> that cherries are not only generally safe for people with diabetes to consume but may actually be beneficial. For example, one <\/span><a href=\"https:\/\/www.emerald.com\/nfs\/article-abstract\/38\/4\/355\/448742\/Effects-of-sour-cherry-juice-on-blood-glucose-and?redirectedFrom=fulltext\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\"> found that women who drank 40 grams of tart cherry juice daily for 6 weeks had lower A1C levels. (<\/span><a href=\"https:\/\/www.singlecare.com\/blog\/normal-a1c-levels\/\"><span style=\"font-weight: 400;\">A1C is a measurement of your average blood sugar level over the previous 3 months, FYI<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 id=\"incorporating-cherries-into-your-daily-life\"><span style=\"font-weight: 400;\">Incorporating cherries into your daily life<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If hearing about all the health benefits of cherries has you craving these mini superfruits, we have good news: You can eat cherries every day as long as you&#8217;re mindful of your portions. (A one\u2011cup serving has almost 100 calories, and larger amounts may cause an upset stomach in some people.)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When they&#8217;re in season, fresh cherries are a great option, but when they aren&#8217;t, don&#8217;t forget about the freezer section: &#8220;Frozen cherries are just as nutritious since they&#8217;re picked and frozen at peak ripeness,&#8221; Bridson says.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What about dried cherries or cherry juice? They have health benefits, too, but Bridson says it&#8217;s best to enjoy these in smaller portions because they have a much higher sugar concentration. Cherry juice may also contain added sugars, so check for that. If possible, she adds, combine them with some dietary protein or fat to <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/what-foods-lower-blood-sugar-immediately\/\"><span style=\"font-weight: 400;\">avoid a blood sugar spike<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cherries make a great snack as is, but you can get creative by blending them into smoothies or topping them with yogurt, high-fiber cereal, or oatmeal. Bridson also suggests giving your savory meals a sweet twist by dicing cherries into a fresh salsa, roasting them as a salad topper, or simmering them with balsamic vinegar and herbs for a meat marinade or sauce.<\/span><\/p>\n<h2 id=\"are-there-any-downsides-or-precautions\"><span style=\"font-weight: 400;\">Are there any downsides or precautions?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most people can safely eat a serving of cherries every day, but there are some exceptions. According to Gosnell, you should eat cherries cautiously (or talk with your healthcare provider) if you:<\/span><\/p>\n<ul>\n<li><b>Have certain food allergies:<\/b><span style=\"font-weight: 400;\"> Don&#8217;t eat cherries if you have a known allergy to them, but also be careful if you have allergies to peaches, apricots, or plums; Cherries can trigger a <\/span><a href=\"https:\/\/www.aaaai.org\/tools-for-the-public\/allergy,-asthma-immunology-glossary\/cross-reactivity-defined\"><span style=\"font-weight: 400;\">cross-reactive allergic reaction<\/span><\/a><span style=\"font-weight: 400;\"> (when your body mistakes a substance for an allergen because it has similar proteins to another allergen).<\/span><\/li>\n<li><b>Have chronic kidney disease: <\/b><span style=\"font-weight: 400;\">Cherries can be included in the diets of people with all stages of kidney disease, but it depends on their potassium needs. Sweet cherries and concentrated products (like cherry juice) have higher amounts of potassium than sour cherries, which <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/high-potassium-foods-to-avoid\/\"><span style=\"font-weight: 400;\">may be a problem for people with kidney disease<\/span><\/a><span style=\"font-weight: 400;\">. People who have early-stage kidney disease usually don&#8217;t have to worry about eating normal portions of fresh cherries. If you have more advanced kidney disease or have been told to limit potassium, you should talk with your healthcare provider before consuming any kind of cherries or cherry juice.<\/span><\/li>\n<li><b>Have IBS:<\/b><span style=\"font-weight: 400;\"> Cherries contain a sugar alcohol called <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/ibs-diet\/\"><span style=\"font-weight: 400;\">sorbitol, which can be hard for some people with gastrointestinal issues to digest<\/span><\/a><span style=\"font-weight: 400;\">. If you have irritable bowel syndrome (IBS) or a sensitive stomach, you may want to avoid eating cherries every day or only eat a partial serving.\u00a0\u00a0\u00a0<\/span><\/li>\n<li><b>Are taking certain medications:<\/b><span style=\"font-weight: 400;\"> Most people can eat a serving of fresh cherries alongside their daily medications, but cherry concentrates, juices, and supplements may be different. If you take anticoagulants (blood thinners) or certain medications to treat chronic kidney disease, you should talk to your provider before combining cherry products with these drugs.<\/span><\/li>\n<\/ul>\n<h2 id=\"bottom-line-why-cherries-deserve-a-spot-on-your-plate\"><span style=\"font-weight: 400;\">Bottom line: Why cherries deserve a spot on your plate<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Eating cherries is an easy way to increase your intake of fiber, antioxidants, vitamins, and minerals. Cherries may help support heart health and sleep, relieve symptoms of inflammatory conditions like arthritis and gout, and even aid in muscle recovery after a workout. You can add cherries to both sweet and savory dishes, or just pack a bag for your lunch.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most people can safely eat cherries, but it&#8217;s a good idea to stick to 1 cup if you\u2019re watching your carb and sugar intake. If you have chronic kidney disease or IBS, or if you take anticoagulants or kidney medications, you may want to talk to your healthcare provider before eating cherries regularly or consuming concentrated forms of cherries. And, as with many fruit juices, try not to drink cherry juice and take medications at the same time to avoid potential drug interactions, says Dr. Gosnell.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fresh cherries only hit supermarkets once a year (usually in early summer), but they&#8217;re more than worth the wait. When in season, these mini stone fruits are the perfect blend of sweet and tart. Ripe, fresh cherries can be added to everything from yogurt and oatmeal to salads and salsas.\u00a0 Even if you can&#8217;t get [&hellip;]<\/p>\n","protected":false},"author":135,"featured_media":636238,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[11],"tags":[737,553,816],"coauthors":[8860],"class_list":["post-636434","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness","tag-heart-health","tag-nutrition","tag-sleep","wpautop"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>7 cherry benefits you didn&#039;t know about<\/title>\n<meta name=\"description\" content=\"The benefits of cherries include key nutrients, antioxidants, and support for sleep and inflammation. 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