Cherries are packed with vitamins and minerals that support daily nutritional needs.
A 100-gram serving of cherries provides around 18 per cent of the daily recommended value, while the same amount provides about 10 per cent of the daily potassium requirement.
A study published in the Indian Journal of Clinical Biochemistry stated that vitamin C helps protect against diseases and supports the management of chronic conditions. Potassium, meanwhile, helps muscle contraction and assists in maintaining healthy blood pressure levels.
Cherries offer antioxidant and anti-inflammatory benefits
Research published in the journal Advances in Nutrition found that cherries contain antioxidant and anti-inflammatory properties. Another study in the journal Foods reported that cherries are rich in flavonoids, which help protect the body from oxidative stress and inflammation.
Cherries may also support heart health. Their extracts contain similar beneficial properties, while polyphenols in cherries help repair cell damage and promote overall health.
Cherries may help reduce muscle pain
One of the benefits of cherries is their ability to help ease inflammation and muscle pain. Sour cherries are considered particularly useful for this purpose.
They may support faster muscle recovery, reduce soreness and help prevent loss of strength. A study published in the journal Molecules reported that cherries may also improve physical performance.
Cherries support heart health
Cherries contain potassium, which plays an important role in maintaining heart health. One cup of cherries provides about 10 per cent of the daily potassium requirement.
Potassium helps maintain a regular heartbeat, regulate blood pressure and remove excess sodium from the body, reducing the risk of heart attacks and strokes.
Cherries may lower uric acid levels
High levels of uric acid are linked with high blood pressure, kidney stones and heart failure.
A study published in Evidence-Based Complementary and Alternative Medicine suggested that eating cherries may help reduce uric acid levels, gout symptoms, sudden pain and joint swelling.
A review of six studies found a reduction in gout cases after people consumed cherries or cherry juice. The studies also recorded lower uric acid levels.
Cherries may improve sleep quality
Cherries may help regulate the sleep-wake cycle because they contain melatonin, which can improve sleep quality.
A study published in the European Journal of Nutrition involved 20 people who received either a placebo or sour cherry juice for seven days. The group consuming cherry juice reported higher melatonin levels, longer sleep duration and improved sleep quality.
Ways to add cherries to your diet
Adding cherries to a daily diet is simple. They can be eaten as fresh fruit or added to desserts. Dried cherries can also be mixed with chocolate chips and coconut to make a convenient snack.
Cherries can be included in fruit salads and make a useful addition to smoothies.
For savoury dishes, cherries can be added to cheese dishes or roasted for extra flavour.
Possible side effects of eating too many cherries
Eating a large number of cherries at once may cause problems. People with sensitive stomachs should avoid excessive consumption, as it may lead to diarrhoea, gas and bloating.
Some people may also experience allergic reactions. People with diabetes should seek medical advice before adding cherries to their diet.
Recommended daily intake of cherries
Adults can usually eat around 15 to 25 cherries a day, while children and teenagers can consume around 15 to 20 cherries daily.
Eating too many cherries may cause digestive problems, so moderation is advised.
