Health Benefits of Cherries

How cheerier can you get with the health benefits of cherries?

Cherries may be small, but they are certainly big on flavor and nutrition. They are small stone fruits with round or oval shapes that can reach up to four centimeters in size. 

These sweet, sour, and tarty fruits come in different shades of red, pink, black, or even orange. The best ones always have smooth and glossy skin that makes it appetizing. 

Since cherries have a rich and fruity flavor, they are popular in savory and sweet dishes. They will surely improve your salads, drinks, smoothies, and favorite recipes. 

health benefits of cherries
Cherries may be small but they’re absolutely tasty and healthy in many ways.

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Did you know that there are more than 1,000 varieties of cherries in the world? Cherries are only in season for several weeks a year, so make sure to get the most out of them. 

Once you realize how healthy cherries are, you won’t just put them on top of your cake, but you will add them to your regular diet too! 

Nutrition Facts

Despite their size, cherries are packed with essential nutrients for daily dietary needs. You’re going to love how it will affect your health and lifestyle. 

Here are the nutrients you can get from 100 grams of cherries, as found by the Food Data Central:

Water82.2 grams
Energy71 kcal
Protein1.04 grams
Carbohydrates16.2 grams
Citric acid< 40 milligrams
Calcium12 milligrams
Iron0.11 milligrams
Magnesium12.1 milligrams
Phosphorus23 milligrams
Potassium230 milligrams
Vitamin C10.4 milligrams
Fiber2.5 grams
Vitamin K2 micrograms
Manganese0.1 milligrams
Sodium3 milligrams


The calorie content of cherries may depend on the variant. For instance, 100 grams of red cherries have about 50 calories, while 100 grams of sweet cherries can have up to 63 calories.  


For every 100 grams of cherries, you can get about 12 grams of carbohydrates. They may be sweet, but surprisingly, cherries have a low glycemic index. 


Whenever you need fiber, you can count on cherries to give you your daily dose of fiber. 100 grams of cherries can have 2.5 grams of fiber to keep you full and healthy.

Can you already tell how good cherries can be for your health? These nutrients can surely elevate your diet and daily life! 

Vitamins and Minerals

You can’t forget about your vitamins and minerals. Luckily, cherries also have lots of these that can improve your health in many ways. Here are some of the vitamins and minerals you can get from cherries:

  • Protein
  • Citric acid
  • Calcium
  • Magnesium
  • Iron
  • Phosphorus
  • Potassium
  • Vitamin K
  • Fiber
  • Manganese
  • Sodium
  • Vitamin E
  • Vitamin A
  • Melatonin
  • Serotonin
  • Tryptophan
  • Anthocyanins
  • Vitamin C

Just imagine how sweeter life can be with these cherries in your diet! 

Plant Compounds

The health benefits of cherries are incomplete without the plant compounds. Some of the top compounds in cherries include amygdalin, anthocyanin, polyphenols, and indolamines.

  • Amygdalin (or vitamin B17): Amygdalin can lower blood pressure, relieve pain, and even boost immunity.
  • Anthocyanin: helps regulate blood pressure, prevent cancer, improve brain function, and take better care of your heart. 
  • Polyphenols: Polyphenols can enhance memory, digestion, and heart health. They are also good for controlling blood sugar levels and cancer prevention. 
  • Indolamines: Cherries have several indolamines like melatonin and serotonin to help with mental health, mood, and sleep quality. 

I’m sure these plant compounds will tremendously affect your health and lifestyle. They can protect you from many health problems while keeping you happy! 

Health Benefits of Cherries

For the most awaited part, let’s learn about the health benefits of cherries! 

Reduces inflammation

Cherries are rich in anthocyanins and polyphenols, to give these fruits their antioxidant potential. These antioxidants can help your body fight free radicals and inflammation to prevent many diseases. 

A study in Nutrients shared that eating about 45 cherries a day can reduce inflammation. They can surely protect you from cancer, diabetes, and heart problems too. 

Improves sleep quality and mood

Enjoy a good day and a well-deserved restful night with the nutrients from cherries. These fruits contain melatonin, tryptophan, and serotonin, which can make you feel better in many ways. 

According to the Cleveland Clinic, melatonin and tryptophan from cherries can regulate your sleep cycle. Meanwhile, serotonin can put you in a better and brighter mood daily. 

Strengthens muscles and bones

Do you want to get stronger muscles and bones for your daily activities? The anti-inflammatory and antioxidant potential of cherries can also work wonders for soothing pain in your body. 

According to the Journal of the International Society of Sports Nutrition, runners who eat cherries perform better. These can also protect you from the effects of arthritis. 

Protects the heart

One cup of cherries with 260 milligrams of potassium can do so much good for your heart. Because they are low in sodium, you can expect that that can help with blood pressure too. 

In fact, the Journal of the American College of Cardiology reported that eating foods with high potassium, like cherries, can reduce the risk of developing many heart problems. 

Prevents cancer

One of the best ways to fight cancer is to eat a balanced diet with healthy fruits and vegetables. Include cherries in your meals to see how well they can lower your cancer risk. 

Molecules found that cherries have compounds, like anthocyanin and melatonin, that can prevent different types of cancer. These can also inhibit the growth of cancer cells for a lower risk of cancer. 

Helps with gout

Gout is a disease that causes inflammation, pain, and swelling in the joints. Its symptoms can lead to many other health complications, such as diabetes, hypertension, and heart failure. 

Thanks to cherries, you can have more protection against gout. Healthline mentioned that cherries can help with oxidative stress and decrease inflammation to reduce gout symptoms. 

Boosts brain function

It’s interesting how anthocyanins, which give cherries their red color, also work wonders for the brain. These fruits can make good snacks while you’re at work or in school. 

An article in WebMD found that cherries can improve how your brain works, from thinking to memory, and even focus. They can also help increase verbal fluency and prevent dementia.

Fastens exercise recovery

Working out will surely become more fun and effective when you have a faster recovery time. If you want to reach your fitness goals, cherries can help you one step closer. 

The Scandinavian Journal of Medicine and Science in Sports found that drinking cherry juice is a good way of improving recovery and boosting muscle function even after a workout. You’ll surely get more strength and energy with cherries. 

When I found out about cherries’ health benefits, I started adding more of them to my family’s diet, and it has truly been one of the best decisions I ever made. Your food will become tastier as you become healthier! 

Ripening Process

Why should you always go for ripe cherries? Well, unripe cherries tend to taste bitter and astringent, causing your dishes and drinks to have an unpleasant flavor. 

Once ripe, you can enjoy the sweet, tarty, and juicy quality of cherries, whether in food or drinks. There are several ways to ripen cherries to get their full flavors. 

  • Just leave them at room temperature to ripen over time.
  • Store the cherries in a paper bag with a banana or apple. 
  • Place the cherries on a lined tray and cover to ripen in a warm place.

Get the best quality cherries by remembering these tips when buying cherries. 

  • Check if the cherry stems are still attached. 
  • The cherries should also have a bright and deep color of red. 
  • Look for shiny cherries that feel firm to the touch. 

Enjoy your cherries! 

Side Effects

Despite the enjoyable flavor and important health benefits of cherries, they can still pose risks and side effects. These are some of the signs you need to look out for:

  • Gastrointestinal problems – complications in the stomach and intestines
  • Cramps – painful muscle spasms
  • Bloating – an overstretched stomach
  • Kidney injury – a build-up of waste in the body
  • Nausea – a strong urge to vomit
  • Diarrhea – irregular and uncomfortable bowel movements
  • Irritable bowel syndrome – problems with digestion

Experience the health benefits of cherries without these side effects by using them in moderation. According to Livestrong, it is safe to eat a serving of cherries or about 21 cherries in a day.

With this amount, you can get many of the daily nutrients you need for day-to-day activities and better overall health! 


Don’t just put your cherries on top of your cake. Instead, let the health benefits of cherries put you on top of your health and wellness! 

Now you know what these fruits can do for you. Never underestimate these small cherries because they can change your life in many ways. Wait until you reap their benefits for yourself. 

Once again, these are the health benefits of cherries you can enjoy:

  • Reduces inflammation
  • Improves sleep quality and mood
  • Strengthens muscles and bones
  • Protects the heart
  • Prevents cancer
  • Helps with gout
  • Boosts brain function
  • Fastens exercise recovery

Include cherries in your family’s meals and see how their health can improve too. Everyone will surely be in a better mood, in good health, and the cheeriest version of themselves! 

Suggested Recipes

What are some of the best ways to use cherries? 

When it comes to drinks, Cherry Juice is a practical and easy way to use cherries. Its rich and sweet taste keeps you wanting more! 

You can also use cherries to make pies, salads, sundaes, smoothies, sauces, salsa, desserts, and more. They will surely take your dishes and drinks to the next level.

Frequently Asked Questions

How many cherries should you eat a day?

It is safe to eat one serving of cherries in a day. Remember that one serving should be about five ounces of 21 cherries. Always eat in moderation to avoid any harmful side effects. 

What are the benefits of eating cherries?

Cherries have many health benefits that can potentially change your life. Once you add these to your diet, you can expect that it can reduce inflammation to protect you from many health problems. 

These fruits can also be good for your sleep quality and mood for a happy life. Your bones and muscles will also be stronger for your workout routine and fitness goals. 

Eating cherries is also one of the best ways to protect your heart, prevent cancer, and reduce the symptoms of gout. In fact, they’re also good for your brain and exercise recovery! 

Is it OK to eat cherries every day?

Yes, it is okay to eat cherries every day as long as you eat them in moderation. Moreover, limit your intake to one serving of cherries per day or every other day. 

What color cherries are the healthiest?

According to Food to Live, cherries with a deep red color tend to have more nutrients because of the contents they have in their skin alone. These cherries can present more health benefits for you.

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