A bowl of fresh cherries

Top 5 health benefits of cherries

Bursting with vitamins and protective antioxidants, cherries are so good for us. Registered Nutritionist Nicola Shubrook explains why.

What are cherries?

Cherries are small, round, deep red stone fruit which are typically in season in the UK from June to July. Depending on the variety, of which there are hundreds, their size and flavour can vary but usually fall into one of two categories: sweet or tart (sour).

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Sweet cherries are usually eaten as they come, while tart cherries are more likely to be used in cooking. The most familiar varieties include the black stone cherry, morello and the Spanish cherry. All cherries have a stone which must be removed before eating or cooking

Discover our full range of health benefit guides and check out some of our favourite cherry recipes, from our cherry almond frangipane galette to our cocoa & cherry oat bake.

Nutritional benefits

An 80g serving of cherries provides:

38 Kcal / 162 KJ

0.7g Protein

0.1g Fat

9.2g Carbohydrate

1.0g Fibre

168mg Potassium

9mg Vitamin C

An 80g serving counts as one of your five-a-day – that’s approximately 14 cherries.  Discover more in our infographic: What counts as five-a-day?

A selection of cherries on a table

Top 5 health benefits

1. May have anti-inflammatory benefits

Well known for their protective antioxidant properties, cherries contain plant compounds called anthocyanins and cyanidin which may have anti-inflammatory effects. Initial research has shown that these antioxidants could be beneficial in inflammatory conditions such as arthritis, however, more research is needed to replicate these results in human studies.

Read more about the health benefits of anthocyanins.

2. May reduce blood pressure

Research by the British Journal of Nutrition found that a combined cherry and berry juice may help reduce blood pressure due to its high polyphenol content, natural plant compounds which have health benefits. Another study which looked at cherry juice alone, reported benefits for blood pressure and cholesterol management.

3. May enhance recovery after exercise

There has been a fair amount of research into cherries, and specifically tart cherries, and the role they can play in exercise and exercise recovery. Research by the Journal of the International Society of Sports Nutrition found that drinking tart cherry juice (355ml) for seven days before and during a strenuous running event minimised post-run muscle pain. Another small study found that tart cherry juice appears to aid recovery and muscle function after strenuous exercise. However, these effects seem to relate to weight bearing activity with those enjoying non-weight bearing exercise, such as water polo, unlikely to experience the same benefits.

4. May improve sleep

Tart cherries contain high concentrations of phytochemicals including melatonin which is involved in the regulation of our sleep cycles. There has been mixed research as to whether cherries, and specifically cherry juice, is of benefit to those who have trouble sleeping but the signs are encouraging. Research by the European Journal of Nutrition found that tart cherry juice is beneficial in improving sleep both the quality and duration, and may be of benefit to those who have disturbed sleep, whilst another small study suggests that cherry juice may be beneficial to those with insomnia.

5. May help those with gout

There has been some research into the effects of cherry juice on gout. One study demonstrated that consuming cherries and cherry juice over a two-day period is associated with a lower risk of gout attacks while another study suggests that cherry juice needs to be consumed for at least four months to reduce acute attacks. Further research suggests that drinking cherry juice lowers the blood uric acid levels (which can trigger an attack of gout) in healthy volunteers. However, these results have not yet been replicated in a large-scale study involving participants with gout. Currently, more research needs to be carried out before we can say that cherry juice prevents or eases gout.

Are cherries safe for everyone?

Not everyone is able to enjoy cherries, some people may have an allergy to the fruit. This can be a primary allergy, whereby you are allergic to the fruit or secondary, when you are allergic to pollens from the same family of plants.

A secondary allergy occurs as a result of cross reactivity, for example, if you are allergic to birch tree pollen you may experience an allergy to fruit such as cherries as well as others including apples, plums and peaches.

Speak to your GP or registered dietician if you experience any concerning symptoms after eating cherries.

Read more from the NHS website about allergy symptoms.

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This article was reviewed on 26th July 2021 by Kerry Torrens.

Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a post graduate diploma in personalised nutrition & nutritional therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.

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