The $8 summertime staple that boosts immunity, calms inflammation and can help you lose weight

Summer conjures images of long days on the beach and lining up for the neighborhood ice cream truck. 

While the warm weather ushers in hamburgers and hot dogs on the barbeque, it also brings with it an abundance of colorful fruit, and late May through August is prime cherry season. 

Cherries are rich in nutrients like vitamin C, potassium, fiber and antioxidants. Though naturally sweet, they are nutrient-dense and relatively low in calories, making them a tasty, healthy and convenient snack. 

‘Cherries are, first and foremost, a whole-food fruit. This means they are completely unprocessed and vibrant additions to a health-supportive, whole-food diet,’ Anne Till, a registered dietitian with Anne Till Nutrition Group in Cary, North Carolina, told Daily Mail.

For the best tasting and most nutritious fruit, Till recommends choosing firm, glossy cherries with green stems and avoiding dull or wrinkled fruit.

Cherries offer a range of health benefits. Here’s an overview of their nutritional and metabolic qualities.

Cherry nutrition facts

One cup of cherries provides a compact mix of vitamins, minerals, and carbohydrates. 

The fruit’s nutritional profile is estimated to have 97 calories, 24 g of carbohydrates, 3.2 g of fiber to support digestion, up to 330 mg of potassium to support blood pressure and fluid balance and 10 mg of vitamin C for immune support.

The glycemic index advantage

Despite their sweetness, cherries have a low glycemic index, a ranking of foods on how quickly they raise blood sugar levels, and a low glycemic load, a measure of how much a food raises blood sugar. 

This means they raise blood sugar slowly, making them a smart choice for a naturally sweet snack that supports steadier post-meal blood sugar, Till said.

Steady blood sugar can help support a healthy weight or aid in weight loss.

It also helps reduce cravings and supports appetite control.  

Antioxidants, anthocyanins and heart health benefits

A cherry’s deep-red color signals powerful phytochemicals, especially anthocyanins, types of antioxidants that protect from environmental stressors. 

These antioxidants protect cells from free-radical damage and may help reduce inflammation linked to long-term health issues, supporting heart, joint, and overall health.

Additionally, cherries have been linked to improving heart health, and clinical research surrounding cherries points toward modest yet valuable cardiovascular perks, Till said.

A 2024 study found that consumption of cherries reduced blood pressure and stated that several clinical trials have demonstrated that the consumption of fruits containing anthocyanins can reduce blood pressure, which improves overall heart health.  

However, Till advised: ‘I never recommend hanging your hat on a single nutrient or fruit to prevent heart disease.’

‘You cannot eat one specific food and expect it to save you from poor dietary choices or an overall inactive lifestyle. Cherries should be viewed as a valuable non-pharmacological tool that works in tandem with a comprehensive, health-focused lifestyle.’

Improving sleep quality

Cherries, especially tart cherries, may improve sleep. 

They contain melatonin, the body’s natural sleep hormone, which helps regulate the sleep-wake cycle and may support mood, focus, and energy. 

The fruit also contains trace amounts of tryptophan, which has been linked to improved sleep time and quality.

A 2012 European Journal of Sleep Medicine study followed 20 participants who were asked to drink tart cherry juice twice daily for a week.

Participants drinking the juice ended up napping less and sleeping longer at night than those who received a different drink.

And a 2019 study found drinking 30mL (1oz) of tart cherry juice twice per day increased sleep time by an hour in older adults with insomnia.

Cherries can be an excellent supportive aid, and they work best when paired with excellent sleep hygiene, a consistent bedtime routine, and regular physical activity, Till added. 

Exercise and post-workout muscle recovery

Studies suggest tart cherries may reduce muscle soreness, speed recovery, and ease joint inflammation, making them appealing to athletes and active people. 

Till said the evidence for exercise recovery is among cherries’ strongest health claims. 

Data has shown that runners and athletes who consume tart cherry juice can reduce post-exercise inflammation and muscle pain. 

The cherries’ natural carbohydrates also help refill muscle glycogen stores – your muscles’ energy source – quickly after intense exercise.

Evidence shows drinking cherry juice either before or after exercising yields the same benefits, and pairing it with a protein after working out maximizes its effects.  

Be cherry aware

Cherries are generally healthy, but there are a few safety and digestive concerns to keep in mind.

Cherry pits pose a choking risk, especially for young children and older adults. 

They also contain cyanogenic compounds, but an intact pit usually passes safely through the digestive tract. 

Crushed, bitten, or chewed pits can release toxic hydrogen cyanide, so pits should always be removed before serving cherries to children or other vulnerable people, Till told Daily Mail.

Also, people prone to kidney stones may want to limit cherries because they are relatively high in oxalates and eating too many cherries can also cause bloating, gas, or diarrhea in people sensitive to fructose, said Jennifer Beery, a registered dietitian at Orlando Health Center for Health Improvement. 

Also, she cautioned that those taking blood thinners should check with a doctor, as cherries may interact with these medications. 

‘It’s best to ask a physician about the safety of cherries, cherry juice, or supplements,’ added Beery.

How to incorporate cherries into a diet

Enjoy pitted cherries, typically sold for about $8 per pound, as a snack or with low-fat Greek yogurt or oatmeal for a high-fiber, higher-protein breakfast or dessert. 

Cherries are also good blended into smoothies, or with a splash of tart cherry juice in sparkling water.

Beery also recommends buying them in season – typically summer in the US – for the best price, though frozen cherries are available year-round.