I love cherries. Dried, fresh, frozen, sweet or tart—bring them on! I toss them in smoothies, sprinkle them over salads, and sometimes sneak them into main dishes. Honestly, they’re one of my favorite snacks. They’re naturally sweet, super satisfying, and loaded with antioxidants and nutrients that actually support fat burning. Yep, cherries aren’t just delicious—they’re seriously good for you.
What makes cherries so amazing? They’re full of unique plant compounds that can help protect against some pretty major health issues—think cancer, diabetes, heart disease, Alzheimer’s, and other inflammatory conditions. They’ve also been shown to help reduce muscle soreness and improve sleep. And that’s just the beginning.
Cherries are antioxidant powerhouses. These antioxidants help fight off free radicals—those nasty little molecules that damage cells and are linked to diseases like cancer, heart disease, and dementia. On top of that, cherries are packed with nutrients like quercetin, hydroxycinnamates, potassium, carotenoids, and melatonin (which helps you sleep). Even sweet cherries have a low glycemic index (just 22), so they won’t spike your blood sugar the way other sweet treats might.
Cherries vs. Inflammation
If you’re looking to fight inflammation naturally, cherries are one of the best foods out there. Their deep red color comes from compounds called anthocyanins, which are potent anti-inflammatories. Research from Johns Hopkins University actually found that anthocyanins in tart cherries worked just as well as over-the-counter anti-inflammatory meds like ibuprofen and Tylenol—without the harmful side effects. Pretty wild, right?
And if you’re someone who works out a lot, cherries can be your new post-workout best friend. One study had runners drink tart cherry juice before a long-distance race. The ones who drank the juice reported significantly less muscle pain afterward than those who didn’t. All thanks to those inflammation-fighting anthocyanins!
Cherries for Arthritis and Gout
Over 33 million Americans deal with osteoarthritis, and if you’re one of them, you know how painful it can be. In one study, participants with arthritis drank tart cherry juice for six weeks, and their joint pain and stiffness improved significantly.
Gout is another painful form of arthritis, usually attacking the big toe. It happens when uric acid builds up and forms crystals in the joints—ouch. In a study of over 600 people with gout, those who took cherry extract had a 35% lower risk of attacks. Even better, when they combined cherries with their medication, their risk dropped by a whopping 75%.
Anti-Cancer Power
Here’s something really cool: those same anthocyanins that help fight inflammation also have serious anti-cancer potential. In animal studies, tart cherries helped reduce the development of colon tumors. And in lab studies, cherry extracts slowed the growth of colon and breast cancer cells. More research is needed, of course, but these findings are super promising.
Sleep Like a Baby
Struggle with sleep? Cherries might help. They’re one of the only foods that naturally contain melatonin—the hormone that helps regulate your sleep cycle. Just two tablespoons of tart cherry juice concentrate can help promote deeper, more restorative sleep. In fact, one study showed people who drank tart cherry juice had higher levels of melatonin and reported better sleep overall.
Bonus: melatonin is also a powerful antioxidant that supports your immune system and even helps your body burn fat more efficiently. So better sleep and better health? Yes, please.
Heart Health & More
Tart cherries can also be a big win for your heart. Research from the University of Michigan found they activate something called PPARs (peroxisome proliferator-activated receptors)—these help regulate fat and sugar metabolism. Medications can do this too, but they often come with scary side effects. Cherries do it naturally, and deliciously.
While all cherries are good for you, tart cherries tend to pack an even bigger punch when it comes to antioxidants, melatonin, and those anti-inflammatory benefits.
So next time you’re looking for a snack, grab some cherries! Toss them in your oatmeal, blend them into a smoothie, or just eat them by the handful. One of my go-to combos? Frozen organic cherries, a handful of raw almonds, and a sprinkle of cinnamon. So simple, so good.
