When you’re craving a healthy summer snack, cherries are a top pick that’s as delightful as it is nutritious. Did you know that Americans consume about 2.2 pounds of cherries each year, as reported by the Agricultural Marketing Resource Center?

But beyond their popularity, what makes cherries a healthy choice? We consulted registered dietitians to dive into the health benefits of cherries and why they’re a must-have in your diet.

In this discussion, we’ll uncover eight compelling health benefits of cherries, showcasing why these vibrant fruits should be a staple in your diet.

From mitigating chronic disease risks to aiding in weight management, cherries offer a plethora of advantages that elevate them to superfood status. Enjoy them fresh, frozen, or dried, and discover how cherries can deliciously enhance your health. Also, don’t miss out on trying some of our 13 Superfood Smoothie Recipes to kickstart your day.

Cherry Nutrition Facts (Per 1 cup serving, with pits):

  • Calories: 87
  • Fat: 0g (Saturated fat: 0g)
  • Sodium: 0mg
  • Carbohydrates: 22g (Fiber: 3g, Sugar: 18g)
  • Protein: 1.5g

Health Benefits of Cherries:

Rich in Antioxidants: Gianna Masi, CPT, RDN, emphasizes that cherries are loaded with antioxidants like anthocyanins and quercetin, which combat oxidative stress and may reduce chronic disease risks. Tart cherries are especially potent, packed with phenolic compounds.

Improves Sleep: Tart cherries are a natural source of melatonin, which helps regulate your sleep-wake cycle, enhancing sleep quality and duration, according to the Sleep Foundation.

Reduces Inflammation: Regular cherry consumption can lower inflammation markers and support joint health, potentially easing arthritis and gout symptoms.

Supports Muscle Recovery: A 2019 study noted that the antioxidants in tart cherries help reduce exercise-induced inflammation and muscle damage, aiding recovery, particularly in females.

Boosts Gut Health: Cherries can also play a role in enhancing gut health by reducing the risk of chronic inflammatory diseases and supporting the microbiome, making them beneficial for digestive health.

Enhances Immune Health: Rich in vitamin C, cherries help strengthen the immune system by promoting the production of white blood cells, essential for combating infections and diseases.

Improves Digestion: With 3 grams of fiber per cup, cherries help maintain a healthy digestive system, regulating bowel movements and supporting overall gut health.

Aids in Weight Loss: Low in calories and high in fiber and water, cherries are an excellent snack for those looking to lose weight without sacrificing taste.

    Cherries are not just a tasty addition to your diet; they’re a powerhouse of nutrition that can significantly boost your overall health. Whether incorporated into smoothies, salads, or enjoyed on their own, cherries are a versatile and beneficial fruit that deserves a spot in your regular diet.