Health Benefits of Cherries

A Natural Anti-Inflammatory Rich in Vitamins and Minerals

Oct 20, 2009

Cherries make for a juicy, low-fat snack. Rich in antioxidants that combat aging, the cherry is also a natural anti-inflammatory that may relieve joint and muscle pain.

In fresh, frozen or dried form, cherries offer many nutritional benefits. Not only are cherries low in fat and calories, but cherries contain no cholesterol and are rich in B vitamins, vitamin C, potassium and antioxidants. Cherries are also a good source of fiber.

Cherries are rich in antioxidants that protect the body from the damage caused by free radicals. The anthocyanins found in cherries may help reduce inflammation in joints and muscles and may also offer the same heart healthy benefits as red wine. The USDA suggests that eating cherries may reduce levels of uric acid in joints, which helps to prevent gout, and Bing cherries may help reduce inflammation from arthritis, heart disease and cancer.

According to Jonny Bowden, author of The 150 Healthiest Foods on Earth (Fair Winds Press, 2007), cherries contain quercetin and ellagic acid which are both anticancer compounds. Studies suggest quercetin is a natural anti-inflammatory, may boost immunity and energy, and may help to relieve symptoms of depression and anxiety.

Both sweet and sour cherries are a rich source of vitamin C, which helps boost immunity and lower the risk of stroke, and studies show vitamin C improves skin by reducing the appearance of wrinkles and dry skin and improves how skin looks overall. The vitamin C, anthocyanins, and proanthocyanidins in cherries work together to strengthen collagen, which helps strengthen joints. The melatonin found in cherries may promote better sleep in those who experience insomnia. Tart cherries have higher amounts of melatonin than sweet varieties.

Using Cherries

Cherries can be eaten just as a healthy snack, but both sweet and sour cherries can be used in cooking and baking. Dried cherries can also be used in baking. Fresh cherries can be used in fruit smoothies, in salads, and as a topping for yogurt, cereal or oatmeal.

While cherries offer many health benefits, the Environmental Working Group suggests buying organic cherries as conventional cherries are one of the foods found to be the most likely to be contaminated with pesticides. Also, when choosing cherry juice, consumers should be sure to read the label as some brands have excessive amounts of added sugar.

Bowden, J. (2008). Most Effective Natural Cures on Earth: The Surprising Unbiased Truth About What Treatments Work and Why. Beverly, MA: Fair Winds Press.

Wood, M. (2006). "Cherries Pack an Anti-Inflammatory Punch." Accessed October 19, 2009 from USDA.gov.

The copyright of the article Health Benefits of Cherries in Food Facts is owned by Jennifer Murray. Permission to republish Health Benefits of Cherries in print or online must be granted by the author in writing.