Healthgrades for Professionals8 Science-Backed Benefits of Cherries

Cherries’ Bioactive Compounds Show Promise in Managing Inflammation and Chronic Diseases

Recent research highlights the potential health benefits of cherries, attributing their effects to high concentrations of bioactive compounds such as polyphenols, anthocyanins, and melatonin. Both tart and sweet cherries demonstrate promising results in various aspects of health, from reducing inflammation to improving sleep quality and exercise recovery.

Key Points:

• Cherries are rich in nutrients, including antioxidants, amino acids, and hormones like serotonin and melatonin
• Tart cherries have higher total concentrations of phenolic compounds, while sweet cherries may be higher in anthocyanins
• One cup (140g) of tart cherries provides 57.4 kcal, 13g carbohydrates, and 4.76mg of vitamin C (8% DV)
• Chronic inflammation may contribute to various diseases; cherries’ polyphenols and vitamin C exhibit anti-inflammatory properties
• A 12-week trial showed tart cherry juice significantly lowered DNA damage, inflammation, and oxidative stress in older adults
• Multiple studies suggest tart cherries may enhance exercise recovery and improve endurance performance
• Cherry consumption may improve sleep duration and efficiency, particularly in older adults with insomnia
• A study on knee osteoarthritis patients found tart cherry juice improved symptoms, mobility, and quality of life
• Tart cherry juice consumption was associated with reduced systolic blood pressure and LDL cholesterol in older adults
• Some evidence suggests cherries may help manage gout by lowering uric acid levels and reducing inflammation
• Cherries’ anti-inflammatory compounds and nutrients may potentially reduce the risk of type 2 diabetes
• Recommended serving size is about 1 cup for adults and 1/4 cup for children
• Caution is advised for individuals with salicylate sensitivity and when consuming products with added sugars

A study suggests that the administration of tart cherry juice for eight days reduced symptoms of exercise-induced muscle pain among runners participating in a vigorous endurance event. (J Int Soc Sports Nutr)

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