What Happens to Your Body When You Eat Cherries Regularly

Cherries are low in calories but packed with nutrients and antioxidants. They may help with sleep, inflammation, and even managing conditions like diabetes—plus, they are easy to add to your diet.

1. Inflammation May Decrease

Research found that tart cherry consumption significantly lowers levels of an inflammatory marker in the bloodstream called C-reactive protein (CRP). This protein, which is naturally produced by the liver, increases when the body experiences inflammation.

This could be key for reducing the risk of chronic health conditions like cancer or diabetes, which are linked to long-term inflammation.

2. You May Recover From Exercise More Easily

Research shows that drinking tart cherry juice after exercising reduces muscle pain and soreness and encourages recovery in athletes. Other research found that consuming a powdered tart cherry formula daily before running a half marathon resulted in running the race faster, with less muscle soreness after the event.

3. Sleep May Improve

Cherries are rich in melatonin, a natural compound that helps regulate the circadian rhythm (the body’s natural sleep-wake cycle). Drinking tart cherry juice before bed can increase melatonin levels, improving sleep quality and duration. However, additional research is needed.

4. Heart Health May Improve

One study suggests that drinking cherry juice is linked to having lower total cholesterol levels. Other research suggests that cherry juice can help reduce blood pressure and low-density lipoprotein (LDL, or “bad”) cholesterol levels.

Cherries’ antioxidants and fiber are key to maintaining normal cholesterol levels and other blood markers for heart health. As a low-sodium fruit, cherries’ potassium content helps promote healthy blood pressure and can lower the risk of developing heart disease.

5. Your Weight May Be More Manageable

Because cherries are low in calories and sugar, while also being high in fiber, they are an ideal snack for someone who is working toward weight loss. Cherries are low on the glycemic index because of their fiber and anthocyanin content, which can help regulate blood sugar levels, contributing to overall weight management.

6. Your Skin Health May Improve

One cup of sweet, raw cherries without the pits contains around 10.8 milligrams (mg) of vitamin C, 11% of the daily value (DV). Cherries are good for the skin as vitamin C helps the body:

• Produce collagen
• Protect against sun damage
• Reduce skin hyperpigmentation

7. You May Notice Relief From Joint Pain and Gout

Gout, a type of arthritis, occurs when uric acid builds up in the body and causes joint pain and inflammation. Initial research suggests that cherries can help reduce uric acid levels, potentially due to their antioxidant and anti-inflammatory compounds, can help reduce uric acid levels.

Another research review found that cherry consumption effectively reduced gout-related joint pain by 35% in as little as two days.

8. Your Blood Sugar Levels May Be More Stable

Consuming foods with a high-fiber and anthocyanin (antioxidant) content, like cherries, is linked to lower blood sugar in people with type 2 diabetes. Keep in mind that any food with a glycemic index can still lead to blood sugar level spikes, and that foods containing carbohydrates, like cherries, may still affect blood sugar, especially in people with diabetes.

9. It May Protect Brain Health

Some studies show that cherries can improve cognitive performance, as well as perception of fatigue and alertness. Older research also suggests that the antioxidants in tart cherries protect brain health and may improve memory and cognition in older adults.

How to Enjoy More Cherries in Your Diet

Many types of cherries fall under two main categories: sweet and sour (or tart). Ways to incorporate cherries into your diet include:

• Eat fresh cherries on their own or in a fruit salad.
• Drink cherry juice on its own or add a splash to sparkling water.
• Blend frozen cherries into smoothies.
• Add thawed out frozen cherries to oatmeal, granola, yogurt, or cereal.
• Incorporate cherries into sweet desserts, like cobbler or chia pudding.
• Use cherries as a topping for savory dishes like salads or salsa.

Cherries can be purchased fresh, canned, dried, frozen, or juiced. If you opt for fresh cherries, keep them refrigerated. Fresh, sweet cherries should be eaten within 10 days, and fresh tart cherries generally have a shorter consumption window of two to three days.

Can You Eat Too Many Cherries?

Some people experience gastrointestinal (GI) symptoms after consuming a large amount of cherries due to the fruit’s high fiber content. This can lead to stomach pain, gas, and bloating.

Although rare, it’s possible to develop a cherry allergy. Common symptoms include:

• Hives on the skin
• Itchiness on the face, mouth, tongue, or lips
• Swelling around the mouth and face

Seek medical attention immediately for symptoms of a severe and life-threatening allergic reaction (anaphylaxis), which include swelling of the throat and difficulty breathing.

A Word From Verywell

Cherries are an excellent snack to take on the go and offer many potential health benefits. They are also a delicious fruit to incorporate into a well-balanced diet.