![\"Cherries,Are,Small,,Round,,And,Typically,Red,Or,Black,Stone\"](\"https:\/\/i0.wp.com\/alternativemedicine.com\/wp-content\/uploads\/2020\/12\/cherries.jpg?resize=678%2C381&ssl=1\"\/ "\\"Cherries,Are,Small,,Round,,And,Typically,Red,Or,Black,Stone\\"")
![\"Cherries,Are,Small,,Round,,And,Typically,Red,Or,Black,Stone\"](\"https:\/\/i0.wp.com\/alternativemedicine.com\/wp-content\/uploads\/2020\/12\/cherries.jpg?resize=678%2C381&ssl=1\" "\\"Cherries,Are,Small,,Round,,And,Typically,Red,Or,Black,Stone\\"\/")
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Cherries provide a wide range of health benefits, including reduced inflammation, higher-quality sleep, and improved heart health\u2013although, eating them in excess could cause digestive discomfort or raise blood sugar if you\u2019re sensitive.<\/span><\/p>\n In this article, we\u2019ll explore the top cherry benefits and side effects, so you can decide how to incorporate this sweet (or tart) superfruit into your diet.<\/span><\/p>\n Cherries don\u2019t just taste good; they\u2019re linked to a variety of perks for your health. Here\u2019s what the research says.<\/span><\/p>\n These fruits are incredibly nutrient-dense. Just one cup of sweet cherries contains:<\/span><\/p>\n And you get all of this in under 100 calories.<\/span><\/p>\n They\u2019re nutritious, but are cherries good for inflammation? Research says yes, thanks to their rich antioxidant content.<\/span><\/p>\n The deep red color of dark sweet cherries comes from its anthocyanins\u2013antioxidants with anti-inflammatory effects that some studies have deemed comparable to over-the-counter pain relievers like ibuprofen.<\/span><\/p>\n Thanks to these antioxidants and other polyphenols, regularly eating cherries helps reduce oxidative stress and inflammation linked to conditions like arthritis and heart disease.<\/span><\/p>\n Gout is a type of inflammatory arthritis caused by excess uric acid in the blood, leading to sudden, painful joint flare-ups. Some studies indicate that drinking tart cherry juice can help.\u00a0<\/span><\/p>\n In a 2019 trial, adults at risk for gout who drank 8 ounces of tart cherry juice daily for four weeks experienced reductions in both inflammation and uric acid levels compared to a placebo. These benefits are likely due to the fruit\u2019s anti-inflammatory and antioxidant compounds.\u00a0<\/span><\/p>\n However, not all research agrees. A 2020 study found no change in uric acid levels after 28 days of cherry juice consumption.\u00a0<\/span><\/p>\n So, more research is needed\u2013but if you suffer from gout, tart cherry juice may be worth a try.<\/span><\/p>\n Along with their antioxidants\u2019 ability to combat heart disease by minimizing inflammation, some studies suggest that cherries\u2013particularly tart cherry juice\u2013can lower blood pressure.\u00a0<\/span><\/p>\n This effect is largely due to their phenolic acids and other polyphenols, which may:<\/span><\/p>\n However, evidence is mixed. Some studies have found no significant effect of cherry juice on blood pressure.<\/span><\/p>\n Still, as previously mentioned, these fruits are a good source of potassium, an essential mineral for maintaining healthy blood pressure and heart rhythm. So eating more cherries certainly couldn\u2019t hurt.<\/span><\/p>\n If you have a sweet tooth, cherries are a satisfying and smart choice. With a glycemic index of just 22 (low levels are 55 or lower), they\u2019re unlikely to spike your blood sugar.<\/span><\/p>\n Each cup also offers about 3 grams of fiber, which slows digestion and helps stabilize your energy levels.\u00a0<\/span><\/p>\n Over time, the combination of low-glycemic impact and fiber could help reduce your risk of type 2 diabetes.<\/span><\/p>\n Tart cherries (especially Montmorency) might help you sleep better at night, as they naturally contain:<\/span><\/p>\n The anthocyanins in cherries also support <\/span>restful sleep<\/span><\/a> by increasing the availability of tryptophan and slowing the breakdown of melatonin, helping extend their sleep-promoting effects.<\/span><\/p>\n A study involving older adults with insomnia found that drinking 1 cup (roughly 8 ounces) of tart cherry juice before bed extended their sleep time by more than an hour.<\/span><\/p>\n Most research has focused on juice or concentrate, but raw tart cherries obviously contain the same beneficial compounds. So you could get similar sleep support by eating about 1\/2 cup or 7-10 cherries at bedtime.<\/span><\/p>\n Cherries are generally safe for most people. But if you\u2019re not used to eating whole, high-fiber foods, eating large amounts could cause digestive issues like:<\/span><\/p>\n And while they\u2019re a low-glycemic choice, cherries still contain natural sugars. So if you have diabetes, you may want to watch your portion sizes.<\/span><\/p>\n Furthermore, while rare, some people have experienced allergic reactions to cherries and should avoid them.\u00a0<\/span><\/p>\n Lastly, if you have kidney disease, it\u2019s also worth being careful. Cherries are high in potassium, which can build up in the blood if your kidneys aren\u2019t filtering properly. This can potentially lead to health problems like irregular heart rhythm.<\/span><\/p>\n Whether you\u2019re looking to reduce inflammation, sleep more soundly, or just snack smarter, cherries are a great way to support your health. They offer a potent mix of nutrients and antioxidants, and come with very few downsides.\u00a0<\/span><\/p>\n Sweet or tart, fresh or juiced, there\u2019s more than one way to enjoy the benefits of this vibrant little fruit. Consume regularly in moderation, and let this naturally powerful treat add extra flavor and function to your wellness regimen.<\/span><\/p>\n References:<\/span><\/p>\n Nutrients: Cherries, sweet, raw<\/span><\/a><\/p>\n Nutrients: Juice, tart cherry, from concentrate, shelf-stable<\/span><\/a><\/p>\n (PDF) Red Cherry Health Benefits<\/span><\/a><\/p>\n A Review of the Health Benefits of Cherries \u2013 PMC<\/span><\/a><\/p>\n Oxidative stress, aging, and diseases \u2013 PMC<\/span><\/a><\/p>\n An Insight into Anti-Inflammatory Activities and Inflammation Related Diseases of Anthocyanins: A Review of Both In Vivo and In Vitro Investigations<\/span><\/a><\/p>\n Chronic Inflammation \u2013 StatPearls \u2013 NCBI Bookshelf<\/span><\/a><\/p>\n A comprehensive review on anthocyanin-rich foods: Insights into extraction, medicinal potential, and sustainable applications<\/span><\/a><\/p>\n Phenolic Compounds from Cherries and Berries for Chronic Disease Management and Cardiovascular Risk Reduction<\/span><\/a><\/p>\n Effects of tart cherry and its metabolites on aging and inflammatory conditions: Efficacy and possible mechanisms \u2013 ScienceDirect<\/span><\/a><\/p>\n Effects of Tart Cherry Juice on Biomarkers of Inflammation and Oxidative Stress in Older Adults \u2013 PMC<\/span><\/a><\/p>\n Dark Sweet Cherry (Prunus avium) Supplementation Reduced Blood Pressure and Pro-Inflammatory Interferon Gamma (IFN\u03b3) in Obese Adults without Affecting Lipid Profile, Glucose Levels and Liver Enzymes<\/span><\/a><\/p>\n Effects of tart cherry juice consumption on cardio-metabolic risk factors: A systematic review and meta-analysis of randomized-controlled trials \u2013 ScienceDirect<\/span><\/a><\/p>\n Potassium Intake and Blood Pressure: A Dose\u2010Response Meta\u2010Analysis of Randomized Controlled Trials \u2013 PMC<\/span><\/a><\/p>\n Associations Between Dietary Patterns and Subclinical Cardiac Injury: An Observational Analysis From the DASH Trial<\/span><\/a><\/p>\n Prospective Association between Total and Specific Dietary Polyphenol Intakes and Cardiovascular Disease Risk in the Nutrinet-Sant\u00e9 French Cohort \u2013 PMC<\/span><\/a><\/p>\n Is there a role for cherries in the management of gout? \u2013 PMC<\/span><\/a><\/p>\n Lack of effect of tart cherry concentrate dose on serum urate in people with gout | Rheumatology | Oxford Academic<\/span><\/a><\/p>\n Novel insights in health-promoting properties of sweet cherries \u2013 PMC<\/span><\/a><\/p>\n Whole Fruits and Fruit Fiber Emerging Health Effects \u2013 PMC<\/span><\/a><\/p>\n Pilot Study of Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms \u2013 PMC<\/span><\/a><\/p>\n Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality \u2013 PubMed<\/span><\/a><\/p>\n Comparison of anthocyanin levels in the USDA tart cherry collection<\/span><\/a><\/p>\n Dietary sugar consumption and health: umbrella review | The BMJ<\/span><\/a><\/p>\nHealth benefits of eating cherries<\/span><\/h2>\n
Excellent source of nutrients and antioxidants<\/span><\/h3>\n
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Reduced inflammation<\/span><\/h3>\n
Relief from gout<\/span><\/h3>\n
Lower blood pressure and a healthier heart<\/span><\/h3>\n
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Stable blood sugar and lower risks of diabetes<\/span><\/h3>\n
Higher-quality sleep (especially with tart cherry juice)<\/span><\/h3>\n
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Possible side effects of eating cherries<\/span><\/h2>\n
Final thoughts<\/span><\/h2>\n
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