Health benefits of cherries
Cherries are a popular fruit known for their potential health benefits, particularly in the realms of pain relief, sleep enhancement, and cardiovascular support. They contain high levels of antioxidants, specifically anthocyanins and polyphenols, which are believed to help reduce inflammation and oxidative stress in the body. Tart cherries, in particular, are often highlighted for their medicinal properties, including potential benefits for conditions like gout and arthritis, though the evidence is still emerging and requires further research.
Studies suggest that cherry juice may aid in muscle recovery after exercise, reducing soreness and strength loss, making it of interest to athletes. Additionally, cherries are thought to support better sleep due to their melatonin content, which may help regulate sleep cycles. Furthermore, the fruit’s potassium and fiber content may contribute to overall cardiovascular health by helping to lower blood pressure and cholesterol levels. While cherries are generally safe for consumption, specific dosage recommendations exist for different health purposes, and the safety for certain populations, such as pregnant women and young children, has not been fully established. Overall, cherries offer a delightful combination of flavor and health potential that appeals to many.
Subject Terms
Health benefits of cherries
DEFINITION: A type of food consumed for specific health benefits.
PRINCIPAL PROPOSED USES: None
OTHER PROPOSED USES: Antioxidant, gout, pain relief, sports and fitness, improved sleep, cardiovascular health
Overview
Cherries and cherry juice have a long history of use in food and cooking worldwide. Cherries are mentioned in the literature of the ancient Chinese, Greeks, and South Asians.
Cherries have been used medicinally for a variety of pain-related conditions, including arthritis, gout, back pain, and tendon injuries. They can also promote restful sleep, reduce muscle soreness, and promote cardiovascular health. It is often said that tart cherries have more medicinal value than sweet cherries.
Uses and Applications
Tart cherries contain relatively high levels of anthocyanins, which are also found in bilberry, cranberry, and other foods. Anthocyanins are antioxidants, and most health claims for cherries are based on this fact. Cherries are also high in polyphenols like flavonoids, which help reduce inflammation. A 2018 study confirmed these findings and the benefits of the high levels of vitamins A, C, and E in cherries, which also increase their antioxidant effects.
Cherries may also have benefits as a sports supplement. In one study, fourteen male athletes were given either tart cherry juice (twelve ounces) or a placebo twice daily before performing intensive arm exercises. The results of this trial indicated that using cherry juice reduced pain and strength loss caused by excessive exercise. Based on this, it has been suggested that cherry juice might be helpful for athletes in training by enhancing recovery from heavy exercise because of its antioxidant actions. However, this was a very small study, and more research would be necessary to actually document benefit. One 2016 study appeared to confirm these results, but more research is needed. Other antioxidants have failed to prove helpful for this purpose.
Cherries are also claimed to be helpful for gout, based primarily on a single study performed in the 1950s. However, this study was far too poorly designed to prove anything because it did not utilize a placebo group. A much later study found evidence that cherry consumption might lower urate levels in the blood. Because high urate levels are associated with gout, this finding provides some suggestive evidence that cherries might be helpful. However, this study was small, preliminary, and somewhat poorly designed. Furthermore, it does not directly show benefits: many substances reduce urate levels but do not help gout, and many cases of gout are not associated with elevated urate.
One animal study hinted that the anthocyanins in tart cherries may have general pain-relieving and anti-inflammatory properties, and this may help relieve pain related to arthritis. Finally, the high levels of melatonin, serotonin, and tryptophan in cherries may aid in sleep, and cherries are also being studied for their overall role in heart health and blood sugar regulation. These melatonin levels may also help regulate sleep and wake cycles, improving the quality and duration of sleep. One 2012 study showed significant increases in the number of hours slept in study participants who drank cherry juice versus those who took a placebo. Finally, cherries' potassium, fiber, and polyphenols may benefit cardiovascular health by lowering blood pressure and bad cholesterol levels.
Dosage
For use in reducing pain after intensive exercise, a dose of 12 ounces of cherry juice twice daily was tested in a small study. A typical dosage recommendation for gout is one-half pound of whole cherries daily.
Safety Issues
As a widely consumed food, cherries are presumed to be highly safe. However, the maximum safe doses for pregnant or nursing women, young children, and people with severe liver or kidney disease have not been determined.
Bibliography
"Are Cherries Good for You?" Cleveland Clinic Health Essentials, 27 Mar. 2023, health.clevelandclinic.org/benefits-of-cherries. Accessed 10 Sept. 2024.
Connolly, D. A., et al. "Efficacy of a Tart Cherry Juice Blend in Preventing the Symptoms of Muscle Damage." British Journal of Sports Medicine, vol. 40, 2006, pp. 679-683.
Ferretti, G., et al. "Cherry Antioxidants: From Farm to Table." Molecules, vol. 15, 2010, pp. 6993-7005.
Howatson, Glyn, et al. "Effect of Tart Cherry Juice (Prunus Cerasus) on Melatonin Levels and Enhanced Sleep Quality." European Journal of Nutrition, vol. 51, no. 8, 2012, pp. 909-16. Springer Link, doi:10.1007/s00394-011-0263-7. Accessed 10 Sept. 2024.
Jacob, R. A., et al. "Consumption of Cherries Lowers Plasma Urate in Healthy Women." Journal of Nutrition, vol. 133, 2003, pp. 1826-1829.
Kelley, Darshan S., et al. "A Review of the Health Benefits of Cherries." Nutrients, vol. 10, no. 3, 2018, doi.org/10.3390/nu10030368.