From fresh off the tree to baked in a pie, cherries are a staple summer food. But now that you can buy this sweet stone fruit frozen, dried and juiced, there are numerous ways to enjoy them year-round. And that’s a great thing, because cherries are packed with anti-inflammatory compounds that benefit your brain and body. “Cherries are full of antioxidants, vitamin C, potassium and fiber, which are all great for our health,” says Blair Persyn, M.S., RDN, a registered dietitian and owner of Bites with Blair, LLC. 

Here’s a look at how these jewel-hued fruits fight disease and help you feel well day-to-day, plus tasty ways to add them to your plate. 

Health Benefits of Cherries

May Reduce Inflammation

Research shows that cherries contain plant compounds that help lower inflammation in the body. “The health benefits of cherries are primarily attributed to their high levels of polyphenols and antioxidants,” says Persyn. “Since many chronic illnesses are associated with ongoing low-grade inflammation, antioxidants play a crucial role in reducing both inflammation and oxidative stress in the body,” she explains.

May Improve Heart Health

Regularly eating cherries may help improve measures of heart health, including blood pressure and blood sugar levels, to reduce your risk of heart disease, says Persyn. Cherries get their vibrant red color from heart-protective polyphenols called anthocyanins. And, when it comes to heart health, the darker the better. For instance, one study found that consuming roughly ¾ cup of dark cherry juice twice daily for 30 days reduced blood pressure in people with obesity. That said, 1½ cups of juice is more than the 1-cup daily maximum that most health experts recommend. So, choose darker cherries, but go easy on the juice.

May Support Exercise Performance and Recovery

If you’re in training, you may be looking for something to give you energy as you tackle long runs or rides. Tart cherry juice can be an exercise performance booster. “Tart cherry juice has been linked to improved endurance, less muscle soreness and decreased inflammation,” says Persyn. One meta-analysis of 10 studies found that consuming tart cherry concentrate daily before exercise for one week improved endurance. Researchers credit compounds in tart cherries that help improve blood flow, neutralize free radicals and reduce inflammation.

May Improve Sleep

Tart cherries, in particular, make a great bedtime snack. In fact, they’re our No. 1 food for better sleep! One study found that consuming about ⅔ cup of tart cherries twice a day was associated with improvements in total sleep time and measures of sleep efficiency, including for people with insomnia. That may be because tart cherries contain the sleep-promoting hormone melatonin plus tryptophan, an amino acid the body uses to make melatonin. However, researchers suspect there are additional, yet undiscovered, factors behind tart cherries’ sleep benefits.  

Nutrition Information for Cherries

Cherries provide a good source of fiber and vitamin C and are rich in antioxidants, which play a role in disease prevention. Plus, they have zero saturated fat. 

Are Cherries Safe for Everyone to Eat?

It’s possible to have a food allergy to anything, including cherries. So, if you are allergic to the fruit, you should avoid eating it. In addition, some people who have pollen allergies also have a condition called oral allergy syndrome, which is a cross-reaction to allergens in pollen and certain raw fruits and veggies. If you have an allergy to birch pollen, you may also react to cherries with symptoms like an itchy mouth, scratchy throat and lip, tongue and throat swelling. 

Finally, raw cherries have pits, which can also be a risk. (And although frozen cherries have the pits removed, you may find one that accidentally still has the pit.) “Make sure to remove cherry pits before consuming and avoid giving whole cherries to young children or babies due to their choking risk,” says Persyn. 

5 Ways to Enjoy Cherries

Looking to eat more cherries? You’re in luck. “There are so many ways to incorporate cherries into a healthy diet,” says Persyn. “Toss them into smoothies, oatmeal, fruit salads, chia pudding or yogurt, or try my personal favorite: eating frozen dark sweet cherries straight from the bag.”

Cherries make an excellent addition to:

The Bottom Line

Cherries aren’t just juicy and delicious. They’re packed with nutrients that may reduce inflammation, promote heart health, boost exercise endurance and help you sleep better. Of course, a handful of cherries is a juicy, healthy snack or dessert. But these little gems are surprisingly versatile! Add them to baked goods, smoothies, salads and grilled and roasted meats. You can even blend them into ice cream. And if you can’t find them in season, no worries! Frozen and dried cherries are equally delicious and nutritious!