Just 1 cup (154 grams) of pitted, sweet cherries provides 10% of the DV for potassium, a mineral that is essential for keeping your heart healthy. Many studies show that diets rich in fruits are associated with a reduced risk of heart disease ( 12).Ĭherries are particularly beneficial in this regard, as they’re rich in nutrients and compounds that are known to promote heart health, including potassium and polyphenol antioxidants. Increasing your intake of nutrient-dense fruits like cherries is a tasty way to protect your heart. Performance and reduce exercise-induced muscle damage and soreness. It’s unclear how many fresh cherries you would need to eat to produce similar results.Įspecially tart cherry products like juice and powder, may improve athletic Though promising, these findings are related to concentrated cherry products, such as juice and powder.
Though most studies exploring the links between cherries and exercise involve trained athletes, tart cherry juice may benefit non-athletes as well.Ī study in 20 active women noted that those who drank 2 ounces (60 ml) of tart cherry juice twice daily for 8 days recovered quicker and had less muscle damage and soreness after completing repeated sprint exercises, compared to the placebo group ( 11). Tart cherry juice and concentrate have been found to accelerate muscle recovery, decrease exercise-induced muscle pain, and prevent strength loss in elite athletes, such as cyclists and marathon runners ( 6).Īdditionally, some evidence suggests that cherry products may enhance exercise performance.Ī study in 27 endurance runners demonstrated that those who consumed 480 mg of powdered tart cherries daily for 10 days before a half-marathon averaged 13% faster race times and experienced less muscle soreness than a placebo group ( 10). Tart cherries and their juice seem to be more effective than sweet varieties, though both may aid athletes. Research shows that the anti-inflammatory and antioxidant compounds in cherries may help relieve exercise-induced muscle pain, damage, and inflammation ( 6, 9).
These stone fruits also contain carotenoid pigments like beta-carotene and vitamin C, both of which have anti-inflammatory and antioxidant properties as well ( 6).Īntioxidants and anti-inflammatory compounds, which may reduce chronic disease
In fact, polyphenol-rich diets may protect against many chronic conditions, including heart disease, diabetes, mental decline, and certain cancers ( 8). In fact, one review found that eating cherries effectively reduced inflammation in 11 out of 16 studies and markers of oxidative stress in 8 out of 10 studies ( 6).Ĭherries are especially high in polyphenols, a large group of plant chemicals that help fight cellular damage, reduce inflammation, and promote overall health ( 6, 7). This high antioxidant content may help combat oxidative stress, a condition that is linked to multiple chronic diseases and premature aging ( 5). Though the amount and type can vary depending on the variety, all cherries are packed with antioxidants and anti-inflammatory compounds. The high concentration of plant compounds in cherries may be responsible for this fruit’s many health benefits. Source of vitamin C, potassium, fiber, and other nutrients that your body needs Plus, they provide B vitamins, manganese, copper, magnesium, and vitamin K.
#CHERRY BENEFITS AND SIDE EFFECTS SKIN#
Vitamin C is essential for maintaining your immune system and skin health while potassium is needed for muscle contraction, nerve function, blood pressure regulation, and many other critical bodily processes ( 2, 3).Ĭherries are also a good source of fiber, which helps keep your digestive system healthy by fueling beneficial gut bacteria and promoting bowel regularity ( 4). These nutrients, particularly fiber, vitamin C, and potassium, benefit health in many ways. One cup (154 grams) of sweet, raw, pitted cherries provides ( 1): Their colors can vary from yellow to deep blackish-red.Īll varieties are highly nutritious and packed with fiber, vitamins, and minerals. There are two major categories - tart and sweet cherries, or Prunus cerasus L. Cherries are small stone fruits that come in a variety of colors and flavors.
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