Cherry season, discover their high nutritional value and how much you should eat every day

In addition to their pleasant taste and high water content, cherries are a rich source of phytochemicals, vitamins, and minerals.

Studies highlight their role as a natural functional food, with an important contribution to antioxidant protection, inflammation regulation, and support for cardiometabolic health.

Their consumption has been associated with various health benefits, including improved sleep quality, relief from muscle pain, and prevention of chronic diseases.

A typical serving of cherries is equivalent to about 85 grams (12 large cherries or 24 small cherries), providing:

27 kcal

7 g carbohydrates

1 g fiber

0.4 g protein

0.2 g fat

According to dietary guidelines, it is recommended to consume 2-3 servings of fruit per day, with cherries being an excellent choice due to their low calorie value and high antioxidant content.

Cherries are rich in:

 

Vitamin C which strengthens the immune system and acts as an antioxidant.

Potassium which contributes to the regulation of blood pressure and heart function.

Anthocyanins: Flavonoids, with strong antioxidant and anti-inflammatory effects.

What causes cherries to turn red?

 

The red color of cherries is due to the anthocyanin cyanidin-3-O-glucoside. It is a natural flavonoid pigment that accumulates in the skin of the fruit during ripening.

 

Its intensity increases as the cherry ripens, while its color is influenced by pH, temperature, and natural light. In addition to its aesthetic role, cyanidin has a strong antioxidant and anti-inflammatory effect, increasing the nutritional value of the fruit.

 

Therefore, cherry consumption has been associated with:

 

Reducing inflammation and oxidative stress

Improves sleep quality due to its natural melatonin content

Relief from muscle pain after intense exercise.

The beneficial effects of cherries on health

 

Studies have shown that consuming cherries may have beneficial effects on various pathological conditions, such as:

 

Osteoarthritis: Drinking tart cherry juice may reduce levels of C-reactive protein (CRP), a marker of inflammation, in people with osteoarthritis.

 

Improving cardiovascular health: Regular consumption of cherries can help lower blood pressure and improve lipid profiles.

 

Recovery after exercise: Consuming cherries before and after exercise can reduce muscle soreness and loss of strength.

 

Furthermore, according to 2024 reviews and clinical studies, cherries have:

 

1. Anti-inflammatory and antioxidant effects

 

Studies in healthy adults and people with chronic diseases have shown that consuming 45–270 grams of cherries per day for 2–4 weeks can significantly reduce the following markers of inflammation and oxidative stress:

 

CRP (C-reactive protein)

Interleukin-6 (IL-6)

TNF-α (tumor necrosis factor)

Oxidative stress markers (e.g. MDA, ORAC)

2. They help regulate diabetes and weight.

Anthocyanins and phenolic acids in cherries appear to: Increase insulin sensitivity

Regulate glucose levels Improve adipose tissue function

They reduce the glycemic response after consuming cherries or their extracts.

3. Neuroprotective and psychological effects