Cherry season: Discover their high nutritional value and how much you should eat daily

Besides 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 significant contributions to antioxidant protection, inflammation regulation, and cardiometabolic health support.

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

A typical serving of cherries is about 85 grams (12 large 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 content and high antioxidant levels.

Key Nutrients in Cherries:

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

• Potassium, which helps regulate blood pressure and supports heart function.

• Anthocyanins, flavonoids with strong antioxidant and anti-inflammatory effects.

  
  

What gives cherries their red color?

The red color of cherries is due to the anthocyanin cyanidin-3-O-glucoside—a natural flavonoid pigment that accumulates in the skin of the fruit as it ripens.

Its intensity increases as the cherry matures, and its hue is influenced by pH, temperature, and natural light. Beyond its aesthetic role, cyanidin has strong antioxidant and anti-inflammatory effects, enhancing the nutritional value of the fruit.

Therefore, cherry consumption is associated with:

• Reduced inflammation and oxidative stress

• Improved sleep quality due to natural melatonin content

• Relief from muscle soreness after intense exercise

  
  

The Health Benefits of Cherries:

Studies show that cherry consumption may positively impact several medical conditions, such as:

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

• Cardiovascular health: Regular cherry consumption may help lower blood pressure and improve lipid profiles.

• Post-exercise recovery: Consuming cherries before and after exercise may reduce muscle soreness and strength loss.

  
  

Moreover, according to 2024 reviews and clinical studies, cherries also offer:

1. Anti-inflammatory and antioxidant effects

Studies in healthy adults and individuals 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-alpha)

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

• They help regulate diabetes and weight

  
  

Anthocyanins and phenolic acids in cherries appear to:

• Increase insulin sensitivity

• Regulate glucose levels

• Improve adipose (fat) tissue function

• Reduce glycemic response after consuming cherries or their extracts

• Neuroprotective and psychological effects

  
  

Cherry melatonin and flavonoids may:

• Improve sleep quality and reduce insomnia

• Enhance memory and neurogenesis in older adults

• Decrease anxiety symptoms

• Supports cardiovascular health

  
  

Regular cherry consumption is associated with:

• Reduced bad cholesterol (LDL)

• Increased good cholesterol (HDL)

• Improved vascular function and blood pressure, as anthocyanins have vasodilating and antithrombotic effects

  
  

Cherries: risks and contraindications

Although cherries are generally safe to eat, there are a few precautions:

• Allergies: People allergic to birch pollen may experience cross-reactions with cherries

• Digestive issues: Overconsumption may lead to bloating or diarrhea due to their high sorbitol content

  
  

How to include cherries in your diet

You can enjoy cherries in many delicious and healthy ways:

• As a snack: eat them fresh

• In healthy ice cream

• In smoothies: combine with yogurt, cocoa, and other fruits

• In healthy puddings with cherry toppings

  
  

Including cherries in your diet can offer significant health benefits, especially due to their antioxidant and anti-inflammatory properties.

“KORÇA BOOM”