Do you know why we often use this idiom- Cherry on the top? It says adding something good and best to something makes it look perfect. Yes, cherry is indeed good. Though cherry looks tiny, it comes with unlimited nutritional value which will benefit the consumer in many ways. Their low profile of fat and calories makes them a go-to food for all. Cherries are available in many colors and tastes. Would you like to know the benefits of cherries too? Keep reading!

In the United States, Michigan cultivates sour cherry fruits while Washington, Michigan, Oregon, and California grow 90% of sweet cherries. They are usually available in the Summer season. It is rich in nutrients such as vitamin C, potassium, and fiber. 

Nutritional Profile of Cherry

154 g of cherries contains:

Calories 97 gm
Protein  2 grams 
Carbs  25 grams 
Fibre  3 grams 
Vitamin C 18% 
Potassium  10%
Copper  5%
Manganese  5 % 


11 Unbelievable Benefits of Cherries 

Explore the benefits of cherries: they help with weight management, reduce inflammation, aid exercise recovery, improve digestion, and boost brain function. These nutrient-packed fruits are a tasty and natural way to enhance your health.

1. Helps in Weight Management 


Cherries are the perfect snack for those who are on a weight loss journey. Since they contain low calories, they will help you keep your weight in control. Plus, if you have a sweet tooth and tend to have cravings often, a handful of cherries is the best alternative for sugary desserts. 

2. Anti Inflammatory

Red cherries get their dark red pigment from anthocyanins and are rich in Polyphenols. These antioxidant properties help fight against inflammation and free radicals which may damage the cells and cause diabetes, cancer, and heart disease. Adding polyphenols to your diet benefits you by preventing many risky diseases such as mental decline, and certain types of cancer. Besides, these stone fruits have other sources like beta-carotene and vitamin C—both of which are known for anti-inflammatory and antioxidant properties. 

3. For a Good Sleep


Tart cherries are a natural medicine to fight insomnia as they are packed with Phytochemicals like melatonin, a substance that will improve your sleep cycle. Consuming cherry juice often will increase your melatonin production and relieve you from sleeping trouble and insomnia. However, tart cherries will provide good sleep while increasing the sleep duration. 

4. Exercise Recovery 


People who work out regularly should consider adding tart cherries to their diet. Cherries’ antioxidants and anti-inflammatory properties relieve muscle pain, damage, and muscle soreness. The rich vitamins and other nutrients in tart cherry juice are believed to increase stamina during and after intense workouts.

5. Enhances Digestion 


The fiber content in cherries helps soothe your digestive process. Consuming cherries will reduce constipation and improve your bowel movement. 

6. Improves Brain function 


The anthocyanins in cherries are linked to the brain development and memory. The rich antioxidant properties of cherries aid in protecting your brain from oxidative stress and age-related neurodegenerative diseases like Alzheimer’s. 

7. May Help with Cancer Prevention 

Eating cherries will protect you from cancer. The antioxidants and phytochemicals in the cherries reduce oxidation and inflammation which may feed the cancer cells. Cherries have the potential nutrients that can even fight cancer tumors. 

8. Manage Cholesterol

Sweet cherries and tart cherries lower cholesterol levels, especially the very low-density lipoprotein(VLDL) which is linked to plaque buildup in the arteries. 

9. Manage Blood pressure 


Since cherries have a low Glycemic index GI they are good for health. The fiber present in its skin stabilizes and slows down the rise of blood sugar. It is a sigh of relief for people with diabetes. Diabetes can consume cherry juice, but not the canned ones. 

10. Good for Heart

This tiny cherry is enriched with vitamins, potassium, fiber, and other protective plant compounds that promote heart health. One cup of cherries contains 10% of potassium, a source that protects your heart. Consuming high potassium and low sodium foods mediumly helps reduce blood pressure and heart diseases. Besides it helps maintain the heartbeat levels and removes excess sodium content from the body. 

11. Prevent and Help Arthritis Pain


Cherries can work like magic for arthritis, the strong anti-inflammatory sources aid the symptoms of arthritis and gout, a type of health issue when the build-up of uric acid causes swelling, inflammation, and pain in joints. Cherries help decrease the inflammatory protein and reduce the pain. Additionally, it lessens the production of uric acid, which could be beneficial for gout. 

These are Some of the effective benefits of cherries that everyone must know.

Types of Cherries

Sweet Cherries

  • Sweet cherries are enjoyed fresh due to their juicy and delicious flavor.
  • They are typically a deep red to almost black color and have a heart-shaped pit in the center.
  • Some popular varieties of sweet cherries include Bing, Rainier, Lambert, Chelan, and Black Tartarian.
  • Sweet cherries are typically available in stores from May to August.

Tart Cherries

  • Tart cherries, also known as sour cherries, are too tart to eat fresh for most people.
  • They are typically a bright red color and have a round pit.
  • Some popular varieties of tart cherries include Montmorency, Morello, Balaton, and Nanking.
  • Tart cherries are typically fresh for a short season in the summer, but they are more widely available dried, frozen, canned, or juiced.
  • Because of their tart flavor, they are perfect for use in pies, jams, jellies, and other baked goods.

How to Prepare Cherries

Cherries are a delightful summer treat, enjoyed for their vibrant color, sweet or tart flavor, and versatility in the kitchen. But before you dive into a bowl of these juicy gems, here’s a guide on how to prepare them for various uses:

1. Selecting the Perfect Cherries

  • Freshness is key: Look for cherries with plump, firm flesh and bright, shiny skin. Avoid cherries with wrinkles, bruises, or soft spots.
  • Choose by color: Sweet cherries tend to be a deep red to almost black, while tart cherries are typically bright red.
  • Stems optional: While some recipes may call for stemmed cherries, they are perfectly fine to eat with or without the stem. Stems can be easily removed by hand or with a cherry pitter.

2. Washing Cherries

  • Give them a gentle rinse: Briefly rinse cherries under cool running water in a colander. Avoid soaking them, as this can make them lose their flavor and texture.
  • Dry thoroughly: Pat the cherries dry with a clean paper towel to remove excess moisture. Wet cherries can be slippery and difficult to pit or use in recipes.

3. Pitting Cherries

There are several ways to pit cherries, depending on your preference and the quantity you’re dealing with:

  • By hand: This works well for small batches. Use your thumb to gently push the pit out the stem end of the cherry.
  • Cherry pitter: This handy tool makes quick work of pitting cherries. Place a cherry in the pitter and squeeze the handles to remove the pit.
  • Paperclip method: If you don’t have a pitter, a paperclip can be a makeshift solution. Straighten out one end of the paperclip and gently push it through the stem end of the cherry, pushing out the pit. Be careful not to pierce all the way through the cherry.

Tip: Save the pits! They can be used to add a subtle almond flavor to jams, jellies, or even smoked for grilling.

4. Preparing Cherries for Different Uses

  • Fresh eating: Enjoy them as a healthy snack on their own or add them to salads, yogurt parfaits, or fruit salads.
  • Baking: Use pitted cherries in pies, tarts, muffins, crumbles, or crisps. Coating them in a little bit of flour before adding them to the batter will help prevent them from bleeding excessively.
  • Preserving: Cherries can be frozen, canned, or dried for year-round enjoyment.
  • Freezing: Pitted cherries can be frozen whole or halved on a baking sheet for a few hours, then transferred to airtight containers for longer storage.
  • Canning: Follow a tested canning recipe to preserve cherries in syrup or juice. This is a great way to enjoy the flavor of cherries throughout the year.
  • Drying: Dried cherries are a concentrated source of flavor and sweetness. You can use a dehydrator or your oven’s lowest setting to dry pitted cherries.

With a little preparation, these beautiful fruits can be enjoyed fresh, baked into delicious treats, or preserved for later. So go ahead, grab a bag of cherries, and get creative in the kitchen!

Ways to Add Cherry to Your Diet


Cherries are available in different varieties such as cherry powder, cherry sauce, dried cherry, and cherry juice. Below are some of the ways you can add a cherry to your diet. 

  • For a delicious snack add dried cherries, chocolate chips, coconut flakes, and salted almonds and mix them to enjoy an instant healthy snack. 
  • You can add them to your usual chia pudding along with yogurt and oatmeal. 
  • You can add the dried cherry to make a healthy breakfast cereal
  • If you love baked goods, add a handful of dried cherries to cakes or cookies as a natural sweetener 
  • Top your desserts with fresh or dries cherries to make them more tasty and healthy. 

Are Cherries Allergic?

Unlike other fruits, cherries can cause allergies for certain individuals. The symptoms can range from mild itching and swelling in the throat to severe breathing difficulties, hives, and anaphylaxis. The allergy can be primary or secondary, leading to Oral Allergy Syndrome, Pollen-Fruit Syndrome, Berry Allergy, and so on.

Though cherry is a nutrient-packed fruit, always consume the right portion. If you have any allergies or health complaints consult with a physician before taking one.