Cherries: A superfood for supporting heart health, restful sleep and exercise recovery

By lauraharris // 2025-06-25

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Cherries originated in Eurasia and were spread by the Romans. Today, sweet and tart cherries are grown worldwide, with the U.S., Turkey and Iran as top producers.
Low in calories but high in fiber, cherries are a good source of vitamin C, potassium and antioxidants like anthocyanins and melatonin, supporting good overall health.
Cherries can help reduce inflammation, support heart health, improve sleep (thanks to melatonin), speed up exercise recovery and help regulate blood sugar.
Non-organic cherries often contain harmful pesticides (e.g., chlorpyrifos). Choosing organic or washing thoroughly reduces exposure to toxins.
Often used in pies, jams, smoothies, salads and sauces, cherries also shine in beverages like tart cherry juice, infused water and cocktails.

Cherries are more than just a sweet and tangy fruit – they are a powerhouse of nutrients, antioxidants and other health-boosting compounds. Cherries have been cherished for centuries for their flavor and outstanding medicinal properties.

Brief history of cherries

Cherries belong to the Prunus genus alongside other stone fruits like plums and peaches, and have a long and storied history. Native to Eurasia, particularly the region between the Black and Caspian Seas, cherries had been cultivated long before the Christian era and later spread across Europe by the Romans. By the 1600s, European settlers had introduced cherries to North America, where they thrived in temperate regions. Today, cherries are broadly categorized into two main types: sweet (Prunus avium), such as Bing and Rainier, which are commonly eaten fresh and tart, or sour (Prunus cerasus), like Montmorency and Morello, which are primarily used for cooking, baking and making juices. The United States (especially Michigan, Washington and Oregon), Turkey and Iran are among the world's leading cherry producers, with sweet cherries often shipped fresh to markets, while sour cherries are frequently canned or processed into pie fillings and sauces.

Nutritional profile and health benefits

Cherries are low in calories but packed with essential nutrients, antioxidants and other bioactive compounds. Here's a breakdown of their nutritional benefits per 100 gram (g) serving:

50 kilocalories (kcal)
2 g of fiber
10 percent of the Daily Value (DV) for vitamin C
5 percent of the DV for potassium
Potent antioxidants like anthocyanins, quercetin and melatonin

Cherries are not only delicious, but they are also packed with health benefits, from reducing inflammation to supporting heart health and improving sleep. Their essential nutrient and phytonutrient content makes them a powerful addition to a balanced diet.

Anti-inflammatory properties

Cherries contain compounds like anthocyanins that can reduce inflammation, potentially easing arthritis symptoms and speeding up muscle recovery after exercise.

Cardiovascular support

High in potassium and polyphenols, cherries can help regulate blood pressure and protect against oxidative stress, promoting overall cardiovascular health.

Natural sleep aid

Tart cherries are a natural source of melatonin, a hormone that helps regulate sleep-wake cycles, making them a great food for people struggling with insomnia or poor sleep quality. (Related: Sleep better tonight AND reduce inflammation with cherry juice.)

Exercise recovery

Cherry juice can reduce muscle soreness and inflammation after intense workouts, aiding faster recovery and improved performance.

Blood sugar regulation

With their high fiber content and low glycemic index, cherries can help stabilize blood sugar levels, making them a smart choice for managing diabetes or insulin resistance. Cherries are generally safe to eat and highly nutritious, but conventional farming practices may expose them to harmful chemicals, such as pesticide residues. Cherries frequently appear on the Environmental Working Group's (EWG) "Dirty Dozen" list due to pesticide contamination. Common pesticides found on non-organic cherries include chlorpyrifos (linked to neurological damage), bifenthrin (a potential endocrine disruptor) and carbaryl (a neurotoxin). Additionally, while less common, some studies have detected trace amounts of heavy metals like cadmium and lead in cherries grown in polluted soils. Opting for organic cherries is safer for your health, as organic farming avoids synthetic pesticides and offers produce with better nutrient profiles, with some studies suggesting higher antioxidant levels. Organic farming also supports more sustainable agricultural practices. If organic cherries are unavailable, thoroughly washing store-bought cherries with baking soda or vinegar can help reduce pesticide residues.

Culinary uses of cherries

Cherries are incredibly versatile and can be used to make sweet and savory dishes.

Popular cherry-based recipes

Cherry pie – A classic American dessert featuring sweet or tart cherries.
Cherry smoothies – Blended with yogurt, bananas and spinach for a nutrient-packed drink.
Cherry jam and preserves – A delicious spread for toast or pastries.
Cherry sauce for meats – Pairs well with duck, pork or chicken.
Dark chocolate-covered cherries – A decadent yet antioxidant-rich treat.
Cherry salad – Mixed with greens, goat cheese and walnuts.

Beverages

Cherry juice (especially tart cherry juice for sleep and recovery)
Cherry-infused water (a refreshing detox drink)
Cherry wine and cocktails (like the classic Cherry Bourbon Smash)

Cherries are a nutritional goldmine, offering a perfect balance of flavor and health benefits. From their ancient origins to modern superfood status, cherries are a delicious way to support heart health, reduce inflammation and improve sleep quality. This story is not medical advice and is not intended to treat or cure any disease. Always consult with a qualified naturopathic physician for personalized advice about your specific health situation or concern. Visit NaturalNews.com, a great article source where you can learn about superfoods and their health benefits. You can also try Brighteon.ai, an AI model created by Mike Adams, also known as the Health Ranger. This model is available as a free download to be run locally and is designed to help share and decentralize knowledge. By doing so, it aims to bypass censorship and empower people with knowledge. If you're looking for an uncensored video free speech website where you can openly discuss nutrition, natural medicine, ingredients and more, check out Brighteon.com and our two free speech social media sites, Brighteon.IO and Brighteon.social. Watch this video to learn how drinking cherry juice can help manage high blood pressure. This video is from the Natural News channel on Brighteon.com.

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