Whether eaten straight from the stem, cherries, garnished in a cocktail, or baked into a sweet dessert, Cherries are a summer staple. These luscious seasonal fruits, on the other hand, can do a lot more than satisfy your sweet craving. According to trained dietitians, even the most seasoned cherry enthusiasts may be unaware of the surprise advantage of eating these luscious fruits.
"Cherries don't get enough credit for being such a nutrient-dense fruit," explains Trista Best, MPH, RD, LD, a registered dietitian at Balance One Supplements.
"One unexpected benefit of cherries is their ability to relieve joint pain and swelling associated with inflammatory arthritis," says Best. "They include antioxidants, which are anti-inflammatory nutrients that can aid to lessen inflammation."
In a 2013 study published in the journal Osteoarthritis Cartilage, 58 non-diabetic persons with osteoarthritis were given either two 8-oz. bottles of tart cherry juice or a placebo to consume daily for six weeks to examine the efficacy of cherries on osteoarthritis pain. Subjects received a one-week respite from treatment after the six-week period ended, then switched treatment programs Researchers discovered that sour cherry juice provided some symptom relief among osteoarthritis patients, albeit the effect was marginally more substantial than the placebo group.
According to the researchers, tart cherry juice consumption was also linked to decreased levels of high sensitivity C-reactive protein (hsCRP), a protein that can suggest inflammation in the body. In the long term, this may contribute to increased mobility among people with arthritis and reduce general inflammation and osteoarthritis symptoms. Higher levels of hsCRP were linked to reduced tibial cartilage volume in women between the ages of 40 and 67, according to a 2008 study published in Arthritis Research & Therapy, which can contribute to mobility loss over time.
However, cherries can help reduce inflammation in other parts of your body as well. "Eating a cup of cherries before bedtime could help you sleep better," Best says. "Natural melatonin, a hormone involved with the sleep-wake cycle, is found in cherries and has been shown to improve sleep quality and duration."
Supplementing with tart cherry juice boosted both sleep efficiency and overall sleep duration in a group of 11 participants, according to a 2018 study published in the American Journal of Therapeutics.
This may help to reduce inflammation and pain over time. Short sleep is linked to increased levels of hsCRP, according to a 2014 study published in the Journal of Clinical Sleep Medicine, although getting more restful hours in bed may help. So, if you're suffering from inflammation and discomfort, incorporating a handful of cherries into your diet could be the key to sweet relief.