Health benefits of cherries

Bursting with a perfect combination of sweet and tart flavors, fresh cherries are one of summer’s most perfect offerings. Pop them in your mouth one by one to enjoy as a sweet and healthy snack, or add cherries to a wide variety of sweet or savory dishes for a dash of flavor and color. Best of all, these small stone fruits also boast some impressive health benefits — making them an even sweeter summertime treat.

Besides being extremely tasty, cherries — both sweet and sour — pack a ton of nutritional goodness into every bite. They are a great source of vitamin C and also have some potassium, calcium, magnesium, iron and folate. Together, these vitamins and nutrients help maintain your immune system, keep your skin healthy, regulate your blood pressure, help your muscles contract and help maintain muscle and nerve function, among other benefits. They’re also rich in fiber (about 3 grams per cup), which helps promote healthy gut bacteria and can help keep you regular.

Cherries have anti-aging properties

Cherries are rich in antioxidants, which help to fight free radicals and oxidative stress that contributes to the aging process. According to a review of cherry nutrition research, people who ate cherries and cherry products experienced reduced oxidative stress while enjoying the benefits of a diet rich in antioxidants — and potentially enjoying age-defying benefits like smoother, younger-looking skin.

They’re an anti-inflammatory snack

Struggling with arthritis, gout, cardiovascular disease or another ailment linked to inflammation? Cherries can actually help to reduce these symptoms, due to their high concentration of polyphenols that provide anti-inflammatory benefits. Studies show that polyphenols, melatonin, carotenoids and vitamins E and C contribute to the antioxidant and anti-inflammatory properties of cherries. These nutrients help to suppress inflammatory proteins and uric acid build-up that can lead to swelling and pain in your joints. Tart cherry juice is also associated with faster recovery post-workout.

Cherries can help you sleep

Before you reach for melatonin supplements to combat sleep issues, try a handful of cherries first. Cherries (and particularly tart cherries) are naturally high in melatonin, which is a sleep-inducing hormone that can help you nod off faster and stay asleep longer. Some researchers recommend eating a handful of cherries a day to reap the melatonin benefits; other studies suggest that a glass of Montmorency tart cherry juice may also help improve sleep.

Cherries may promote weight loss

Even though they taste like a treat, cherries may be beneficial if you’re looking for ways to help control, maintain or lose weight. In addition to being low in calories, cherries are a great source of fiber, which may help to control hunger and keep you feeling full and satisfied between meals. Cherries are also a low-glycemic food, which means they only cause a small rise in blood sugar and insulin levels. So how can this help? Studies suggest that a simplified approach to weight reduction that emphasizes an increased fiber intake — rather than a complicated diet regimen — may be a reasonable weight-loss alternative for people who have trouble adhering to traditional “diets.”

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)