What? Why? Cherries
From My Kitchen: What a Nutritionist Eats & Why
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What?
Cherries, with their beautiful deep colour, are rich in antioxidants and other health-promoting plant compounds.(1) Available in sweet and sour/tart varieties, cherries offer a range of benefits for inflammation, sleep, gut health and metabolic balance.
Why?
If sleep issues, joint inflammation, or digestive problems are niggling health concerns, it may be worth adding cherries to your daily dietary routine.
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Rich in anthocyanins for anti-inflammatory support
Cherries are particularly high in anthocyanins - the compounds responsible for their deep red colour. These potent antioxidants help reduce oxidative stress and inflammatory pathways in the body, supporting joint comfort, skin health and overall cellular resilience.(1)
Support muscle recovery, exercise-induced inflammation and joint pain
Sour (tart) cherries have been studied for their ability to reduce muscle soreness and markers of inflammation following exercise. This makes them especially useful for physically active individuals or those experiencing chronic inflammatory load.(1,2)
Naturally support sleep through melatonin content
Cherries are one of the few natural food sources of melatonin. Sour cherries in particular have been shown to help increase circulating melatonin levels, which may support sleep quality and circadian rhythm regulation - an often overlooked foundation of metabolic and gut health.(1,3)
May support gut health through fibre and polyphenols
Cherries provide soluble fibre alongside polyphenols that help nourish beneficial gut bacteria. This supports microbial diversity and healthy digestion, with potential knock-on benefits for skin health via the gut-skin axis.(1,4)
May help balance blood sugar despite natural sweetness
Although cherries are sweet, their fibre and polyphenol content helps to slow glucose absorption, which may contribute to more stable blood sugar responses when eaten as part of a balanced meal or snack.(1)
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How to enjoy
Add to any non-savoury breakfast, such as porridge
Blend frozen cherries, protein powder, and cacao nibs with preferred milk for a luxurious but healthy smoothie
Add chopped cherries to frozen yoghurt bark - see recipe here
As a delicious snack with some pistachios - frozen or fresh
Cherry pie! (explore making ground nut/seed ‘pastry’)
Sour (tart) cherry juice twice a day to support sleep - such as this one
A mindful note
Dried cherries and cherry juices are more concentrated sources of sugar, so portion size matters - especially if considering blood sugar balance. Whole or frozen cherries (organic when possible) offer the most fibre and metabolic support.
In summary
Cherries, both sweet and sour, provide powerful antioxidant and anti-inflammatory benefits, with added support for sleep, gut health and metabolic balance. A nourishing, evidence-informed addition to your diet when enjoyed mindfully.