Dietitians have singled out cherries as the standout summer fruit for fighting inflammation, easing joint pain and improving sleep, according to the Polish outlet Rynek Zdrowia.
Chronic inflammation has been linked to a higher risk of numerous illnesses, including type 2 diabetes and cardiovascular disease, which is why nutrition experts are paying closer attention to foods that may help limit it. Cherries have emerged as a strong candidate because they are rich in polyphenols, particularly anthocyanins, natural pigments with powerful antioxidant properties that help protect cells from the oxidative stress that drives inflammation.
Benefits for muscles and joints
The fruit's advantages reportedly extend well beyond its anti-inflammatory effects. A growing number of studies suggest that regularly eating cherries or drinking tart cherry juice can support recovery after intense exercise, benefit joint health and even improve sleep quality.
Dietitian Martyna Kłoda said the best-studied variety is Montmorency, and that tart cherry juice contains high levels of polyphenols, flavonoids and natural melatonin.
In studies involving athletes, regular consumption of cherry juice was associated with less muscle soreness, faster strength recovery and lower concentrations of inflammation markers, including C-reactive protein. In one study, the body's overall antioxidant capacity was around 10% higher than in a placebo group.
Effects on arthritis and gout
Researchers also recorded positive effects in people with osteoarthritis and gout. Findings suggest tart cherry juice may help lower uric acid levels and ease pain, though the study authors stressed that further research is needed to confirm the approach works.
A boost for sleep
Tart cherries are a natural source of melatonin, the hormone that regulates the body's daily rhythm. In one study of people over 50 with insomnia, regularly drinking Montmorency cherry juice extended average sleep duration by 84 minutes and improved sleep quality. Scientists cautioned that these were small studies and larger trials are needed to confirm the effect.
Fresh, frozen or juice
Fresh cherries contain the highest levels of beneficial compounds, but out of season, frozen cherries or 100% juice with no added sugar are also good options, experts said. They added that even the most researched food cannot replace a healthy diet and an active lifestyle.
People taking anticoagulants or medication for high blood pressure or diabetes were advised to be cautious with regular tart cherry juice consumption and to consult a doctor first.
