The Impressive Benefits of Cherries, Plus How to Enjoy Them—Whether Sweet or Tart

Late spring and early summer is the prime time for cherries, a juicy and delicious stone fruit. So much so that you might even consider pitting cherries a classic summer activity. But beyond adding flavor and color to seasonal dishes, cherries also boast an impressive nutritional profile. To find out more, we asked experts to share the benefits of cherries—both sweet and tart—along with ways to use this favorite fruit in recipes.

Nutrition and Benefits of Eating Cherries

Cherries are stone fruits related to peaches, plums, and other stone fruits, all of which have inedible pits—they are in season from mid-May through July. There are two main varieties of cherries: sweet and tart, also known as sour. Eating cherries has many benefits for the body, as outlined below.

Supports Sleep

Cherries, particularly tart cherries, are a natural source of melatonin, says Daniela Novotny, DHSc, RDN, LD, CHES, registered dietitian and senior instructor at the School of Health Sciences at Missouri State University. Melatonin is a hormone that regulates your sleep patterns, helping you fall asleep at night. In fact, tart cherry juice has been found to improve "sleep duration and quality, especially for those struggling with insomnia or disrupted sleep," says Amy Cohn, RDN, registered dietitian and president of the Cherry Industry Administrative Board.

Reduces Risk of Disease

Cherries are an excellent source of antioxidants, or compounds that fight inflammation and oxidative stress in the body. This is noteworthy because long-term inflammation and oxidative stress can harm healthy cells, increasing the risk for chronic disease. In cherries, the main antioxidants are anthocyanins and vitamin C, according to Novotny.

Improves Digestion

Thanks to their high fiber content, fruits are some of the best foods for digestion—and cherries are no exception. "Fiber is good for regulating bowel movements, which helps prevent constipation," says Novotny. It also promotes a healthy microbiome (i.e., gut bacteria), a key component of digestive wellness.

Benefits Heart Health

Another perk of eating cherries involves heart health. The fruit's fiber is an essential nutrient that lowers LDL ("bad") cholesterol in the bloodstream, per Novotny. High LDL cholesterol levels can increase the risk for heart disease by blocking blood vessels and preventing proper blood flow, so it's important to control. The antioxidants in cherries also lend a hand, as they reduce the risk of heart disease by lowering inflammation and oxidative stress.

Supports Immune Function

Eating more cherries will benefit your immune system. It's due to the fruit's vitamin C, "a powerful antioxidant that helps protect your cells and keeps your body healthy," says Cohn. "It's also a key player for making white blood cells, which are the body's first-line response to infection and inflammation," notes Novotny.

How to Buy Cherries

When shopping for cherries, the signs of good-quality fruit depend on the variety. For example, red sweet cherries should have glossy skin and range between bright red to deep burgundy in color, says Kierin Baldwin, chef-instructor of pastry and baking arts at the Institute of Culinary Education in New York City. Their texture should feel somewhat firm or slightly pliant. Meanwhile, white or yellow cherries have an off-white or yellow color with a similar texture and appearance, she notes. As for sour cherries? They're "often smaller in size, feel slightly soft to the touch, and have a bright red to deep fire-engine red color," says Baldwin.

"For all varieties, watch out for brown patches or spots, broken skin, and gooeyness, which can be signs they're getting old," says Baldwin.

How to Use Cherries

For a quick and healthy treat, enjoy cherries on their own. The sweet variety is best for snacking; tart cherries are too sour to eat alone. Otherwise, you can reap the benefits of cherries by trying the following chef-approved ideas.

Complementary Flavors

Both sweet and tart cherries complement many types of flavors. The fruit works well with the richness of dairy ingredients, including cream, butter, or custard, says Baldwin. Cherries are also an ideal partner for nuts (like almonds, which are botanically related) and other summer fruits (like peaches and berries), she adds. What's more, they can balance the zing of acid ingredients, including lemon juice and most types of vinegar.

Savory Recipes

As a fruit, cherries are often enjoyed in sweet treats, but they're not limited to desserts. "Sweet red or sour cherries go well with meats, cheeses, and spices in savory preparations," says Baldwin. Tart cherries are also "great for savory applications with fatty, rich ingredients, such as duck or game, because their acidity balances the overall flavors of the dish," notes Baldwin. Try them in our recipe for sour-cherry-and-five-spice-lacquered ribs.

Desserts

Cherries will shine in baked goods, whether you're making a tart, cobbler, or pie. The trick is to use tart cherries, which will balance the sweetness of the treat. Craving a richer dessert? Make a no-bake cherry cheesecake or cherry-and-cream-cheese hand pies. You can also keep it simple with dark chocolate-dipped cherries.

Macerated

To enhance the natural flavors of cherries, try macerating them in different liquids. Try macerating sweet pitted cherries in balsamic vinegar, sugar, and cracked black pepper, per Baldwin. Serve with a rich cheese (such as burrata, ricotta, or brie), then garnish with fresh thyme or mint and a drizzle of olive oil, she suggests. Alternatively, if you have tart pitted cherries, macerate them in sugar for several minutes to tone down their sourness. "Melt some butter in a pan, add the cherries, and sauté just long enough to warm them through. Finally, add a healthy glug of alcohol, such as brandy or kirsch," says Baldwin. Cook the cherries for a few more minutes, then serve with ice cream or whipped cream for a delectable dessert.

Jams and Preserves

Cherries are a popular ingredient for jams and preserves, which pair beautifully with cheese, crackers, and toast. Cherry condiments can also be served on top of yogurt, ice cream, cottage cheese, and oatmeal or used in place of cranberry sauce.

Chilled Soups

Cool down during the summer months with a chilled sour-cherry soup. It calls for sour cherries, cucumber, dill, and cilantro.