Cherry
The cherry (Prunus avium for the sweet cherry, Prunus cerasus for the sour cherry) is a seasonal fruit rich in anthocyanin pigments and unique phenolic compounds. In Hebrew it is called “דובדבן”. The sour cherry (Montmorency) has drawn special research attention because of its natural melatonin content and its exceptional anti-inflammatory capacity.
There are two main types to tell apart: the sweet cherry (Bing) — large, dark and sweet — and the sour cherry (Montmorency, Morello) — small, tart and much richer in antioxidants and melatonin.
Research-based health benefits
Anthocyanins — an especially high concentration: sour cherries contain a higher concentration of anthocyanins than most fruits. These compounds reduce inflammation and inhibit COX-1 and COX-2 (pro-inflammatory enzymes) — a mechanism similar to ibuprofen, but milder.
Natural melatonin: the sour cherry is one of the few natural sources of melatonin in measurable amounts. Clinical studies showed that drinking tart cherry juice improved sleep quality, lengthened total sleep time and improved sleep efficiency — both in young adults and in older people.
Reduced post-exercise muscle soreness (DOMS): studies among athletes (runners and weightlifters) found that tart cherry juice reduced delayed-onset muscle soreness and allowed faster recovery thanks to reduced oxidants and inflammation.
Gout: studies have found a link between cherry consumption and fewer gout attacks — possibly because it inhibits uric acid production.
Vitamin C and potassium: contribute to immunity and to blood pressure regulation.
Fiber: aids digestion and satiety; about 2 grams per 100 grams.
Quercetin and rutin: flavonoids in moderate concentration with anti-inflammatory activity and support for blood vessel permeability.
Downsides and health considerations
Seasonality: fresh cherries are available in Israel only around May–June. Out of season, turn to frozen or dried cherries or unsweetened concentrated juice.
Sugar in sweet cherries: 100 grams of sweet cherries contain about 13-15 grams of sugar — relatively high. People with diabetes should limit them and choose sour cherries, which contain less sugar.
Pesticides: cherries frequently make the Dirty Dozen list — prefer organic.
Pits: cherry pits contain amygdalin (a cyanide precursor) — do not eat or grind the pits.
Sweet vs. sour cherries
| Property | Sweet cherry (Bing) | Sour cherry (Montmorency) |
|---|---|---|
| Anthocyanins | High | Very high |
| Melatonin | Traces | Relatively high |
| Sugar | ~13 g/100 g | ~8 g/100 g |
| Availability | Fresh + frozen | Mainly juice/frozen |
| Sleep research | Limited | Extensively studied |
Culinary and practical use
- Fresh in season: the best way — wash, eat with the pit and spit it out
- Frozen: preserves antioxidants; excellent for smoothies and sauces
- Tart cherry juice: the form most commonly used in research — 240-480 ml before bed
- Dried: a high concentration of sugar — eat in moderation
- Homemade sugar-free jam: with natural pectin and a little lemon juice
Frequently asked questions
Question: How many cherries should I eat before bed? Answer: Sleep studies used 240 ml of tart cherry juice (equivalent to about 60-80 cherries) about an hour before bedtime.
Question: Do frozen cherries contain the same antioxidants? Answer: Yes — freezing right after harvest preserves most of the anthocyanins. Sometimes frozen is better than fresh fruit that has traveled for days.
Question: Is cherry juice suitable for people with diabetes? Answer: Only juice with no added sugar and in a controlled amount — check your personal blood sugar response.
Question: Do cherries help with gout? Answer: Studies show a reduction in the frequency of gout attacks with regular consumption. It is not a substitute for medical treatment, but it is a helpful natural addition.
Summary
The cherry, and especially the sour cherry, is a unique fruit with research-backed benefits for sleep, recovery from exercise and gout prevention. It is worth making the most of the short season and keeping a frozen supply throughout the year.