The countdown to fresh cherry season is almost over! Read about the health benefits of cherries, plus three reasons why I’ll be adding California Cherries to my shopping list this season.

Square images of freshly washed cherries in a colander with striped linen

Disclosure: This post is sponsored by California Cherries. I was compensated for my time. Thank you for supporting the partners that support Street Smart Nutrition!

It’s that time of year again! Cherry harvest is kicking off right now and I can’t wait to get my hands on the first cherries of the season! Keep an eye out for fresh cherries from California when you take your next trip to the grocery store. The harvest in California is a short one, starting at the end of April and hitting its peak in mid-May. Although it doesn’t last long, this means California cherries are the first of American-grown cherries to hit stores.

And they don’t call it the “sweetest six weeks of summer” for nothing! Read on to see why California cherries are such a joy to eat.

Are Cherries Healthy?

By the time we cover the health benefits of cherries, you’ll probably agree this is a no-brainer! Cherries in any form can supply you with the energy and nutrients to keep you fueled and nourished. Sweet cherries are one of the lowest fruits on the glycemic index, meaning they have less on an impact on blood sugar levels than high glycemic foods.

Here are a few additional health benefits of sweet cherries:

Cherries are a good source of fiber. The USDA Dietary Guidelines recommend 25-35 grams of fiber per day for adults. Sweet cherries are a great way to incorporate a few more grams into your daily routine
Cherries might protect against cancer. That’s because they contain ellagic acid, which may work to inhibit the growth of cancer cells.
Cherries are a good source of potassium. A diet that includes potassium-rich foods may help manage blood pressure and protect against certain forms of heart disease, such as hypertension and stroke.

Overhead view of fresh cherries in a colander with a striped linen on a grey background

Three Reasons to Enjoy California Cherries

I have to say, it was tough to narrow it down to only three reasons because there are so many health benefits of cherries! But I’ll keep it short in this post and highlight a few of the main reasons I’ll be enjoying as many cherries as I can this summer.

1. Cherries are “good mood food”

One study in the UK from 2014 found that, of the 14,000 participants who reported health and lifestyle behaviors, those who reported greater intake of fruits and vegetables were more likely to be in the highest-category for mental well-being. We know from additional research from 2017 from the Produce for Better Health Foundation that there is a correlation between the frequency of eating fruits & veggies and reported levels of life satisfaction and happiness.

Remember, correlation does not equal causation, but the study participants who reported eating fruits and vegetables every day (versus less frequently) were more likely to report feelings of happiness and satisfaction in their life. I think many of us have likely experienced that first hand!

Sweet cherries can also support better quality and quantity of sleep. That’s due to their rich anthocyanin and melanin content, but in addition to better sleep, studies also found a decrease in reported anxiety and improved mood. If we set the other health benefits of cherries aside, that alone is enough to convince me to enjoy California cherries more often!

2. Cherries can help fight inflammation and soreness

Many people are focused on staying healthy and avoiding illness, and research shows that cherries contain a variety of anthocyanins. These compounds shut down the enzymes that cause tissue inflammation the same way as over-the-counter anti-inflammatories like ibuprofen. Overall, this can help support a healthy immune system.

Those same anthocyanins can also benefit us when it comes to fitness and exercise. Consumption of cherries is associated with “decreased markers for oxidative stress, inflammation, exercise-induced muscle soreness and loss of strength, and blood pressure”, according to this review of the available evidence.

A single sweet cherry sits on a grey countertop in front of a container of more fresh cherries

Although exercise is usually a health-promoting behavior, the reality is that the rigors of improving our fitness can still be a form of stress on our bodies. Stress can hinder our immune system’s response to infection, such as seasonal colds, influenza, and other viruses. One study investigated the effects of quercetin, a flavinoid found in many fruits and veggies including sweet cherries. This study found that quercetin feedings could slow the onset of symptoms or reduce the severity of symptoms in exercise-stressed mice inoculated with a form of the flu virus.

Although more research is needed to fully understand the role of sweet cherries in supporting a healthy immune system, the benefits of eating more fruits and veggies are well established, so don’t be shy about stocking up on sweet cherries while they’re available!

3. Cherries are a sweet treat (no added sugar needed!)

“Sweet cherries” – the name says it all. The natural sweetness of California cherries makes them delectable and delicious, especially as the temperature rises. And although some people have concerns about sugar in their diet, research shows that consuming sweet cherries can actually have health benefits for blood sugar management and heart disease prevention.

Multiple studies found improvements in HbA1c (or a long-term indicator of blood glucose levels) in people with diabetes, in addition to no change in changes in fasting glucose or insulin response in people without diabetes. There are also associations with lower blood pressure and improvements in lipid profiles, which may be protective against heart disease.

A serving size of 21 sweet cherries will also provide fiber, a shortfall nutrient for most Americans. Adding a serving of California cherries to your meals and snacks can help get you closer to consuming the recommended amount of fiber. That’s not only helpful for heart health, but for supporting a healthy digestive system, too!

A hand reaches into a colander of fresh sweet cherries in front of a white background

If you’re looking for a few delicious ways to enjoy California cherries in a recipe, you don’t want to miss your chance to make this Summer Stone Fruit Salad. Simply use a cherry pitter or small knife to remove the pit, then slice in half to serve with this colorful mix of produce.

Cherries are also a favorite of mine for overnight oats. I like to enjoy these Berry Cherry Overnight Oats on the patio in the mornings before the weather gets too steamy for my liking! It’s a great option to prep ahead of busy mornings or to keep on hand for mid-day snacks.

Do you have a favorite way to enjoy sweet cherries? I hope you can get your fill before the short season is over!

For more information on California Cherries and to learn about the health benefits of cherries, visit calcherry.com/nutrition.