Cherries – natural polyphenols that support a heart-healthy diet

Cherries, especially sour varieties such as Montmorency (Prunus cerasus), attract the attention of researchers mainly because of the natural pigments responsible for their intense red colour, i.e. anthocyanins, as well as the presence of other polyphenols and melatonin (the so-called sleep hormone). There is growing evidence that regular consumption of intensely coloured fruits can be part of a diet that promotes heart and cardiovascular health.

1. Characteristics of cherry trees
2. The effect of cherries on sleep
3. The effect of cherries in sport
4. Cherry polyphenols and the heart
5. Culinary uses of cherries

Characteristics of cherry trees

Cherry trees belong to the Prunus genus and are related to plum and sweet cherry trees, among others. The most common varieties are several metres tall, with a spreading crown and thin, flexible shoots. The leaves are single, elliptical, with a slightly serrated edge and distinct veins. In spring, cherry trees bloom with white flowers that appear before the leaves are fully developed. The fruit is a spherical drupe with thin skin and juicy flesh surrounding a hard stone. The colour of the fruit ranges from light red to very dark, almost burgundy, and its taste is usually distinctly sour.

The effect of cherries on sleep

Numerous human studies on the effects of cherries indicate that, in some people, consuming them in the form of juice or concentrate is associated with an improvement in selected indicators of sleep efficiency, such as total sleep time, sleep continuity, and sometimes also the subjectively assessed quality of night-time rest.

This is explained, among other things, by the presence of melatonin, which participates in the regulation of the circadian rhythm, and polyphenols, which can affect inflammation and oxidative stress, i.e. the imbalance between the formation of reactive oxygen species and the body's defences. Good sleep and proper antioxidant protection are the basis for measures aimed at improving heart health.

The effect of cherries in sport

Another relatively frequently studied area in cherry supplementation is recovery after physical exercise. The results of observations conducted with athletes and people who exercise regularly indicate that the use of sour cherries may be associated with a lower intensity of delayed onset muscle soreness (DOMS) after training and a faster return of certain performance indicators to their baseline values, which allows for a quicker return to exercise.

Some studies have also noted changes in selected indicators related to muscle damage or inflammatory response, such as creatine kinase, whose concentration in the blood increases after microtrauma to the muscles, or C-reactive protein, considered a marker of inflammation.

Cherry polyphenols and the heart

The effects of polyphenols present in cherries, including anthocyanins and other phenolic compounds, have also been studied in terms of their potential support for the cardiovascular system, mainly due to their impact on inflammatory processes, oxidative stress and blood vessel function. Clinical trial results indicate that consumption of cherry products may be associated with reduced levels of certain markers of inflammation and lipid degradation, which are considered to be factors contributing to the development of atherosclerosis, among other conditions. It has also been noted that anthocyanins may affect the vascular endothelium, i.e. the thin layer of cells lining the inside of blood vessels, which promotes better regulation of vascular tone and blood flow.

Nutritional values of cherries

Culinary uses of cherries

Cherries are widely used in cooking, both in home kitchens and in food processing. Fresh fruit is often used as an addition to desserts, fruit salads and baked goods. They are also frequently used in processed form, such as compotes, preserves, jams and juices, which retain the characteristic aroma of the fruit. Cherries are sometimes added to savoury dishes, such as meat sauces, pâtés or regional cuisine, where they enhance the flavour and give the dishes a slightly sweet touch. Dried cherries, including freeze-dried cherries, are also used in cooking, allowing them to be used out of season.

Sources:

• Barforoush, F., Ebrahimi, S., Abdar, M. K., Khademi, S., & Morshedzadeh, N. (2025). The Effect of Tart Cherry on Sleep Quality and Sleep Disorders: A Systematic Review. Food science & nutrition, 13(9), e70923. https://doi.org/10.1002/fsn3.70923
• Hill, J. A., Keane, K. M., Quinlan, R., & Howatson, G. (2021). Tart Cherry Supplementation and Recovery From Strenuous Exercise: A Systematic Review and Meta-Analysis. International journal of sport nutrition and exercise metabolism, 31(2), 154–167. https://doi.org/10.1123/ijsnem.2020-0145
• Norouzzadeh, M., Hasan Rashedi, M., Shahinfar, H., & Rahideh, S. T. (2023). Dose-dependent effect of tart cherry on blood pressure and selected inflammation biomarkers: A GRADE-assessed systematic review and meta-analysis of randomized controlled trials. Heliyon, 9(9), e19987. https://doi.org/10.1016/j.heliyon.2023.e19987