The Surprising Health Benefits of Cherries (And Recipes You’ll Love)

Cherries are one of those perfect summer fruits—vibrant, juicy, sweet-tart, and nostalgic. But what most people don’t realize is that they’re also seriously powerful when it comes to your health.

In fact, this little red fruit is one of nature’s best kept secrets for reducing inflammation, easing pain, improving sleep, and supporting women’s health—all while tasting like dessert. And if you’re from Michigan, it gets even better—because your home state grows more tart cherries than anywhere else in the U.S.

Let’s take a closer look at what makes cherries so special—and scroll to the bottom for two of my favorite cherry recipes with no refined sugar: Cherry Chia Jam and a Healthy Cherry Cobbler.

🍒 6 Amazing Health Benefits of Cherries

1. Natural Inflammation Fighter

Cherries are rich in anthocyanins, the plant compounds that give them their deep red color. These antioxidants have been shown to reduce inflammation, making cherries a natural alternative to NSAIDs like ibuprofen—without the side effects.

2. Pain Relief & Muscle Recovery

Multiple studies have found that tart cherry juice can reduce muscle soreness after exercise and alleviate joint pain from arthritis. Whether you're an active mom or dealing with chronic aches, cherries may help you feel better, naturally.

3. Better Sleep, Naturally

Cherries are one of the only food sources of natural melatonin, the hormone responsible for regulating your sleep-wake cycle. Drinking tart cherry juice or adding cherries to your evening snack may help improve sleep quality.

4. Supports Women’s Health

The antioxidants and polyphenols in cherries help fight oxidative stress, which is linked to aging, hormonal imbalances, and even chronic diseases like breast cancer. This makes cherries a nourishing choice for hormonal harmony and longevity.

5. Blood Sugar + Gut Friendly

Even though they taste sweet, cherries have a low glycemic index and are packed with fiber—both of which help support stable blood sugar and gut health. They’re a great snack for anyone focused on metabolic health.

6. Locally Grown Goodness: Michigan Cherries

Did you know Michigan grows over 70% of the nation’s tart cherries? Especially in the Traverse City area, known as the Cherry Capital of the World. So if you’re local, you’re in luck—there’s never been a better time to eat what’s in season, fresh from your own state.

🍒 Cherry Chia Jam

This quick jam is perfect for spreading on toast, stirring into oatmeal, or dolloping on yogurt.

Ingredients:

• 2 cups fresh or frozen cherries, pitted

• 1–2 tablespoons maple syrup (optional, to taste)

• 2 tablespoons chia seeds

• 1/2 teaspoon vanilla extract

• Pinch of sea salt

Instructions:

1. Add cherries to a saucepan and heat over medium heat, stirring occasionally.

2. As the cherries start to soften and release juice, mash them slightly with a spoon or potato masher.

3. Once bubbly, reduce heat to low. Stir in chia seeds, vanilla, salt, and maple syrup (if using).

4. Simmer for 5–10 minutes until the jam thickens.

5. Remove from heat and let cool. Store in a glass jar in the fridge for up to 1 week.

🍒 Healthy Cherry Cobbler (Plant-Based, No Refined Sugar)

This is a cozy, wholesome version of a summer classic—great for dessert or even breakfast.

Filling:

• 4 cups fresh or frozen cherries, pitted

• 1 tablespoon arrowroot powder or cornstarch

• 1–2 tablespoons maple syrup (optional)

• 1 teaspoon almond extract or vanilla extract

• Zest of 1 lemon (optional, for brightness)

Topping:

• 1 cup rolled oats

• 1/2 cup almond flour or oat flour

• 1/4 cup unsweetened applesauce

• 2 tablespoons maple syrup

• 1/2 teaspoon cinnamon

• Pinch of salt

Instructions:

1. Preheat oven to 350°F (175°C).

2. In a bowl, toss cherries with arrowroot, extract, zest, and maple syrup. Pour into a small baking dish.

3. In another bowl, mix topping ingredients until crumbly. Sprinkle over the cherry mixture.

4. Bake for 25–30 minutes, until the topping is golden and the fruit is bubbling.

5. Let cool slightly before serving. Delicious warm or chilled!

🍒 The Bottom Line

Cherries are more than a pretty fruit—they’re functional food. From inflammation to hormone support, better sleep to local agriculture, this summer produce deserves a place on your plate.

If you try one of the recipes above, tag me on Instagram or drop a 🍒 in the comments—I'd love to see your creations!