Cherry

Prunus avium

Cherries are more than just a sweet summer treat. These juicy, glossy fruits have been loved for centuries not only for their taste but also for their healing potential — which modern science is finally starting to uncover. Current research shows cherries can support better sleep, reduce inflammation, ease joint pain, and aid digestion. Sounds gentle? It’s time to see cherries differently — as a full-fledged functional superfood.

In the kitchen, in skincare, in the garden, and in natural medicine — cherries are a true multitasker, combining flavor with health. And the best part? When paired with the right ingredients — like almonds, dark chocolate, or kefir — their effects can be significantly enhanced.

Nutritional values (per 100 g fresh cherries):

Nutrient	Amount
Energy	50 kcal
Carbohydrates	12 g
Fiber	1.6 g
Vitamin C	10 mg
Vitamin A (β-carotene)	64 µg
Vitamin K	2.1 µg
Potassium	222 mg
Anthocyanins	high content
Melatonin	naturally present
Polyphenols	powerful activity

Health Benefits

ADHD – reduces oxidative stress in the brain; natural melatonin supports sleep and recovery
Insulin resistance – low glycemic index and anthocyanins improve glucose metabolism
Type 2 diabetes – supports glycemic balance and pancreatic health
Leaky gut syndrome – anti-inflammatory and rich in fiber, supports microbiome health
Sleep disorders – natural source of melatonin for improved sleep quality
Joint pain and inflammation – anthocyanins help lower uric acid and inflammation
Heart health – supports healthy blood pressure and reduces clotting risk
Skin and hair – antioxidants and Vitamin C boost collagen production
Chronic fatigue – natural sugars + micronutrients offer a clean energy lift

Uses

In the kitchen

Cherries are perfect as:

a base for compotes, sauces, and homemade ice cream,
a key ingredient in smoothies with almonds and kefir,
a topping for healthy cakes and granola bars,
a fruit for drying or freezing while keeping most nutrients.

In herbal medicine

Cherry stems – used in infusions to reduce water retention and support kidney detox
Leaves and bark – traditionally used for body cleansing and easing urinary tract infections

In cosmetics

Fresh cherry masks – gently exfoliate and brighten the skin
Extracts – added to natural skincare products to boost elasticity and glow
Cherry seed oil – anti-inflammatory and ideal for sensitive skin

In the garden

Cherry trees attract pollinators and boost biodiversity
Leaves and pits can be composted
Cherry trees can act as natural windbreaks and add beauty to permaculture gardens

Best combinations for enhanced effects

Almonds or hazelnuts – help absorb fat-soluble vitamins
Kefir or natural yogurt – supports the absorption of polyphenols and anthocyanins
Dark chocolate (70%+) – enhances antioxidant synergy
Flaxseeds – for extra fiber and gut health
Ginger and turmeric – synergistic anti-inflammatory effects

Recommended intake

Adults: 100–200 g fresh cherries daily (about 1 bowl)
Children: 50–100 g daily
Cherry stem tea: 1 tbsp dried stems per 250 ml water, steep for 10 minutes

Recipe: Recharging Cherry Smoothie

Ingredients:

1 cup fresh, pitted cherries
½ banana
1 tbsp ground almonds
1 tsp chia seeds
¾ cup kefir
½ tsp grated fresh ginger
a few drops of lemon juice

Instructions:
Blend all ingredients until smooth. Drink immediately – perfect in the morning or after a workout to hydrate, restore, and nourish your gut microbiome.

Did you know…?

In Japan, cherries are a symbol of youth and transience — featured in rituals similar to hanami.
Some cherry varieties contain more melatonin than most dietary supplements!
Cherry pits are used as eco-friendly fillings in heat pads — great for relieving joint and muscle pain.
In medieval Europe, cherry trees were believed to protect homes from lightning strikes when planted nearby.