Are Cherries Good for When You Are Sick?

January 3, 2026 •

4 min read

Over 33% of adults experience brief periods of insomnia, a condition that can be exacerbated when sick, but cherries may offer some relief. Packed with immune-boosting nutrients and natural compounds, these small fruits can be a surprisingly effective addition to your sick-day diet. So, are cherries good for when you are sick? The evidence points toward a resounding yes, especially for certain symptoms.

Quick Summary

Cherries, especially the tart variety, provide significant benefits when you're unwell due to their antioxidant and anti-inflammatory properties. The natural melatonin content can improve sleep quality, which is crucial for recovery. Nutrients like Vitamin C also help strengthen your immune system and combat symptoms like sinus inflammation.

Key Points

Reduces Inflammation: The anthocyanins in cherries have anti-inflammatory effects that can help alleviate body aches and sinus congestion during an illness.
Boosts Immunity: Cherries are rich in antioxidants, including Vitamin C, which help protect cells from damage and support the body's immune response.
Promotes Restful Sleep: Tart cherries are a natural source of melatonin, a hormone that regulates sleep, which is crucial for a quick recovery.
Eases Soreness: The anti-inflammatory properties of cherries can help soothe the muscle soreness and aches often associated with colds and flu.
Offers Hydration: For those with a sore throat, consuming cherry juice or frozen cherries in a smoothie can provide beneficial nutrients and hydration.
Provides Important Vitamins and Minerals: Cherries contain key nutrients like potassium, Vitamin C, and other beneficial compounds that support overall health.

The Core Benefits: How Cherries Help You Recover

When you're feeling under the weather, your body is in a state of stress, often accompanied by inflammation and poor sleep. Cherries, particularly Montmorency tart cherries, contain powerful compounds that can directly address these issues. Their rich concentration of antioxidants and anti-inflammatory agents works to combat cellular damage and systemic inflammation.

Anti-Inflammatory Power

Inflammation is your body's natural response to illness, but chronic or excessive inflammation can prolong recovery and worsen symptoms like aches and sinus congestion. The vibrant red color of cherries comes from plant compounds called anthocyanins, which possess potent anti-inflammatory effects. Studies suggest these compounds can effectively reduce inflammation, offering relief from symptoms often associated with a cold or flu.

Antioxidant Support for Your Immune System

Antioxidants play a vital role in protecting your cells from damage caused by free radicals, a process known as oxidative stress. Cherries are a great source of antioxidants, including Vitamin C, which is essential for a strong immune system. By neutralizing these free radicals, cherries help your immune system function at its best, allowing your body to focus on fighting the illness.

Promoting Better Sleep

Rest is one of the most critical components of a speedy recovery, yet getting enough sleep when you're sick can be a challenge. Tart cherries are a natural source of melatonin, a hormone that regulates the sleep-wake cycle. Consuming tart cherries or their juice can help increase melatonin levels in your body, improving both the quality and duration of your sleep. A study on older adults with insomnia found that drinking tart cherry juice helped increase their sleep time significantly.

Soothing Soreness and Body Aches

Beyond seasonal sickness, cherries have been shown to aid in post-workout recovery by reducing muscle soreness. This same anti-inflammatory effect can be beneficial for alleviating the general body aches and pains that often accompany a flu or severe cold. The natural compounds in cherries can act similarly to non-steroidal anti-inflammatory drugs (NSAIDs) but without the potential side effects.

Comparison of Tart vs. Sweet Cherries for Illness

While both varieties are healthy, tart cherries tend to offer more targeted benefits for fighting sickness due to their higher concentration of specific beneficial compounds.


Feature	Tart Cherries (Montmorency)	Sweet Cherries (Bing, Rainier)
Melatonin Content	Higher levels, more effective for sleep.	Lower levels, less impactful for sleep regulation.
Anthocyanin Levels	Higher concentration, leading to stronger anti-inflammatory effects.	Present, but in lower concentrations.
Taste	Sour and intense, often consumed as juice or concentrate.	Sweet and mild, typically eaten fresh.
Accessibility	More commonly found frozen, dried, or as juice.	Widely available fresh during cherry season.

How to Incorporate Cherries into Your Diet When Sick

There are several ways to enjoy the benefits of cherries, depending on your preferences and what's available:

Unsweetened Tart Cherry Juice: A popular and concentrated option, often easier to consume when you have a sore throat. Look for 100% tart cherry juice with no added sugars.
Frozen Cherries: Add frozen cherries to a smoothie for a refreshing, nutrient-dense treat that is gentle on the stomach.
Fresh Cherries: If in season and your throat isn't too sore, fresh cherries are a delicious way to get a direct dose of vitamins and antioxidants.
Dried Cherries: A convenient and easy-to-snack-on option, just be mindful of added sugars.

Potential Precautions and Considerations

While generally safe and beneficial, a few things should be considered. Some individuals may be sensitive to salicylates, natural chemicals found in cherries, which can cause an upset stomach. Certain acidic fruits, including cherries, might irritate a sensitive or very sore throat, especially when consumed in high amounts. If you have diabetes, be mindful of the sugar content, particularly in juices, and consult your doctor before making significant dietary changes.

Conclusion

To conclude, incorporating cherries into your diet when sick is a great idea, especially the tart variety. Their potent anti-inflammatory and antioxidant compounds can help reduce symptoms like aches and nasal congestion, while their natural melatonin content can promote the restful sleep your body needs to heal. However, it's important to choose unsweetened options to avoid excess sugar and to listen to your body, especially if you have a sensitive throat. As a complementary addition to a balanced diet and proper rest, cherries can help support your immune system and accelerate your recovery. For more detailed information on specific nutrient values, resources from reputable health organizations can provide additional insights into this powerful fruit.

Authoritative Outbound Link

For more detailed information on cherry nutrition and research, the National Institutes of Health (NIH) is a valuable resource. National Institutes of Health (NIH) | (.gov)

Frequently Asked Questions

No, cherries cannot cure a cold. However, their antioxidant and anti-inflammatory properties can help support your immune system and alleviate some of the symptoms, such as body aches and inflammation, helping you feel better faster.

Tart cherries, specifically the Montmorency variety, are generally considered more beneficial when sick due to their higher concentrations of anti-inflammatory anthocyanins and sleep-promoting melatonin compared to sweet cherries.

Cherry juice, particularly unsweetened tart cherry juice, can be a great option when sick, especially if you have a sore throat. It provides a concentrated dose of nutrients and is easy to consume. However, whole cherries offer more fiber.

Dried cherries can be a good source of nutrients, but be sure to check for added sugars. Canned cherries often contain syrup and excessive sugar, which should be avoided as it can counteract some health benefits.

While some find fruit soothing, the acidity in cherries might irritate a very sensitive or sore throat. If this is the case, consider consuming cherries in a smoothie or as juice, or avoid them until your throat feels less sensitive.

Tart cherries contain melatonin, a hormone that regulates the sleep-wake cycle. When you're sick, good sleep is essential for recovery. Consuming tart cherries or their juice can help your body produce more melatonin, promoting more restful and longer sleep.

For most people, eating cherries is safe. However, some individuals are sensitive to salicylates in cherries, which can cause an upset stomach. Additionally, those with diabetes should be mindful of the sugar content, especially in juices.