Cherries, a seasonal fruit rich in vitamins and antioxidants, offer several health benefits but also pose risks for certain individuals. Experts advise moderation to avoid potential adverse effects.

Cherries are beneficial due to their high content of vitamin C, potassium, and folic acid. These nutrients help reduce inflammation, support vascular health, and protect cells from oxidative stress. They also contain vitamins A, B1, B2, E, K, and minerals like iodine, iron, magnesium, and calcium. The presence of anthocyanins, which give cherries their dark color, provides antioxidant and mild analgesic effects, potentially relieving joint pain and swelling. Cherries’ mild diuretic effect can also aid in removing excess fluid, which is particularly helpful for premenstrual syndrome.

However, cherries are not suitable for everyone. Despite a low glycemic index, consuming large quantities can lead to spikes in blood sugar and insulin levels, especially for those with insulin resistance or type 2 diabetes. The high fructose content can also cause bloating and gas in individuals with small intestinal bacterial overgrowth or irritable bowel syndrome. Cherries are generally not recommended for children under 3 years old due to the potential stress on their gastrointestinal tracts.

Experts recommend a daily limit of about 200 grams (one glass) for healthy adults. Children should consume smaller portions, around ½ cup. Individuals with gastrointestinal issues should further reduce their intake. For those with diabetes, cherries can be included in the diet in moderation. An optimal serving size is 100-150 grams in the first half of the day, consumed shortly after a main meal.

Overeating cherries can lead to several adverse effects. The fruit acids in cherries, such as malic and citric acid, can increase acidity, causing heartburn. Even small amounts can trigger bloating, gas, and upset stools in individuals with irritable bowel syndrome or small intestinal bacterial overgrowth. The fruit acids can also increase the sensitivity of weak tooth enamel, making excessive consumption inadvisable for children and people with braces. Those allergic to birch or alder may experience a cross-reaction with cherries, as the body might perceive cherry proteins as pollen allergens from these plants.