Cherries, in season from May to July, may help ease inflammation and gout symptoms while aiding blood sugar control and improving sleep, according to research drawing attention.
The number of people who received treatment for sleep disorders last year reached 1,098,819, up 28% over four years from 855,025 in 2020, according to the National Health Insurance Service on Tuesday. Total treatment costs over the same period surged 55%, from 207.5 billion won to 322.7 billion won. By age group, people in their 60s were the most numerous at 285,282, followed by those in their 50s at 233,817 and those in their 70s at 208,497.
Against this backdrop, cherries, now in season, are drawing interest as a natural sleep aid. The melatonin contained in cherries regulates the body's circadian rhythm, shortening the time it takes to fall asleep and improving overall sleep quality. In addition to melatonin, cherries contain tryptophan and serotonin, which comprehensively support the production of sleep hormones.
A study recently published in the European Journal of Nutrition found that a group that drank cherry juice for a week slept an average of 25 minutes longer.
The anthocyanins that give cherries their red color also remove harmful oxygen in the body and prevent cell oxidation. Jung Se-yeon, a doctor of Korean medicine, explained through a YouTube channel that "cherries are effective in easing inflammation and gout symptoms," adding that "gout patients have many dietary restrictions and can eat only a limited range of foods, but cherries are an exception that are recommended for consumption."
Cherries are also advantageous for blood sugar control. With a glycemic index (GI) of 22, they fall far below the threshold for high-sugar foods (70 or higher), as well as below grapes (46), peaches (42), and plums (39). Their glycemic load (GL) per serving is only around 2 to 3, allowing them to be included relatively comfortably in the diets of diabetic patients.
Rich in potassium and polyphenols, cherries are also known to help expel sodium from the body, stabilize blood pressure, and contribute to improved blood vessel function.
The appropriate daily intake of cherries is about 10 to 15 pieces. For those seeking better sleep, it is best to eat them one to two hours before bed to raise melatonin levels in advance.
Ten cherries contain about 50 calories, making them a low-calorie, high-fiber fruit, but their high acidity can cause heartburn if consumed in excess. Diabetic patients, children, and those who are underweight should limit their intake to within 10 pieces. Cherry pits contain a small amount of amygdalin, a toxic substance, so care should be taken not to swallow them.
Leftover cherries can be kept for a long time by washing them, drying off moisture, cutting them in half to remove the pits, and freezing them. Dried cherries and canned cherries preserved in sugar should be avoided, as their glycemic index rises significantly and they may contain inflammation-causing ingredients.
