Yes, cherries are a good source of magnesium, providing a decent amount for a fruit, often cited as around 10-17 mg per 100g or roughly 13-17 mg in a cup, contributing to daily needs alongside other beneficial nutrients like potassium, fiber, and antioxidants. While not exceptionally high compared to nuts or seeds, they're a healthy, nutrient-dense addition that supports overall wellness, including sleep and muscle recovery.
Cherries are a good source of vitamin C, fiber, potassium, vitamin B6, and magnesium. Sour/tart cherries have more vitamin C and over 20 times the amount of vitamin A than sweet cherries.
Bananas are the richest fruit in magnesium. If eaten dried, its magnesium content is higher. More generally, dried fruits such as figs, dates and apricots are an important source of magnesium. Recipe idea: Try a banana-spinach smoothie.
Tart cherries (and their juice) contain two key components that may help you sleep: Melatonin, the hormone your body makes to help regulate your sleep-wake cycle. Tryptophan, an amino acid that helps your body produce melatonin and serotonin, both of which are important for sleep and mood regulation.
Sensitivities to sugar alcohols or salicylates in cherries can cause an IBS flare, gas, bloating, stomach pain and diarrhea—even in people without IBS. Sensitivities also include allergies, especially if you're allergic to or have negative reactions to salicylate-containing products, like aspirin.
Bananas, oranges, pineapple, and tart cherries are all fruits that have melatonin. If you'd rather eat fruit with less sugar, avocados are a good choice. They're packed with vitamins and potassium, and they also have magnesium. This mineral helps with muscle relaxation, energy production, and more.
Cherry disadvantages include potential digestive upset (bloating, gas, diarrhea) from fiber and sugar alcohols, especially for those with IBS; allergy risks (especially for birch pollen sufferers); choking hazards from pits and stems; high potassium/sugar in juice for those with kidney issues; and oxalate content in sour cherries for kidney stone prone individuals, with cherry wood also posing challenges like tear-out during woodworking.
Health Benefits of Blueberries
When it comes to the B Vitamins, cherries vs. blueberries are nearly neck and neck in all categories. However, blueberries tend to contain more Vitamin B1 on average, while cherries contain more Vitamin B2, B3, and B5.
Cherries are full of polyphenol antioxidants, which are found in plants. These can help protect your heart from cell damage and reduce inflammation. A study of more than 84,000 people found that people who got more polyphenols in their diets from foods such as cherries had a lower risk of heart disease.
Achieving 100% of the daily recommended magnesium intake can be accomplished by eating foods rich in magnesium, such as:
Your body needs magnesium to function normally. Symptoms of magnesium deficiency include low appetite, nausea or vomiting, muscle spasms or tremors and abnormal heart rhythms. A blood test or urine test can be used to diagnose magnesium deficiency.
To promote optimal absorption, it's important to be mindful of what you eat and drink alongside magnesium supplements. Foods and drinks high in fiber, phytic acid, phosphoric acid, alcohol, and caffeine can interfere with how well your body uses magnesium.
You can generally enjoy about 1 cup (around 15-21 cherries) of fresh cherries daily as part of a balanced diet, which counts as one serving of fruit, but portion size depends on individual needs, with some aiming for 10-15 for kids and 15-20 for adults, while keeping in mind that overconsumption might cause digestive issues due to fiber and FODMAPs.
To quickly increase magnesium levels, focus on magnesium-rich foods like dark leafy greens (spinach, kale), nuts (almonds, cashews, pumpkin seeds), seeds (chia, flax), legumes (beans, lentils), whole grains (quinoa, brown rice), and dark chocolate, while supplements or magnesium-fortified water can provide faster boosts if diet isn't enough, but always consult a doctor first.
Blueberries May Cause Digestive Issues
While blueberries are generally considered to be a healthy food, they can sometimes cause digestive issues like constipation or diarrhea. If you eat too many blueberries, you may experience stomach pain or cramping.
While there's no single "number one," blueberries are widely considered top contenders for the healthiest fruit due to their high antioxidants (anthocyanins) that boost brain, heart health, and reduce inflammation, with other berries, avocados, and oranges also ranking high for vitamins and healthy fats. The best approach is a varied intake of fruits, with berries, citrus, and nutrient-dense options like avocado providing broad benefits.
Cherries offer benefits like reducing inflammation and pain (arthritis/gout), improving heart health, boosting sleep quality (melatonin), aiding post-exercise recovery, and providing antioxidants and nutrients (Vitamin C, potassium) that fight chronic disease, making them a powerful addition to a healthy diet.
Oral Allergy Syndrome (OAS): Individuals with cherry allergies may experience itching, swelling, or tingling in the mouth, lips, or throat shortly after consuming raw cherries. Mild symptoms often manifest as oral allergy syndrome (OAS), causing discomfort around the mouth and face.
Cherries are diuretic and work as a natural laxative, both of which helps with weight loss. Diabetes: Both fructose and anthocyanin reduce resistance to insulin and increase tolerance to glucose, which is why those who suffer from diabetes are allowed to eat cherries as they reduce blood glucose levels.
Tart cherries, especially in supplement form, can interact with common blood pressure medications such as ACE inhibitors (lisinopril, enalapril) and beta-blockers (bisoprolol, carvedilol). They may also affect blood thinners.
Tart cherries.
Their high level of dietary melatonin makes these sleep-friendly. In addition, tart cherries are high in antioxidants and their anti-inflammatory characteristics can help improve the quality of your sleep.
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From strawberries and blackberries to cranberries and blueberries, these gemlike fruits are particularly potent in antioxidant and anti-inflammatory activity. Along with fiber and vitamin C, berries possess plant pigment phytochemicals, such as anthocyanins and ellagic acid, which may be behind their health benefits.