Eating a cup of cherries at breakfast has many benefits. They may:
- protect your eyes, skin, hair, and nails
- improve your mood, cognitive functions, and productivity
- help you lose weight
- support good health
- enhance immunity
Why should I eat cherries in the morning?
Cherries protect good health and promote weight loss, as they have a superior nutritional value!
May protect the eyes & skin
Above all, eating cherries in the morning is good for you because they protect your eyes, skin, hair and nails from air pollution and sunlight.
Cherries are packed with antioxidant compounds that fight oxidative stress. As a rule of thumb, we should consume various foods high in antioxidants at breakfast.
Oxidative stress appears to contribute to hair graying and hair loss, nail infections, skin aging, and eye disorders.[1,2,3,4]
For instance, cherries are high in vitamin C, beta-carotene, lutein and zeaxanthin
Increase the antioxidant status of the body!
Also, cherries are particularly rich in flavonoids. Especially, anthocyanins. Anthocyanins have antidiabetic, anticancer, anti-inflammatory, antimicrobial, and anti-obesity effects.
Additionally, they prevent cardiovascular diseases, as they protect endothelial cells from oxidative stress. Cherries are good for the heart.[5,6]
Moreover, cherries are one of the richest foods in melatonin. Melatonin has many health benefits as well.
Among others, melatonin supports weight loss, protects from oxidative stress, and inflammations, promotes a good night’s sleep, and enhances immunity.[7]
May fight inflammation
As cherries have a superior antioxidant content, as part of a healthy, well-balanced diet, they can fight chronic low-grade inflammation.
According to many studies, the regular consumption of cherries decreases markers of oxidative stress and inflammation![8]
Furthermore, the consumption of sweet cherries seems to have a beneficial impact on high blood pressure and arthritis.
Also, they may help obese people lower blood sugar levels and triglycerides. They can improve cholesterol levels as well.
The best time of the day to eat various foods high in antioxidants like cherries is in the morning.
May improve your mood
Additionally, eating cherries in the morning is good for you, as it improves your mood! Cherries contain compounds that protect against stress![9]
Cherries can substantially increase serotonin availability to the organism.
Individuals with anxiety disorders should eat a serving of cherries at breakfast. Moderate exercise and maintaining a healthy body weight may have tremendous benefits as well.
Cherries are rich in tryptophan, serotonin, and melatonin. These compounds are involved in mood regulation.
You can skyrocket your serotonin levels naturally through food. High serotonin levels have a huge impact on weight loss as well.
Moreover, eating cherries might decrease urinary cortisol. Cortisol is the major stress hormone.
Last, but not least, eating cherries at breakfast is good for you because it may improve cognitive functions. Anthocyanins in cherries and other foods seem to play a key role. So, eating cherries in the morning may improve your productivity!
Cherries hydrate the body
Moreover, eating cherries at breakfast or brunch is good for you because they hydrate the body.
Proper hydration is necessary for good health and for burning belly fat.
As a rule of thumb, try to drink 1–2 glasses of water first thing in the morning.
Cherries are about 82% water. A cup of cherries contains about 115 mL of high-quality, purified water. Fruits are natural water filters.
Most noteworthy, cherries hydrate the body better than tap water because they’re packed with certain electrolytes as well. We have to replenish daily both fluids and electrolytes for proper hydration.
A cup of cherries contains 3 essential electrolytes:
- potassium, 306 mg, 9% DV
- magnesium, 15.2 mg, 3.6% DV
- calcium, 18 mg, 1.8% DV
Cherries provide energy for hours
Another key reason why eating cherries at breakfast is beneficial for you is that they can provide steady levels of energy for many hours.
A cup of cherries has about 18 grams of sugar. About 52% is glucose and 42% is fructose. Fructose doesn’t spike blood sugar levels. It has to be metabolized by the liver first.
Additionally, cherries regulate glucose responses as they have decent amounts of fiber. A serving has bout 2.9 grams of fiber. This dose is 10% of the recommended daily intake on a 2,000-calorie diet.
Fiber delays digestion and regulates appetite. A fiber-rich diet is good for weight loss and has countless health benefits.
As cherries are high in water, fiber, fructose, and antioxidants, they have a low glycemic index. The glycemic index of cherries is between 22 and 63. It depends on the variety.[10]
Foods with a glycemic index lower than 55 are ideal for weight loss. They slightly increase blood glucose.
We should consume such foods first thing in the morning.
Otherwise, eating foods high in sugar on an empty stomach spikes blood sugar levels. This can lead to overeating, and it’s bad for your health.
Cherries are good for weight loss
In addition, eating cherries at breakfast supports weight loss because they’re low in calories. They have only 71 calories per 100g. A cup has fewer than 100 calories!
Besides their low-calorie content, cherries promote weight loss because they have excellent nutritional value. Cherries are rich in various bioactive compounds. To name a few, a cup of fresh sweet cherries has:[11,12,13,14]
- beta-carotene (52 mcg). High intakes have been significantly associated with lower body weight, body mass index, and waist circumference.
- lutein and zeaxanthin (117 mcg). The increased serum concentration of these carotenoids has been linked to decreased body fat mass.
- vitamin C (16% DV), which is one of the most important vitamins for weight loss.
- copper (10% DV), which plays a key role in burning belly fat.
- potassium (9% DV). Besides being a key electrolyte, potassium supports weight loss. High potassium intakes have been linked to a lower body mass index.
- pantothenic acid (5.5% DV). This B vitamin increases energy expenditure and improves body composition.
- vitamin B6 (5% DV). It reduces BMI, fat mass, and waist circumference.
- manganese (4% DV). Obese people are more likely to be deficient in manganese. Also, manganese controls oxidative stress.
- phosphorus (4% DV). This electrolyte regulates appetite and helps burn belly fat.
- riboflavin (3.5%). This B vitamin supports weight loss and decreases hip circumference!
- iron (3%). Iron deficiency is pretty common and it has been linked to obesity.
- niacin (1% DV).
- zinc (1% DV).
Anthocyanins, melatonin, tryptophan, and serotonin also are key factors for weight loss. They enhance energy metabolism and belly fat burning!
How to eat cherries at breakfast for weight loss?
There are many great ways to incorporate cherries into your breakfast.
Firstly, you could eat cherries with other fruits. Having a cup of fruit salad for breakfast supports weight loss.
Also, you could add cherries to your oatmeal. Oatmeal with cherries or berries (e.g. cranberries) is one of the healthiest breakfasts you can have for weight loss.
Figs are among the healthiest foods you can eat at breakfast as well. They’re packed with antioxidants and minerals.
Moreover, cherries with plain Greek yogurt are beneficial for weight loss. Greek yogurt is packed with high-quality protein. A meal rich in protein and fiber promotes the feeling of fullness for many hours.
You could add muesli or granola to your yogurt as well. They support weight loss, as they’re packed with various bioactive compounds that are involved in energy metabolism.
Additionally, you could add half a handful of almonds or sunflower seeds to your morning yogurt-based snack. They’re among the richest foods in vitamin E. Vitamin E is one of the most powerful antioxidant compounds. It protects the skin and eyes. So, it’s important to boost vitamin E intake first thing in the morning.
Last, but not least, you could eat a turkey sandwich for breakfast. Poultry, eggs, and cheese are the main dietary sources of tryptophan for many people. Turkey and chicken have significantly more tryptophan per serving than cherries. So, it could improve your mood as well.
For comparison, turkey has approximately 150 mg of tryptophan, while cherries have only 10 mg of tryptophan per 100g.
How many cherries can I eat in the morning?
A serving is 14 cherries. A cup of cherries contains 14–18 cherries.[15]
Most healthy people who want to lose weight can consume a cup of cherries in the morning.
However, eating much higher amounts could be good for you as well.
Most studies that had beneficial effects on obesity or overall health included between 45 and 270 cherries in the daily diet of participants. This dose is equivalent to 3–19 servings of cherries.[8}
Certainly, most healthy people could consume 3 servings of cherries per day. After all, it’s recommended to consume 5 servings of fruits and vegetables every day. However, variety is better.
We should prefer consuming various fruits as part of a well-balanced diet. This way, we get more nutrients from our diet. A wide variety of health-promoting phytonutrients protect our good health more efficiently, as they act synergistically!
Can people with diabetes or people on keto eat cherries?
People on keto can consume only a few cherries per day. As they have some sugar, cherries aren’t keto-friendly. A cup of cherries provides almost all the sugar that you can consume on a ketogenic diet per day.
So, people on keto should eat fewer than 10 cherries per day. 10 cherries contain about 11 grams of sugar.
On the other hand, people with diabetes can eat cherries to satisfy their sweet tooth. According to a study, cherry consumption as part of a healthy, well-balanced diet can decrease hemoglobin A1C (HbA1C), very-low-density lipoprotein and triglycerides in diabetics.[8]
Antioxidants in cherries play a key role in postprandial glucose responses.
Can I drink tart cherry juice for weight loss?
As a rule of thumb, you should avoid consuming any fruit juice if you’re on a diet. Fruit juices are packed with sugar and calories. Additionally, they don’t reduce hunger, as they lack fiber!
Cherry juice is bad for weight loss as well. A small 8 oz cup has 29 grams of sugar and 140 calories.
What’s the best time to eat cherries?
Certainly, the best time of the day to eat a cup of cherries is in the morning. They hydrate the body and substantially increase its antioxidant status.
Another great time to eat cherries is 30 minutes before a high-calorie meal. Especially on an empty stomach. Water and fiber in cherries take up a lot of space in the stomach, promoting satiety, while antioxidant control glucose levels.
So, cherries help consume fewer total calories in a day.
You can even drink cherry juice while dieting. But, the best time to drink a glass of tart cherry juice is close to exercise. Sugar is necessary for energy, while antioxidants promote recovery and alleviate exercise-induced soreness. Tart cherry juice has many benefits for athletes.