Cherries and Their Benefits for Women Over 50

By on October 14, 2021

Cherries are a good source of fiber, vitamins, and minerals such as vitamin C and potassium. These are all essential to maintaining a healthy immune system and gut. As women go beyond 50 and start to experience menopausal symptoms, cherries are known to benefit the gut flora affected by the hormone changes in menopause. Being low in calories, you can get a guilt-free vitamin boost.

Loaded with Antioxidants

Cherries are loaded with antioxidants, these can help to fight free radicals which cause cell damage, a symptom of menopause, and also can cause bone density loss in osteoporosis. Snacking on cherries post-exercise can potentially help reduce inflammation. In addition to antioxidants, cherries also have anti-inflammatory properties. Stiff muscles and painful joints which are also a few common effects of menopause can be reduced by increasing your intake of cherries.

Cherries help you get some sleep

Cherries contain melatonin which regulates the sleep-wake cycle. Obtaining quality sleep is vital at any age, but women over 50 experiencing menopause can suffer from many sleepless nights. The melatonin from the cherries can help improve your sleep quality, so try snacking on cherries in the evening too.

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Cherries for breakfast

cherriesWhat better way to start the morning than with a spoonful of cherries! Begin the day by satisfying your sweet tooth with this dark chocolate, cherry, and almond porridge.

This recipe also promises to be beneficial not just to your taste buds, but also for any menopausal symptoms you may be experiencing. Whole grains such as oats which have a low glycaemic index, meaning they release energy gradually throughout the day and help you feel fuller for longer, can help stop the highs and lows of sugar spikes and improve insulin sensitivity to help lose weight.

  • Prep time: 5 minutes
  • Cook time: 5-10 minutes
  • Serves 1


  • 50g of rolled oats
  • 250ml of whole milk or almond milk
  • 2 tbsp of cocoa powder
  • A large handful of whole, fresh cherries, pitted and halved
  • 20g of dark chocolate, roughly chopped (optional)
  • A small handful of whole almonds, roughly chopped
  • 1 tbsp of yogurt (optional)
  • 2 tbsp of honey or agave syrup


  1. Pour the oats along with the cocoa and milk into a small saucepan and place over medium heat. Stirring the mixture constantly, until the oats are fully cooked through and the porridge becomes thick and dark.
  2. If the mixture does become too thick, then that can be quickly remedied by adding more milk.
  3. Before transferring the mixture into a bowl, stir in 1 tbsp of honey.
  4. Once the porridge is in the bowl, top the porridge off with the fresh cherries, chopped almonds, dark chocolate pieces, and optionally yogurt of your choice (e.g. Greek yogurt). To finish, drizzle with the remaining honey.

Cherries for lunch

cherriesBored of salads, pasta dishes, and soups for lunch? Then this cauliflower, chickpea, and cherry grain bowl is an ideal alternative. This hearty grain bowl encapsulates the full juicy flavor of the fresh cherries beautifully, whilst fulfilling all your lunchtime hunger needs.

Some foods contain phytoestrogens which can weakly mimic estrogen and are good for women to incorporate into their diets such as chickpeas, flax seeds, and tofu. Plus they can also help with hot flushes and night sweats.

  • Prep time: 10 minutes
  • Cook time: 20-25 minutes
  • Serves 2


  • 200g of cooked, mixed grains of your choice (e.g. bulgar, freekeh, pearl barley or quinoa)
  • ½ of small cauliflower, separated into small florets
  • 1 tin of chickpeas, drained
  • 25g of parsley, roughly chopped
  • 25g of coriander, roughly chopped
  • Dill fronds (25g)
  • 2 spring onions, finely chopped
  • 80g of fresh cherries, pitted and halved
  • 2 tbsp of olive oil
  • 2 tbsp of Greek or soy yogurt
  • 1 tbsp of tahini
  • Juice of half a lemon
  • Salt and pepper


  1. Firstly, preheat the oven to 190°c. Place the cauliflower and chickpeas onto a baking tray and drizzle with olive oil and sprinkle with salt, then roast for 20-25 minutes. Keep an eye on the cauliflower and chickpeas and ensure to turn and stir them halfway through cooking until cauliflower is browned and chickpeas are crispy.
  2. Place the grains of your choice into a large bowl with the herbs, spring onions, and fresh cherries. Then transfer the cooked cauliflower and chickpeas over from the baking tray into the large bowl along with the rest of the ingredients. Season this mixture with salt and pepper, then stir thoroughly.
  3. Separately, mix the yogurt, lemon juice, and tahini with a pinch of salt in a smaller bowl. Split the grain mixture between two bowls and then finish the dish off with a drizzle of the freshly made tahini yogurt and serve.

Cherries with dinner

Stuck on a summer dinner idea? Look no further. This barbecued mackerel dish paired with fennel and pickled cherries is the perfect light, refreshing and hearty meal for those summer evenings. Oily fish such as salmon and mackerel can help improve memory and brain function because they contain healthy fats and reduce inflammation as they contain omega-three fatty acids.

  • Prep time: 30 minutes
  • Cook time: 10 minutes
  • Serves 4


  • 2 fresh, whole mackerel, gutted and cleaned
  • 2 large bulbs of fennel
  • 1 lemon, halved
  • 3 tbsp of olive oil
  • 100g of cherries, pitted and halved
  • 100ml of red wine vinegar
  • 1 tbsp of sugar
  • 1 tsp of salt


  1. Begin by combining the vinegar, sugar, and salt in a medium-sized bowl and stirring together until completely dissolved. Next, add the cherries, cover the bowl with cling film and place it in the fridge for at least 30 minutes in order for the mixture to pickle.
  2. Preheat a barbecue, wait until the coals are glowing and there are no longer any exposed, large flames.
  3. Whilst waiting for the barbecue, cut the fennel into thick slices and drizzle generously with olive oil. Transfer the fennel over onto the barbecue and grill both sides until the fennel is browned and starting to soften. Then remove the fennel and place it on a baking tray in order to keep warm while the mackerel is being cooked.
  4. Prepare the mackerel by drizzling over with olive oil and seasoning with a little salt. Place the mackerel on the barbecue and cook on one side until the skin becomes crispy and the flesh of the fish is opaque-colored. Then, carefully turn over and repeat on the other side.
  5. At the same time, cut the lemon in half and grill, cut side down until well browned and caramelized. To serve, spread the fennel slices out over a large plate, remove the mackerel from the barbecue, and place it on top of the fennel slices. Then, scatter the plate with the pickled cherries and add the barbecued lemon by squeezing it all over the dish.

Eating a healthy diet offers so many benefits, eating cherries in season certainly makes it more enjoyable. We hope that you enjoy these delicious options as much as we do!

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Cherries and Their Benefits for Women Over 50