Experts Share Surprising Health Benefits of Cranberries
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Cranberries may grace your dinner table once or twice a year, typically in the form of a tangy sauce, sweet juice, or fruity pie. While these sugar-laden foods may not boast many health benefits, the berry itself has its pros. But, are cranberries good for you?
Meet the Experts: Marissa (Meshulam) Karp, M.S., R.D., C.D.N., founder of MPM Nutrition, Katy Galle, senior vice president of research, development, and sustainability at Ocean Spray, Dr. Sherry Ross, ob/gyn, author, and co-founder of Oneself Intimate Skin Care and the Women’s Health & Wellness School on the Mproov app; and Lauren Manaker M.S., R.D.N., L.D.
Cranberries are one of three commercially cultivated fruits native to North America and are grown in the wild on vines in sandy bogs and marshes, explains Katy Galle, senior vice president of research, development, and sustainability at Ocean Spray.
Cranberries contain powerful plant compounds and are rich in antioxidants, which help keep our cells healthy by taming inflammation. “This anti-inflammatory effect helps reduce the risk for many chronic diseases like diabetes, heart disease, and cancer,” says Marissa (Meshulam) Karp, M.S., R.D., C.D.N., founder of MPM Nutrition.
Cranberry nutrition
Cranberries are roughly 87% water and 12% carbohydrates. One cup of whole, raw cranberries contains:
Calories: 46
Protein: 0.5 g
Fat: 0 g
Carbohydrates: 12 g
Fiber: 4 g
Sugar: 4 g
Vitamin C: 14 mg, about 19% of the daily value
Vitamin E: 1.32 mg, about 9% of the daily value
Vitamin K: 5 mcg, about 6% of the daily value
Manganese: 0.267 mg, about 15% of the daily value
Health benefits of cranberries
Cranberries have been used in home remedies for years, from plaque-fighting and skin moisturizing, to anti-itch solutions and urinary tract infection support. Though the jury is still out on the science behind some, there’s some truth to the tales.
Ahead, find science-backed health benefits of cranberries.
May prevent urinary tract infections (UTIs)
One of the most well-known health benefits of cranberries is their ability to prevent urinary tract infections. “Cranberries can make the urine more acidic and prevent harmful bacteria from sticking to the walls of the bladder,” says Sherry Ross, M.D., ob/gyn., author, and co-founder of Oneself Intimate Skin Care and the Women’s Health & Wellness School on the Mproov app. “An acidic environment in the urine makes the destructive bacteria build-up more difficult, reducing the chance of getting a UTI.” Dr. Ross notes that cranberries are a means of prevention, not treatment, and more medical studies are needed to prove their effectiveness.
May help reduce stomach cancer risk
Cranberry consumption may help suppress a type of bacteria that causes peptic ulcers, which can lead to stomach cancer, explains Lauren Manaker M.S., R.D.N., L.D. The proanthocyanidins found in cranberries are responsible for fighting this bacteria. While more research is needed, Manaker cites one study that found drinking ½ cup of proanthocyanidin-rich cranberry juice twice daily for eight weeks resulted in a 20% reduction in the infection rate of this bacteria.
Support oral health
The same proanthocyanidins responsible for reducing stomach cancer risk may support oral health by inhibiting the effects of a bacteria found in the mouth, says Manaker. “The plant compounds found in cranberries and cranberry juice have been shown to help manage the development of dental plaque, tooth decay, dental cavities, and gum disease,” she explains.
Boost heart health
“Data shows that consuming cranberry juice is linked to improved blood pressure,” says Manaker. She cites one small study of 40 participants that found drinking about two cups of cranberry juice cocktail for eight weeks led to a decrease in diastolic blood pressure compared to the placebo.
Another study of nearly 2,000 women found anthocyanins and flavonoids, abundant in cranberries, may reduce cardiovascular disease risk. The beneficial plant compounds may also help prevent hypertension.
Vitamins and minerals
Cranberries contain a wide range of vitamins and minerals. The antioxidant activity found in cranberries is largely due to their vitamin C, vitamin E, and vitamin K content.
They’re also a good source of manganese, a mineral key for bone health, and contain small amounts of potassium, calcium, magnesium, and iron.
Plant compounds
Cranberries contain polyphenols, a class of plant compounds that have antimicrobial and antioxidant properties. They owe their bright red color to flavonoids, which also have antioxidant properties. Some other plant compounds found in cranberries include:
Quercetin: Like other antioxidants, quercetin helps neutralize free radicals and may protect against heart disease and cancer. Quercetin may also have an anti-inflammatory and antihistamine effect.
Myricetin: This flavonoid is often used as a food additive because of its ability to protect lipids against oxidative damage. It may also protect against aging in humans, targeting diseases like Parkinson’s and Alzheimer’s.
Ursolic acid: It’s found in the cranberry’s skin and is partly responsible for anti-inflammatory, antitumor, and anticancer activities.
Anthocyanins: They’re concentrated in the berry’s skin, but also found in its pulp. While research is limited, anthocyanins may help lower blood pressure and reduce your risk for certain diseases and cancer.
Proanthocyanidins: Cranberries are one of the few foods that contain this type of flavonoid, which may help prevent urinary tract infections.
Potential side effects of cranberries
Unless you have an allergy or sensitivity, experts say you should be able to enjoy cranberries in moderation. But the berry may pose the following risks if consumed in excessive amounts:
Interference with certain medications: Be cognizant of your cranberry intake if you’re on a blood thinner like Warfarin, says Karp. While complete avoidance probably isn’t necessary, don’t go overboard (like over 1 to 2 liters every day), explains Manaker. Speak with your physician before adding cranberries to your diet if you take any medication, to be on the safe side.
Gastrointestinal discomfort: Cranberries are naturally acidic so excessive consumption may lead to stomach upset, particularly if you have acid reflux or stomach ulcers, explains Manaker. “Moderation is key, and it’s advisable to listen to your body’s response and adjust your intake accordingly,” she says.
Kidney stones: Cranberries contain oxalates, so they may increase your risk for kidney stones (which are made of calcium oxalate) when consumed in large quantities, says Karp. It’s best to limit your consumption of cranberries if you’re susceptible to kidney stones.
What is the best way to eat cranberries?
Cranberries can be eaten raw, but they’re extremely tart and therefore may not be palatable. Karp suggests mixing them with orange juice, olive oil, and garlic to make a simple dressing. For a quick, convenient option, look for unsweetened dried cranberries. “Sweetened dried cranberries tend to have more than 20 grams of added sugar for a small serving,” says Karp. “Unsweetened dried cranberries can be great in a tuna or chicken salad or mixed into a leafy green salad.”
Cranberries can also be found in supplement form, often as tablets, capsules, or powders.
When are cranberries in season?
They are harvested from late August through November and have a limited season in the fall, Galle says. “You’ll see fresh cranberries filling the produce section at your local supermarket during that peak harvest season from early October through December,” she adds.
The bottom line
Cranberries, one of the few commercially cultivated fruits native to North America, contain powerful vitamins, minerals, and plant compounds that contribute to their antioxidant and anti-inflammatory effects. They’re often found raw, dried, juiced, or as a supplement.
They pose several potential health benefits, such as the prevention of UTIs, boosted heart health, and the maintenance of good oral health.
Those without allergies or sensitivities should be able to safely consume cranberries in moderation, while others on specific medications or prone to kidney stones may want to limit their intake and consult their physician before adding the berry to their diet.
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