Health Benefits of Cranberry Juice - Health.com

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Cranberries are native to North America. Many people consider cranberries to be a superfood due to their high nutrient and antioxidant content. Some preliminary research has linked cranberry juice to prevention of some types of cancer, decreased blood pressure, and increased immunity.

Additionally, cranberry juice has been used as a long-time home remedy for the prevention and treatment of urinary tract infections (UTIs).

Here’s what the research says about its effectiveness, plus its additional health benefits, nutritional value, what to look for when buying cranberry juice, and simple, healthful ways to consume it.   

A 2023 research review concluded that cranberries contain antioxidants called proanthocyanidins, which prevent bacteria like Escherichia coli from clinging to the cells that line the bladder, thus reducing infection risk.

Consuming cranberries in juice form seems to be a better bet. A 2021 analysis of 23 previously published studies stated that cranberry juice was more effective than cranberry capsules or tablets at reducing UTIs. Researchers noted this may be due to its liquid and that people who consume cranberry juice may be better hydrated than those who use supplements.

However, it’s important to note that The National Center for Complimentary and Integrative Health (NCCIH) states that cranberry, including cranberry juice, is not effective as a treatment for an existing UTI.

Some recent research suggests that consuming cranberry juice does not improve urinary frequency symptoms, feeling unwell, or the duration of symptoms in women with acute UTIs compared with drinking water. And in women who received both antibiotics and cranberry juice or a placebo the juice did not further reduce urinary symptoms.

Lastly, although cranberry juice has been a long-time home remedy used to treat UTIs, the Food and Drug Administration (FDA) says that although consuming one serving (8 ounces) a day of cranberry juice may help to reduce the risk of recurrent UTIs, the scientific evidence supporting this claim is limited and inconsistent.

In short, if you’re at risk of recurrent UTIs, cranberry juice may help, but it likely won’t cure an existing infection.

Over half the world's population is infected with Helicobacter pylori (H. pylori), a type of bacteria that can cause stomach ulcers and increase risk of developing stomach cancer.

A 2021 study looked at the impact of antioxidant rich cranberry on levels of the bacteria in over 500 adults. Subjects consumed either a placebo, cranberry powder, or cranberry juice with low, medium, or high antioxidant levels for eight weeks. Researchers found that the consumption of high‐proanthocyanidin (antioxidant) juice twice daily resulted in decreased H. pylori infection rates by 20% compared with other dosages and the placebo.

Scientists stated that the results suggest that regular consumption of cranberry juice, when administered at the correct dosage and frequency, has potential to partially suppress H. pylori.

Rheumatoid arthritis (RA) is an autoimmune and inflammatory disease in which the body’s immune system attacks healthy cells by mistake, which causes painful swelling, mainly in the joints.

A 2019 study looked at the effect of cranberry juice on RA activity in a small number of women with the condition. Some added 500 mL per day (about two cups) of low-calorie cranberry juice and others maintained their usual diets.

While scientists noted that larger and long-term studies are needed, they observed that the volunteers who drank cranberry juice experienced improvements in their disease activity scores.

Heart disease is the leading cause of death for both men and women in the U.S., according to the CDC.

A 2015 small, randomized control trial looked at the impact of low-calorie cranberry juice on heart disease risk factors. Thirty women and 26 men consumed either 240 mL (one cup or eight ounces) of low-calorie cranberry juice or a placebo with a matching flavor, color, and calorie level twice per day for eight weeks. The placebo contained varying amounts of phenolic antioxidants and sugar.

Compared to the placebo, the low-calorie cranberry juice drinkers experienced greater reductions in triglycerides (blood fats), C-reactive protein (a marker of inflammation), blood pressure, and fasting blood sugar. Scientists concluded that low-calorie cranberry juice can reduce several heart disease risk factors.

In addition to its antibacterial properties, cranberry juice may help bolster the immune system. In one randomized, double-blind, placebo-controlled trial, subjects drank 450 mL (about two cups) of a low calorie cranberry beverage made with juice-derived powdered cranberry or a placebo daily.

After 10 weeks, researchers found that levels of immune cells that serve as a first line of defense against colds and flus were five times higher in cranberry juice drinkers. And while the cranberry group didn’t have fewer illnesses, they did report significantly fewer symptoms.

The gut microbiome is the community of microorganisms (such as fungi, bacteria, and viruses) that live in your gut. And gut microbiota, the specific microbes in your gut, change in response to factors like diet and exercise.

A 2016 study found that antioxidants in cranberry juice had a positive impact on gut microbiota. The effects may include, inflammation reduction, fending off harmful bacteria, and feeding beneficial gut bacteria.

Another 2022 study looked at the impact of cranberry juice on the gut microbiome and inflammatory markers in overweight adults. A total of 45 people with overweight or obesity aged 18–65 years consumed eight ounces of a placebo drink or cranberry juice twice a day for six weeks.

The cranberry juice drinkers experienced a slight improvement in inflammatory markers and had an increase in the abundance of beneficial gut bacteria, likely due to the juice’s polyphenol antioxidants. They also had improvements in constipation status.

Vaginal dysbiosis occurs when normal hydrogen peroxide and lactic-acid–producing “good” Lactobacillus bacteria in the vagina are replaced with high concentrations of anaerobic or “bad” bacteria. This can lead to bacterial vaginosis, with symptoms that include fishy smelling vaginal discharge.

A 2021 study, published in Food Frontiers, looked at the impact of cranberry juice on the gut and vaginal microbiota in a small number of postmenopausal women. Twenty-three women consumed either 8 ounces (oz) of cranberry juice or a placebo daily for 15 days. Researchers found that compared with the placebo, cranberry juice significantly reduced the abundance of pathogenic or infection-causing bacteria in women with dysbiosis.

Scientists also stated that an aging gut microbiota tends to be less diverse and responsive to dietary changes, yet the relatively short-term daily consumption of cranberry juice showed a promising prebiotic effect and may help maintain levels of a wide range of beneficial gut bacteria. This also helps support vaginal health as bacteria can migrate from the gut to the vagina.

One cup (8 ounces) of unsweetened cranberry juice provides:

• Calories: 116   
• Fat: 0.329 grams (g)
• Sodium: 5.06 mg   
• Carbohydrates: 30.9 g
• Fiber: 0.253 g
• Sugars: 30.6 g
• Added sugars: 0 g  
• Protein: 0.987 g
• Vitamin C: 23.5 mg, 26% of the Daily Value
• Vitamin E: 3.04 mg, 20% of the Daily Value   
• Vitamin K: 12.9 mcg, 10% of the Daily Value

Vitamins C and E both act as antioxidants. Vitamin C also supports healthy skin, bones, and connective tissue, promotes healing, and helps the body absorb iron.

Vitamin E supports immune function, helps form red blood cells, widens blood vessels to prevent unwanted blood clots, and helps the body use vitamin K.

Vitamin K helps maintain strong bones. It’s also needed to make proteins in the liver that allow blood to clot properly when needed, such as after a cut.

Cranberries are also rich in polyphenol antioxidants, including phenolic acids, anthocyanins, and flavonoids. They’re also one of the few fruits high in proanthocyanidin antioxidants, which are linked to many health benefits. These include antimicrobial effects, immune and brain support, and protection against cancer, diabetes, heart disease, and obesity.

The NCCIH states that cranberry products are generally thought to be safe but can cause stomach upset and diarrhea if consumed in very large amounts, particularly in young children.

In addition, little is known about the safety of cranberry juice during pregnancy or while breastfeeding.

There is conflicting research about if cranberry interacts with the blood thinning medication warfarin.

People with UTI symptoms should see a healthcare provider for a proper diagnosis and treatment. You shouldn't use cranberry products in place of proven UTI treatments.

The composition of cranberry juice can vary considerably. You’ll find all of the following options on the market:

• 100% unsweetened cranberry juice
• 100% juice made from a mixture of cranberry and another fruit juice, such as cran-raspberry, cran-Concord grape, cran-cherry, cran-pomegranate and more
• Cranberry juice cocktail, which may contain as much as 25 grams of added sugar per cup (eight ounces)
• Diet cranberry juices made with artificial sweeteners

The American Heart Association recommends that women limit all added sugar to no more than 25 grams per day and men no more than 36 grams daily. That means just one cup of sweetened cranberry juice hits the total daily added sugar cap for women. 

This makes 100% fruit juice the best option. But according to the FDA, it should provide at least at least 27% cranberry juice.

Pure cranberry juice can be bitter, so if you drink it straight a juice blend may help. Or you can create your own combo with at least one third cup 100% cranberry juice per cup of 100% juice. Cranberry juice can also be blended into a smoothie along with sweeter fruits like banana or dates, or added to tea, sparkling water, salad dressings, or popsicles. You can also use cranberry juice as the liquid in oatmeal or overnight oats, marinades, and sauces.  

Cranberry juice is rich in anti-inflammatory antioxidants and key nutrients. It may also help prevent UTIs, support a healthy gut, and help manage some chronic conditions, like heart disease and rheumatoid arthritis.

However, consuming cranberries daily may not be optimal for everyone. Too much cranberry can trigger digestive distress. Talk to your healthcare provider about if daily cranberry juice consumption may be helpful based on your personal health history and goals, and if so, the best type and amount to consume.

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