Benefits of Cranberry Juice

Is cranberry juice good for you?

The American cranberry is a fantastic source of beneficial plant nutrients. It is rich in proanthocyanins, a class of plant compounds that have good bioavailability in humans and are beneficial for health. Cranberries are also high in many other plant nutrients. 

But what about cranberry juice? A cup of cranberry juice, which amounts to about 253 grams of juice, provides:

• 116 calories
• Almost 31 grams of carbohydrate
• Almost 24 mg of vitamin C 
• Substantial quantities of vitamin E, copper, vitamin K and vitamin B6

Cranberry juice can retain much of the phytochemical content of cranberry fruit, making it a good source of these compounds as well. 

So, cranberry juice can be a very nutrient-rich addition to any lifestyle. 

As with any type of juice, paying attention to the label is essential. Choose juices that contain 100% cranberry fruit juice or are a blend of cranberry and other common fruit juices like apple or grape. Watch out for cranberry juice drinks, as they may contain very little cranberry juice or have additional sweeteners like high fructose corn syrup, which are unnecessary. The best cranberry juice won’t have many, if any, additives and will be 100% made from fruit. 

Alternatively, if you want to get the benefits associated with cranberries but don’t want to drink juice, consider a cranberry extract supplement. These tabs can be easy to take daily and may be a good alternative for those watching their sugar intake. 

However, remember that cranberry juice should be a part of a healthy and balanced lifestyle. It cannot replace nutrients and vitamins that you get from other foods. Therefore, ensure you always get enough macro and micronutrients through your meals. And if you need some help meeting your micronutrient requirements, consider a multivitamin. 

Maxler VitaMen and VitaWomen contain everything an athlete or active person needs to meet their nutritional requirements. In addition, these multivitamins contain a range of beneficial herbal ingredients to support male and female health. VitaWomen even contains cranberry extract to help you get benefits from cranberry. 

Cranberry juice is a nutritious drink that may offer the body many beneficial compounds. But what are some of the benefits of drinking cranberry juice? 

Preventing infections

Staying healthy and ensuring your immune system is functioning well is essential year-round. It is especially important for those who have busy lives, as a cold can really whack us out of our routine. One of cranberry juice’s benefits is that it contains compounds that support our natural defences. 

Cranberry polyphenols may modify the proliferation of some of our immune cells. These cells serve as our first line of defence, which can help lower the symptoms of colds and flu. In addition, cranberry juice is an excellent source of vitamin C, which is vital for our immune function. Vitamin C supports the direct action of specific cells of the immune system and can support our epithelial function. 

If you’re looking for more ways to support your immunity or learn more about the immune system, check out our posts:

• The ABCs of immunity – how our immune system works
• Nutrition for the Immune System 101
• Choosing a vitamin D3 supplement for immunity

Improving heart health

Cranberry juice and cranberries have been suggested to be beneficial for heart health. It appears that cranberry juice can help promote a healthier blood fat profile, manage blood pressure, and lower markers of heart health issue risk, such as blood pressure, triglyceride levels, and glucose concentrations in blood. Cranberry juice and cranberries can also help us maintain a healthy cardiovascular system. 

Supporting digestive health

Many people are taking care of their microbiomes nowadays. Our gut has a living ecosystem of beneficial bacteria and other microorganisms that can affect our health. Cranberry seems to have an effect on these communities. It appears that the phytochemicals in cranberry can support proper gut function and prevent harmful bacteria from taking up residence there. In addition, it seems to boost the growth of certain beneficial bacteria. 

Prevent urinary tract infections

Many people, but especially women, have experienced a urinary tract infection at least once in their lifetime. In fact, they’re so common that they’re thought to affect at least 60% of women at some stage in their lives. A UTI happens when bacteria ascend to the bladder, causing uncomfortable symptoms. The issue with UTIs is also that for many people, they are recurrent, meaning that they will come back after a while, even after treatment. 

UTIs are usually treated with antibiotics, and recurrent infection may require long term low-dosage antibiotics for prophylaxis. There are many reasons why that may not be a feasible choice of prophylactic treatment, so people have turned to nature-inspired solutions instead. 

Enter cranberry, including its juice or capsules. They can reduce the risk of UTIs in children and those susceptible to UTIs after a medical procedure by over 50%. In addition, they may reduce the risk of UTIs in women with recurrent UTIs by just under 30%. Cranberry juice works due to the beneficial phytochemicals inside it called type A proanthocyanidins. These prevent bacteria from sticking to the walls of the urinary tract, preventing UTIs. 

Remember that cranberry juice is less of a treatment and more of a preventative measure for UTIs. Therefore, consult a pharmacist or a medical professional if you’re experiencing any symptoms associated with UTIs. They will be able to run tests to help you get diagnosed and offer subsequent treatment. 

Skin Health

The vitamin C in cranberries can also support skin health and beauty. That’s because vitamin C is a crucial compound required for the formation of collagen. It helps boost collagen production, which is essential for beautiful and healthy skin. This is especially important with ageing, as collagen production decreases with age. Vitamin C is also a vital antioxidant needed to prevent photodamage by UV rays. 

Sexual Health

Keeping our sexual organs in top health is also important at any stage of our life. Cranberry juice may help modulate vaginal microbiota in postmenopausal women, decreasing amounts of pathogenic bacteria and promoting beneficial bacteria. There is interest in cranberry potentially supporting erectile function. However, while the results of a recent study seem positive, more research is needed in the area. 

When should you not drink cranberry juice?

Cranberry juice and cranberries are natural foods. Therefore, they are mostly safe for adults and shouldn’t cause adverse reactions. However, consuming too much cranberry juice can lead to an upset stomach or loose stool. 

There are some factors to consider when drinking cranberry juice, though. We don’t know all the effects of cranberry juice on pregnant people, so it’s best to stick to food amounts and not go overboard with it. Those who are allergic to aspirin may need to watch their cranberry juice consumption, as it contains salicylic acid, a compound similar to aspirin. It may also interact with some medications. 

In addition, since cranberry juice can be sweetened with additional sugar, those watching their sugar intake need to check ingredient lists. 

If you’re concerned about your consumption of cranberry juice, don’t be afraid to reach out to a medical professional. They will be able to tell you whether you can consume cranberry juice and recommend how much to drink and when. Otherwise, feel free to enjoy cranberry juice as part of a healthy and balanced lifestyle. 

Cranberry juice contains essential nutrients like vitamin C and a range of beneficial phytonutrients. Drinking cranberry juice can support immunity and gut health and even help prevent UTIs. It’s vital to choose high-quality cranberry juice that is unsweetened and made from fruit. However, make sure that you’re adding cranberry juice to an already healthy diet instead of relying on it to meet most of your nutritional needs.