Cranberries: 9 Health Benefits Beyond UTI
Cranberries are rich in protein, fiber, antioxidants, vitamins, and minerals, and they have a ton of benefits, including supporting the heart, preventing urinary tract infections, boosting the immune system, and more.
Cranberries are known for their red color and tangy sweetness. These beautiful ruby-colored berries grow in the acidic soils of North America and have a sharp, tart flavor, so they’re rarely eaten raw and are more often dried or juiced. Rich in nutrients like vitamins C and A, as well as antioxidants like flavonoids and phenolic acids, cranberries have a reputation for being good for your health. From preventing urinary tract infections (UTIs) to promoting heart health to supporting oral hygiene, these little ones pack more than their weight in nutritional value. Add them to your diet to reap the benefits of cranberries!
Nutritional value of cranberries
Fresh cranberries are 90% water, with the rest containing most of the carbohydrates, fiber, vitamins, and other nutrients. They also contain antioxidants such as flavonoids, which are plant compounds known to reduce inflammation. According to the United States Department of Agriculture (USDA), one cup, or 100 grams, of whole raw cranberries provides the following nutrients:
- Calories: 46
- Protein: 0.4 grams
- Carbohydrate: 12.2 grams
- Sugar: 4 grams
- Fibre: 4.6 grams
- Fat: 0.1 grams
- Sodium: 2 mg (milligrams)
- Calcium: 8 mg
- Iron: 0.23 mg
- Potassium: 80 mg
- Magnesium: 6 mg
- Phosphorus: 11 mg
- Vitamin C: 14 mg (25 percent of your daily requirement)
- Vitamin E: 1.3 mg
- Cranberries also contain a range of essential B vitamins, including vitamin B-1 (thiamin), vitamin B-2 (riboflavin), vitamin B-3 (niacin) and vitamin B-6.
According to the USDA, cranberry juice made from concentrate is typically high in added sugar, with 141 calories, 33.1 grams of carbohydrates and 90.8 milligrams of vitamin C per cup, but contains no fiber. In addition to juice, cranberry products such as canned cranberry sauce and dried cranberries are also available. The nutritional value, including flavonoid content, varies depending on the specific product and preparation.
Health Benefits of Cranberries
1. Rich in antioxidants
Like many other fruits and vegetables, cranberries are rich in antioxidants that help protect your body from free radicals. These molecules can damage cells and increase the risk of heart disease and some types of cancer. However, a study published in the journal Molecules shows that cranberries are not only rich in phenolic acids and flavonoids, but also have heart-protective, anti-carcinogenic, anti-diabetic, anti-inflammatory, anti-septic, antibacterial and antiviral.
2. Anti-aging properties
The aging process is closely linked to oxidative stress and inflammation. “The anti-aging properties of cranberries can help slow down the aging of cells and tissues by fighting oxidative stress, supporting healthy, youthful skin,” said Dr. Archana Batra, nutritionist and diabetes educator. They also play a role in stimulating the production of collagen, a protein that is important for maintaining skin elasticity and reducing wrinkles. In addition, research published in Food Biosciences has shown that cranberry polyphenols have many anti-aging properties, including slowing down aging, delaying health, and improving cognitive health in middle-aged people.
3. Prevent urinary tract infections (UTIs)
Urinary tract infections are a common and uncomfortable condition, especially in women. Cranberries have long been considered a UTI-preventing herb due to their ability to inhibit the growth of bacteria, particularly E. coli (the most common bacteria that causes UTIs). A 2017 meta-analysis published in the Journal of Nutrition found that cranberries reduced the risk of recurrent UTIs by 26 percent in participants with a history of UTIs.
4. Supports your heart health
Heart disease is the leading cause of death worldwide. Eating cranberries may help your heart because they contain antioxidants such as anthocyanins, proanthocyanidins, and quercetin. A study published in the Journal of Advances in Nutrition found that cranberries can reduce inflammation and improve cholesterol. Anti-inflammatory drugs can also reduce cardiovascular diseases such as blood cholesterol, high blood pressure, and stress.
5. Prevent certain types of cancer
Cranberries may also reduce the risk of certain types of cancer! Their antioxidants not only fight oxidative stress, but also have anti-inflammatory properties. A review published in the journal Antioxidants shows that the antioxidant content in cranberries can reduce the risk of 17 types of cancer, including breast, lung, and colon cancer, by inhibiting the growth of cancer cells and eliminating them from the body.
6. Improves eye health
Cranberries are also known to improve eyesight. They provide nutrients that support eye health, including vitamins A and C, as well as antioxidants such as lutein and zeaxanthin. These chemicals help protect the eyes from oxidative damage from UV rays and other environmental stressors. A study published in Pharmaceutical Biology also supports the benefits of cranberries in improving eyesight and vision.
7. Good for the gut
A healthy gut is crucial for overall health, and cranberries are great for your health and immunity. They’re high in fiber and may have prebiotic benefits that help promote the growth of good bacteria in the gut, reducing the risk of indigestion. Not only that, cranberries can also reduce bile acids in the gut, which can affect the intestines and colon.
8. Strengthens immunity
Another benefit of cranberries is the immune system, which is important in protecting and combating general health. According to research published in the Journal of Molecules, cranberries are rich in vitamins C and A, as well as other nutrients and antioxidants that strengthen the immune system and help the body detox against diseases. If you drink cranberries regularly, you will see good results.
9. Improve oral hygiene
Cranberries contain proanthocyanidins, nutrients that prevent oral diseases. This not only reduces the risk of diseases associated with tooth decay and gum disease, but also eliminates bad breath. According to research published by the Indian Society of Periodontics, cranberries show the ability to treat oral diseases such as cavities and infections due to their antibacterial and antimicrobial properties.
Are there any side effects of cranberries?
Cranberries are loved for their sour taste and health benefits, but they can also have some side effects.
1. Stomach ache – Digestive problems such as stomach ache are caused by the acid they contain, which can cause discomfort in some people.
2. Kidney stones – Another problem is kidney stones. While cranberries can prevent urinary tract infections (UTIs), their high oxalate content can lead to stone formation in victims, according to the National Kidney Foundation.
3. Allergic reactions – In rare cases, allergic reactions can cause itching, swelling or difficulty breathing, especially in people who are sensitive to strawberries and similar fruits.