Cranberries are known for their tart flavor, but the berries are also packed with vitamins, fiber, and antioxidants.
According to experts interviewed by EatingWell, regular consumption may support the urinary tract, immune system, heart, and digestion.
Can help prevent urinary tract infections
Cranberries contain antioxidants called proanthocyanidins, which may make it harder for bacteria to stick to the bladder wall.
This may reduce the risk of urinary tract infections, especially in women and people with recurring infections.
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100 percent cranberry juice is recommended
Experts recommend choosing pure cranberry juice without added sugar to gain the potential health benefits.
However, cranberries should not be used as a treatment for urinary tract infections, but rather as a preventive measure.
Some groups may benefit more from cranberries
Research published in the Cochrane Database of Systematic Reviews shows that cranberries may be especially beneficial for children, women with recurring urinary tract infections, and people receiving treatments such as radiation therapy to the bladder.
May support a healthy gut
The antioxidants in cranberries may also help prevent harmful bacteria from attaching to the intestines. This may help protect digestive health.
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Contributes to better digestion
Fresh and dried cranberries contain fiber, which is important for a healthy gut microbiome.
Fiber also helps maintain regular digestion, according to a study published in Microorganisms.
Vitamin C supports the immune system
One cup of fresh cranberries contains 14 milligrams of vitamin C.
The vitamin plays an important role in the immune system and helps the body with wound healing and collagen production.
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Antioxidants may reduce inflammation
Cranberries are rich in polyphenols and other antioxidants that may reduce inflammation in the body and support overall health, according to a study published in Nutrients.
May benefit heart health
According to experts, cranberries may contribute to better heart health by increasing HDL cholesterol and lowering LDL cholesterol.
Improved blood flow
Cranberries may also help the body produce more nitric oxide in the blood vessels. This can improve blood circulation.
Oral health may improve
Certain plant compounds in cranberries may inhibit bacteria linked to cavities and gum irritation, according to a study published in the Dentistry Journal.
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Contains several important nutrients
Cranberries are a good source of fiber, vitamin C, vitamin K, manganese, and vitamin E. They also contain antioxidants such as flavonoids and phenolic acids.
Too many cranberries may cause diarrhea
A high intake of cranberry products may lead to diarrhea. This is especially true for children, which is why it is recommended to increase intake gradually.
Blood-thinning medication
Cranberries may affect blood clotting because of their vitamin K content.
People using blood-thinning medications such as warfarin or aspirin should therefore be cautious about consuming large amounts.
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May increase the risk of kidney stones
People prone to kidney stones should limit their intake of cranberries, as the berries contain oxalates, which may contribute to stone formation.
Cranberries are versatile
Cranberries can be used in smoothies, sauces, baked goods, and salads. Dried cranberries add both tartness and sweetness to many dishes.
Sources: EatingWell, Cochrane Database of Systematic Reviews, Microorganisms, Nutrients, and Dentistry Journal.