Cranberry Juice: Health Benefits and Risks

It’s nearly impossible to overlook the health benefits of cranberry juice, especially when included in a well-balanced diet. Cranberries may be small, but their health potential is not! Packed with vitamins and minerals essential to overall health, cranberry juice can be an integral part of a healthy diet. Women, in particular, may benefit from increasing their cranberry juice intake to manage chronic urinary tract infections (UTIs).

Still, while cranberry juice can be good for you, there are caveats. For instance, some juice products contain too much sugar or interact with certain medications. Here’s everything you need to know about cranberry juice, its health benefits, and how to maximize its health-promoting effects.

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Cranberry Juice Nutrition Facts

Cranberries (Vaccinium macrocarpon) are closely related to blueberries and huckleberries, featuring essential vitamins and minerals for disease prevention and a healthy body. Although raw cranberries are best for optimal nutrition absorption, drinking cranberry juice is also highly effective.

Unsweetened cranberry juice contains ample vitamins C and E, which are powerful phytochemicals that act as antioxidants and help protect the body from cell damage due to free radicals. Other important antioxidants in pure cranberry juice include flavonoids, myricetin, peonidin, anthocyanins, proanthocyanidins, and quercetin.

One cup of unsweetened cranberry juice also meets much of the recommended daily values (DVs) for various nutrients, including the following:¹

• Vitamin C: 23.5gr (26% of the DV)²
• Vitamin E: 3.04mg (20% of the DV)³
• Vitamin K: 12.9mcg (11% of the DV)⁴
• Vitamin B6: 0.132mg (8% of the DV)⁵

Drinking one cup of unsweetened cranberry juice provides 112 calories, and pure cranberry juice not from concentrate also has about 30.9 g of carbohydrates.¹

Health Benefits of Cranberry Juice

This drink is most renowned for preventing UTIs, but several other health benefits of cranberry juice exist. The following section will explore six science-backed health advantages of drinking more cranberry juice.

1. Prevent UTIs

Cranberry juice has long been the go-to beverage to reduce the risk of UTIs in vulnerable populations, particularly women. People with recurrent UTIs have a greater urgency, experience pain or burning while urinating, and generally feel unwell. It is believed that the A-type proanthocyanidins found in cranberry juice prevent Escherichia coli (E.coli), a common cause of UTIs, from residing in the urinary tract or bladder.

According to one study, consuming cranberry juice had a 32% risk reduction of recurrent infections. Cranberry juice also had a 35% greater risk reduction than tablet supplements.⁶

Additionally, bladder cancer continues to be a growing concern worldwide. Research suggests UTIs correlate with a higher possibility of developing bladder and kidney cancers, highlighting a need for preventative care.^{7, 8}

2. Reduces Heart Disease

Cranberry juice may benefit your cardiovascular health due to its high polyphenolic compounds. Polyphenols decrease inflammation and cholesterol to improve blood vessel function and arterial stiffness related to high blood pressure or hypertension.⁹

Apple juice—another polyphenol-rich drink—also has antioxidative effects on cholesterol levels to reduce the risk of a heart attack. The vitamin K in both drinks helps lower blood pressure, further contributing to heart health.

3. Help Digestive Health

Studies suggest cranberry juice may positively affect gut health. After six weeks of consuming cranberry juice, one study’s participants showed significant improvements in constipation. The study also found higher levels of Coriobacteriaceae and Bilophila, suggesting more gut microbial activity.¹⁰

Cranberries have anti-inflammatory effects, much like celery. Celery juice is rich in luteolin and pyrroloquinoline quinone for decreased gut inflammation. However, strained celery juice lacks enough fiber to aid digestion. Some research also indicates cranberries offer anti-inflammatory effects that can help protect against helicobacter pylori-related ulcers.¹¹ Still, more research is necessary to determine whether cranberry juice has other digestive benefits.

4. Support Sexual Health

Because cranberry juice diversifies the gut microbiome, it’s possible it also helps restore healthy vaginal bacteria to ward off UTIs in menopausal women. Prior research—albeit limited—has also indicated cranberries neutralize vaginal odors.¹²

Cranberry juice is an excellent source of magnesium, which may reduce muscle cramps during menstruation. Women with severe premenstrual syndrome (PMS) and related conditions can receive muscular relief thanks to magnesium’s anti-inflammatory compounds and antioxidants.¹³

5. Improve Brain Health 

Cranberry juice consumption may be the key to a healthy brain as you age. According to one study, eating freeze-dried cranberries in an amount equal to one cup of fresh cranberries for 12 weeks showed impressive improvements in memory and cognition in older adults.¹⁴

As the number of people living with dementia grows rapidly each year, scientists and healthcare professionals are searching for ways to support brain health.¹⁵ Cranberry juice may offer protection against cognitive decline.

6. Boost Immunity 

Research indicates that cranberry juice helps boost immunity and support a healthy immune system to fight possible infections.

Cranberries have polyphenols and proanthocyanidins, giving the fruit bright red pigmentation. Prior research shows polyphenols and proanthocyanidins help prevent cancer, including oral cancer. According to researchers, polyphenols in cranberry juice prevent biofilm formation for dental caries and periodontitis, an oral infection, and reduce bacteria on the gums.^{16, 17}

Cranberry Juice Benefits for Women

Cranberry juice may be particularly beneficial for women, thanks to its high antioxidant content and robust vitamin profile. For decades, cranberries have been praised for their potential health benefits, especially regarding digestive and urinary tract health. However, their benefits may extend to other avenues of health, too.

Research has shown that women are more prone to urinary tract infections than men, highlighting the importance of preventative care.¹⁸ Enter cranberry products. Several systematic reviews have found that cranberry products, when compared to placebo alternatives, can reduce the risk of UTIs and alleviate symptoms, specifically in women who may be more prone to such issues. For example, cranberry juice contains proanthocyanidins that can help prevent bacteria like E. coli from binding to the walls of the urinary tract and wreaking havoc on your system.¹⁹

Additionally, cranberry juice may promote a healthy gut microbiome through its antimicrobial effects and anti-inflammatory properties. A small 2022 study found that the consumption of cranberry juice improved inflammatory markers and increased beneficial bacteria in the gut. Gut health also plays a role in many other aspects of health, including heart health. Plus, studies have linked drinking cranberry juice to improved cholesterol and blood pressure levels.^{20, 21} As women age, they may find cranberry juice is a valuable addition to a well-balanced diet.

Cranberry Juice: Potential Risks and Side Effects

Because commercial cranberry juice usually has a lot of sugar, the side effects of cranberry juice could include glucose spikes when consumed in large quantities. Be mindful of your diet’s overall glycemic index, and adjust your portion sizes as needed. Drinking too much cranberry juice may also cause weight gain or diarrhea.

Cranberries and cranberry extracts are high in oxalates, which are found in kidney stones. Individuals prone to kidney stones should steer clear of cranberry juice or supplement it only occasionally.²²

People taking certain medications may need to avoid drinking cranberry juice or monitor their portion sizes. Miradon, coumadin, and dicumarol have moderate effects from cranberry interactions. Lipitor and cranberries also have negative interactions, slowing the body’s ability to break down atorvastatin.²³

Research displays conflicting results on the interaction between cranberry juice and warfarin, one of the most popular blood-thinning medications. Some studies say it has no effect, while others say the amount of vitamin K could increase the effects of blood thinners. Always check with your healthcare provider before mixing cranberry juice with current medications. Likewise, consume cranberry juice in moderation to reduce side effects.²⁴

Is Cranberry Juice Good for You?

Cranberry juice can be a beneficial addition to a well-balanced diet. It’s packed with nutrients that support overall health and can help reduce risk factors associated with various chronic diseases. However, there are some factors to consider when choosing a cranberry juice product.

Some commercial fruit juice products have added sugar and high fructose corn syrup, offsetting the potential benefits of pure cranberry juice. The American Heart Association recommends limiting all added sugars to approximately 6% of your daily calories to support balanced blood sugar levels and cardiovascular health. Look for unsweetened juice and avoid cranberry juice cocktails, as the latter contains more sugar.²⁵

Additionally, drinking too much juice can lead to an upset stomach. Pay attention to how your body reacts to the juice and adjust your intake as needed if it affects you negatively.

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