Health Benefits of Cranberry Juice
When you think of cranberry juice, you think… cocktail mixer? Maybe what you’ve heard can help treat a UTI? You’d be right on both counts, but the fruit juice has a lot more to offer.
What you choose to put in your body — in the form of both food and beverages — can have a significant impact on your risk of chronic illness. Juice is one diet choice that, generally speaking, your body can do without. That’s because most juices are brimming with added sugar and have fewer nutrients and less fiber than fresh fruit. However, some types of juice, including pure, unsweetened cranberry juice may have useful health benefits when consumed in moderation.
According to the Heart and Stroke Foundation of Canada, it’s best to consume no more than five ounces per day to keep your sugar levels low. “Too much sugar from all sources — including juice — is linked to poor health outcomes,” they write.
Wondering what you stand to gain by drinking cranberry juice?
Cranberry Juice Nutrition
Here is the nutritional information for a 1-cup serving of unsweetened cranberry juice, per the USDA:
- Calories: 116
- Carbohydrates: 31g
- Dietary fiber: 0.3g
- Total sugar: 31g
- Added sugar: 0g
- Protein: 1g
- Total fat: 0.3g
- Saturated fat: 0.3g
- Cholesterol: 0mg
- Sodium: 5mg
- Vitamin C: 24mg
- Vitamin K: 13mg
- Vitamin E: 3mg
Cranberry juice is renowned for its vitamin C (27% of the Daily Value) and antioxidant content, which helps support a healthy immune system. It’s also low in total calories and fat.
Health Benefits of Cranberry Juice
1. Cranberries are rich in polyphenols
Drinking cranberry juice is a common recommendation to protect against UTIs, mainly due to its plant compounds called polyphenols.
Research points to cranberries’ ability to prevent the adherence of pathogenic bacteria in the urinary tract, and help lower inflammation.
However, research about the effectiveness of cranberry juice and UTI prevention is mixed, but it seems that drinking cranberry juice is most effective in certain populations including women who frequently get UTIs and older adults in nursing homes.
The same cranberry plant compounds that may prevent UTIs could also have benefits for oral health, because polyphenols help decrease your risk of cavities by controlling mouth acid levels and protecting against gum decay. And research in the European Journal of Oral Sciences notes that polyphenols from dark-colored fruit berries, “could provide innovative bioactive molecules as natural weapons against dental caries.”
2. It increases hydration
When it comes to staying hydrated, you’re not limited to plain water. Fruit juice — including cranberry juice — is fair game, thanks to its high water content. This can help boost your hydration, which is vital for basic bodily processes like regulating body temperature, supporting digestion, and absorbing nutrients.
3. It promotes immune function
Cranberry juice contains compounds like proanthocyanidins and vitamin C, which are known to support immune function. Vitamin C is especially important for top-notch immunity, as it’s essential for the production and function of white blood cells. These cells help your immune system respond to infections, as they’re responsible for fighting and destroying germs that might make you sick. The antioxidants in cranberries (and therefore, cranberry juice) also have anti-inflammatory properties, which also contribute to healthy immune function.
4. It may support heart health
As the antioxidants in cranberry juice combat oxidative stress, they could also reduce the risk of heart disease. That’s because oxidative stress can damage cells in the heart, negatively affecting heart function over time.
Cranberries and cranberry juice also contain flavonoids, a type of antioxidant that may prevent atherosclerosis. Atherosclerosis happens when plaque builds up in your arteries, potentially reducing blood flow and increasing the risk of heart disease. However, the potential heart-related benefits of cranberry juice come from in vitro studies — which are done in a petri dish or test tube vs. in a living organism — so more research is needed before confirming the cardioprotective effects of cranberries and cranberry juice.
Risks and Side Effects of Cranberry Juice
While cranberry juice is generally safe for most people, consuming large amounts may lead to upset stomach or diarrhea. This is due to its acidic nature and high sugar content.
If you’re prone to kidney stones, be mindful when drinking cranberry juice. Cranberries contain oxalates, which can contribute to the formation of kidney stones. Likewise, if you’re taking blood-thinning medications, cranberry juice might interact with these drugs, so talk to your doctor before sipping on the drink.
Tips for Choosing the Healthiest Cranberry Juice
When selecting cranberry juice, keep these tips in mind:
- Check for Added Sugar: Take a look at the nutrition label of the cranberry juice you’re considering buying. Opt for one with 100% pure cranberry juice and no “added sugars” on the nutrition label. This is different from the naturally occurring sugars from the fruit which will be present in the juice.
- Read the Ingredients: Be sure to also take a look at the list of ingredients. Again, ideally look for products with just one ingredient: “cranberry juice.” Aim to avoid cranberry juices with preservatives, artificial additives, or added flavorings that aren’t juice.
- Skip the Fruit Cocktails: Oftentimes in stores, you’ll see juices labeled as “Cranberry Juice Cocktail.” These usually contain added sugar in the form of high-fructose corn syrup or other sweeteners, so it’s best to skip these.
