Cranberry juice, while perhaps not as ubiquitous as orange or apple juice, is a flavorful and healthful beverage with a wide array of benefits. From potentially preventing urinary tract infections to boosting heart health, this tart drink offers a surprising amount of nutritional value. Cranberries grow on creeping, low-lying vines and do best in peat-based soil and damp conditions. Wisconsin is the world’s largest producer of cranberries. The state of Wisconsin alone produced 5.01 million barrels in 2023.
Nutritional Profile of Cranberry Juice
Cranberry juice is a nutritious drink packed with antioxidants and essential vitamins and minerals that support the immune system and overall health.
A single cup of cranberry juice boasts:
- 23.5 milligrams of vitamin C, providing 26% of your suggested daily allowance in an 8-ounce serving.
- 3.04 milligrams of vitamin E, approximately 20% of the suggested daily allowance of vitamin E.
- 32.9 milligrams of phosphorus
- 20.2 milligrams of calcium
- 15.2 milligrams of magnesium
- 195 milligrams of potassium
- 8.35 milligrams of choline
One cup of unsweetened cranberry juice also contains:
- 116 calories
- 1 gram of protein
- 0 grams of fat
- 31 grams of carbohydrates
- 0 grams of fiber
- 31 grams of sugar
To maximize the health benefits, it is best to choose a juice without added sugars.
Read also: Diet Ocean Spray Cranberry Juice: Nutrition and Refreshment
The Power of Antioxidants
Cranberry juice is an excellent source of vitamin C, a powerful antioxidant that protects cells and DNA from damage caused by molecules called free radicals. This may lower your chances of developing diseases such as cancer, heart disease, and more. Your body uses vitamin C to build blood vessels, cartilage, muscles, and collagen. Getting enough of it supports faster healing after injuries. Vitamin C also helps your body absorb iron.
An 8-ounce glass of cranberry juice has approximately 20% of the suggested daily allowance of vitamin E, which is essential for the health of your skin, blood vessels, and heart.
Cranberry juice has many other antioxidant compounds, including:
- Myricetin
- Peonidin
- Anthocyanins
- Proanthocyanidins
- Quercetin
These antioxidants are mainly found in the skins of fresh cranberries. Since cranberry juice doesn’t contain the skins, it has lower concentrations of these antioxidants.
Potential Health Benefits of Cranberry Juice
May Improve Heart Health
Anthocyanins are antioxidants that give cranberry juice its deep red color. They benefit heart health by stopping plaque from building up inside the arteries, which can lead to hardened arteries, heart attacks, or high blood pressure. Many studies have found that cranberry juice may lower cholesterol levels and blood pressure, reducing your chance of getting heart disease. Drinking two glasses of cranberry juice a day can lead to significant heart health benefits, according to a study led by Janet Novotny, an Agricultural Research Service (ARS) physiologist at the Beltsville Human Nutrition Research Center in Beltsville, Maryland. Novotny gave 56 people either low-calorie cranberry juice or a similar-tasting placebo twice a day for 8 weeks and found that the juice lowered several risk factors for cardiovascular disease (CVD), diabetes and stroke. The 30 women and 26 men were given 8-ounce servings at breakfast and dinner in a double-blind study in which they ate only foods provided as part of the study. After 8 weeks, volunteers given the juice had lower levels of 5 of 22 indicators of cardiometabolic risk in their blood, compared with volunteers given the placebo. The differences could be considered “a notable result,” Novotny says. Cardiometabolic risk is the combined risk of cardiovascular disease (CVD), diabetes and stroke, which together causes more deaths in the developed world than anything else. CVD alone causes 930,000 deaths in the United States each year. Risks of developing CVD, diabetes and stroke can be modified with diet and exercise.
Read also: Exploring Apple Cider Vinegar and Cranberry Juice
May Keep the Gut Healthy
Antioxidants in cranberry juice, particularly A-type proanthocyanidins, help lower the amount of harmful bacteria living in your gut, protecting its lining from damage linked to an unhealthy diet. This can improve your digestion. Cranberry juice may promote gut health by increasing the number of beneficial gut bacteria in your digestive tract, which aids digestion and helps your body absorb nutrients.
May Prevent Ulcers
A-type proanthocyanidins may also help stop the growth of a bacteria called Helicobacter pylori, which can attach to the stomach lining and cause ulcers. When your cells are healthy, your body can better defend against infections. Cranberry’s proanthocyanidins may prevent stomach ulcers by stopping H. pylori from embedding inside the walls of your stomach and taking up root. H. pylori are bacteria found in contaminated food and water that can damage the protective lining of the stomach or small intestine, leaving the tissue vulnerable to stomach acid. Over time, the stomach acid eats through the lining and produces an open sore (ulcer).
May Prevent Infections
Cranberries have antioxidants known as A-type proanthocyanidins, which can stop bacteria from sticking to surfaces in the body. This includes the bacteria responsible for causing oral and stomach infections. Researchers at the University of Florida found that cranberry juice reduced cold and flu symptoms. Some chemicals in cranberries may help fight viruses and bacteria. A 2020 study found that cranberry compounds had the potential to slow down six bacteria that could lead to periodontal diseases.
May Prevent Urinary Tract Infections (UTIs)
One of the most recognized health benefits of cranberry juice is its potential to prevent or treat urinary tract infections (UTIs), usually caused by E. coli bacteria. The A-type proanthocyanidins found in cranberry juice may stop this bacteria from collecting on the walls of the bladder and urinary tract. A review and meta-analysis of studies of nearly 4,000 people susceptible to UTIs suggests that compounds in cranberry juice called proanthocyanidins (the pigment that gives cranberries their red-purple color) may prevent E. coli bacteria from sticking to your urinary tract. One meta-analysis of 18 studies found that drinking cranberry juice was associated with a 54 percent lower rate of UTIs than a placebo drink. But studies on whether cranberry juice can actually prevent UTIs have shown mixed results. A review in 2012, which analyzed 24 studies on cranberries for UTI prevention, found them to be less effective compared to earlier reviews from 2004 and 2008. However, a meta-analysis in 2021 that included an additional 23 trials showed that cranberry products did lessen the frequency of UTIs in people who were prone to getting them. The results vary so much because many of the studies didn’t specify the amount of active ingredient in the cranberry products, which could mean they were not potent enough to work.
Since cranberry products are generally safe, they won’t do any harm and could be worth trying if you struggle with UTIs.
Read also: Unpacking the Nutritional Value of Diet Cranberry Juice
It’s important to keep in mind that while cranberry juice may lessen your chances of getting a UTI, it can’t cure an active infection once it has started. Talk with your doctor if you think you may have a UTI.
Additional Benefits for People with Vaginas
In addition to its vitamins and nutrients, cranberry juice has extra benefits for people with vaginas. Research suggests that cranberries may also improve the balance of good bacteria in the vagina. The antioxidants in cranberries have an anti-inflammatory effect, which may ease period cramps. However, the sugar in cranberry juice can raise pH levels and possibly lead to a yeast infection.
Potential Benefits for Postmenopausal People
In postmenopausal people, bone loss is a common problem. On average, a person loses 10% of their bone mass within the first 5 years of menopause. But research suggests that antioxidants can slow down this process over time. A 2021 study suggests that cranberries may help improve the balance of bacteria in the vagina in cases of dysbiosis. Dysbiosis is an imbalance of bacteria, and can happen after menopause due to hormonal changes.
May Slow Cancer Cell Growth
Like other fruits, cranberries may reduce the risk of cancer, says Michelle Routhenstein, RD, CDCES, a preventive cardiology dietitian and certified diabetes care and education specialist in New York City. It’s believed that the plant compounds combat oxidative damage, an imbalance between free radicals and antioxidants that contributes to accelerated aging and chronic diseases like cancer.
Considerations and Potential Side Effects
Safety During Pregnancy
Drinking cranberry juice in moderation is safe and has no serious side effects, including for pregnant people. Most people can use cranberry supplements without any problems, but if you're pregnant or breastfeeding, talk to your doctor first.
Sugar Content
Most cranberry juice has added sweeteners to counter its naturally sour taste, which can compromise how healthy it is. Even unsweetened varieties contain twice the sugar found in the same amount of fresh cranberries. Cranberry pills, by comparison, don’t usually have any added sugar.
Red vs. White Cranberry Juice
Red cranberry juice is made from ripe cranberries, which gives it its bright color. On the other hand, white cranberry juice uses berries that are harvested before they’re fully ripened, resulting in a milder flavor.
Both red and white cranberry juices offer similar nutritional benefits, including vitamins and minerals. However, white cranberries do have fewer antioxidants than red cranberries.
Reading Labels
Make sure to read the labels of any cranberry juice brands you buy. Some brands add sugar. Drinking too much sugar can cause an upset stomach, diarrhea, and blood sugar spikes.
Interactions with Medications
Cranberry juice may also cause problems with certain blood-thinning medications. If you take blood thinners, be sure to speak with your doctor about how much cranberry juice is safe to drink. Cranberry juice may interact with certain medications, including proton pump inhibitors and histamine type 2 (H2) blockers.
Potential Side Effects
Normal serving sizes of cranberry juice are safe and healthy, but overdoing it could cause side effects like:
- Upset stomach
- Diarrhea
- Spikes in blood sugar
Consuming high amounts of cranberries or cranberry juice can cause side effects such as diarrhea and stomach upset.
Kidney Stones
People prone to kidney stones should avoid cranberry juice because its acidity can cause new stones to form.
Diet Cranberry Juice
Diet cranberry juice is a delicious yet more health-focused alternative to regular cranberry juice. Cooking with it, however, can be a challenge due to its unique flavor profile and lower sugar content. People often wrongly assume that it can be a direct substitution in recipes calling for regular cranberry juice - however, this is not always the case as the taste can be very different due to the lower sugar content and presence of artificial sweeteners. A little-known tip when using diet cranberry juice in your cooking or baking is to complement its tangy flavor with sweet and savory ingredients. This will ensure a perfectly balanced dish that fully showcases the vibrant taste of the cranberry juice.
Expiration and Storage Tips for Diet Cranberry Juice
- Expiration: Unopened, diet cranberry juice can last for about 9-12 months beyond its printed date, when stored properly at a moderate room temperature. Once the bottle is opened, it only lasts for about 7-10 days in the fridge. If you happen to freeze the juice, it can last indefinitely, but it is best if consumed within 12-18 months for optimum flavor and nutrition.
- Signs of Spoilage: Bad cranberry juice may have a sharp, sour smell and its color might be off, possibly darker than usual. You may also notice molds or a change in texture.
- Storage Tips: Avoid returning half-empty bottles back to your pantry. To extend the life of the opened juice, you can freeze it.
Frequently Asked Questions
- How many cups of cranberry juice should I drink a day? It’s suggested not to drink more than one glass (8 ounces) of cranberry juice per day.
- Is cranberry juice good for your kidneys and bladder? Cranberry juice is thought to be good for your kidneys and bladder because it might help prevent urinary tract infections, but research findings on whether it actually works are mixed.
- Who should not drink cranberry juice? People prone to kidney stones should avoid cranberry juice because its acidity can cause new stones to form. Those taking blood thinners should also avoid cranberry juice or consult their doctor, as it could interact with their medication.
- Does cranberry juice help with cramps? Cranberries have antioxidants with anti-inflammatory properties that could ease cramps, but further research is necessary to fully understand their effectiveness.
- Does cranberry juice help with constipation? Cranberry isn’t normally used to relieve constipation.