Health benefits of cranberries: How the global superfruit can help cut the risk of UTIs, heart disease & more

Cranberries are a healthful food most commonly consumed as a juice. They are loaded with various vitamins and plant compounds that can be beneficial for your health. The nutrients in the fruit have been associated with major benefits such as lowering the risk of urinary tract infections (UTIS) and improving immune function.

Basically, cranberries are wetland fruits that grow on trailing vines. They are one of the few indigenous North American fruits and were first cultivated by Native Americans who utilised the fruit for both medicine and food. Since then, cranberries have been introduced into cuisines all around the world and have become recognised as a superfruit - thanks to their many health benefits.

Benefits of cranberries for your health

Cranberries are best known for their role in preventing and lowering the risk of urinary tract infections, especially for those with recurrent infections. Cranberries contain high levels of antioxidant proanthocyanidins (PACs), which can help prevent certain bacteria from adhering to the lining of your bladder and urinary tract. This makes cranberries a potential preventive measure against UTIs. A number of studies suggest that drinking cranberry juice or taking cranberry supplements may reduce the risk of UTIs in both children and adults, although they do not treat this infection.

Cranberries also contain various antioxidants such as anthocyanins, proanthocyanidins, and quercetin that may be good for your heart. Studies have shown that cranberry juice or extract may improve several risk factors for heart disease, including lowering cholesterol levels and blood pressure. It is claimed that drinking cranberry juice can also help with weight loss.

Cranberries are low in calories but high in vitamins and minerals - particularly vitamin C, vitamin A, and vitamin K.

Cranberries – The global superfruit

Cranberries were once relegated to a holiday US staple but now stand as a globally recognised superfruit. With research supporting that consuming anti-inflammatory foods, such as cranberries, has been shown to reduce key factors for cardiovascular disease, cancer, and cognitive decline, consumers have increasingly incorporated cranberries into their diets. The fruit can now be found on the plates of many who had previously never tried cranberries. The health benefits that come from consuming cranberries, combined with their versatility, make cranberries a global favourite.  

Safety and side effects of cranberries

Generally, cranberries and cranberry products are considered safe for most individuals if eaten in moderation. However, taking too much may cause stomach upset and diarrhoea. Also, cranberry products may cause a higher excretion of oxalate in the urine, promoting the formation of kidney stones. Hence, people with a history of kidney stones are advised to talk to their doctor or healthcare provider before taking or increasing their intake of cranberries.

How to eat cranberries

Cranberries can be consumed dried as an easy snack, simply drank as a juice, or incorporated into a family recipe. The options are endless with cranberries, and as such, over the last twenty years, global demand has quickly grown.