Cranberries are a popular fruit known for their tart flavor and versatility. You can toss them into smoothies, salads, or side dishes, so it’s easy to see why they’re a pantry staple.
But what actually happens when you eat cranberries regularly? Here’s what making them part of your routine might do to your body.
Cranberries contain A-type proanthocyanidins. This flavonoid can decrease harmful types of bacteria in your colon (large intestine). A healthy colon helps absorb water and electrolytes, produce and absorb vitamins, and regulate bowel movements.
The fiber found in cranberries can also support digestive health. There are 3.6 grams of fiber in one cup of raw cranberries.
Cranberries are rich sources of vitamin C, which offers benefits such as:
- Boosting your immune system
- Delaying the development of certain cancers and heart disease
- Improving iron absorption
- Producing collagen, a group of proteins that support skin health and helps heal wounds
Like other berries, cranberries are antioxidant powerhouses. They are rich in vitamins C, E, and K. Cranberries also contain anti-inflammatory triterpenoids, which can protect against certain cancers like colon cancer.
People who consume cranberries have lower levels of C-reactive protein (CRP). CRP is a blood marker of inflammation. When chronic, inflammation is a risk factor for premature aging, chronic diseases, and cognitive decline.
The nutrients in cranberries may help protect against diseases like:
- Heart disease
- Obesity
- Periodontitis, or gum disease
- Tooth decay
- Type 2 diabetes
- Urinary tract inflammation
Cranberry juice can protect your heart health. It reduces low-density lipoprotein (LDL) cholesterol, triglycerides, and insulin resistance. All of these risk factors increase the likelihood of heart disease. One small study found that people who consumed cranberry powder daily for one month saw improved vascular function.
Cranberries can prevent bacteria from sticking to your teeth and gums. This may protect against tooth decay and periodontitis (gum disease), but more research is needed to know for sure. More robust research is needed to confirm these benefits.
Though more research is needed, some evidence suggests that cranberries may prevent bacteria from sticking to your urinary tract. One small study found that certain products made with cranberries can help prevent and alleviate UTI symptoms. Cranberries can also help reduce urinary tract inflammation.
Cranberries are generally safe to eat or drink as juice. But because cranberries are a rich source of fiber, eating or drinking cranberry products in excess may cause diarrhea, especially in children.
Cranberries may interact with warfarin, which is a blood thinner. Talk to a healthcare provider before adding cranberries to your diet if you take a blood thinner.
Incorporating fresh, frozen, or dried cranberries into your daily meals and snacks can maximize their possible benefits. Cranberries are an antioxidant powerhouse with several benefits for heart, immune, oral, and digestive health. Though consuming them regularly is generally safe, they could cause gastrointestinal issues if consumed in excess.
