{"id":633703,"date":"2025-10-10T09:30:26","date_gmt":"2025-10-10T13:30:26","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=633703"},"modified":"2025-11-11T13:17:55","modified_gmt":"2025-11-11T18:17:55","slug":"benefits-of-cranberries","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/benefits-of-cranberries\/","title":{"rendered":"10 health benefits of cranberries"},"content":{"rendered":"

Cranberries are most popular during the winter holidays, but there\u2019s no reason you can\u2019t enjoy them year-round. While no food is a cure-all for illness or a foolproof shield against diseases, swapping prepackaged snacks or breakfast bars for <\/span>nutrient-rich fruit<\/span><\/a> like cranberries is guaranteed to give your body a boost.<\/span><\/p>\n

10 health benefits of cranberries<\/span><\/h2>\n

Cranberries are small, hard red berries that grow on low-lying shrubs and vines. They\u2019re popular in winter months because they are harvested in the fall\u2014and because their presence adds a beautiful jewel-toned pop to festive feasts. Cranberries aren\u2019t sought out as a superfood like <\/span>blueberries<\/span><\/a> or <\/span>avocados<\/span><\/a>, but they still pack a healthy punch. Keep reading to learn all the potential health benefits of cranberries.<\/span><\/p>\n

1. Prevent urinary tract infections (UTIs)<\/span><\/h3>\n

The most apparent and most science-backed health benefit of cranberries is that they help prevent <\/span>UTIs<\/span><\/a>.<\/span> Research<\/span><\/a> shows that cranberry consumption can cut the risk of recurrent UTIs by about 20% to 45%, with the strongest benefits seen in people who get repeat infections.\u00a0<\/span><\/p>\n

Here\u2019s how a humble fruit can keep a UTI from forming: Cranberries contain plant compounds called proanthocyanidins (PACs). And PACs physically<\/span> keep UTI-causing bacteria from adhering to the cells lining the bladder wall<\/span><\/a>. \u201cIf bacteria can\u2019t stick, they\u2019re more likely to be flushed out in the urine instead of multiplying in the bladder and causing infection,\u201d explains Amna Haq, RD, LDN, owner of<\/span> The Inclusive Dietitian<\/span><\/a> in Chicago, Illinois.\u00a0<\/span><\/p>\n

Of course, eating a small handful of cranberries each day might not provide enough PACs to <\/span>keep a UTI away<\/span><\/a>. Most studies on cranberries for UTI prevention required participants to ingest either 240\u2013480 milliliters (mL)\u2014about 1\u20132 cups\u2014of 100 % cranberry juice or 500 milligrams (mg) of cranberry powder in capsule form per day, according to <\/span>Allie Buttarazzi, MD<\/span><\/a>, a double board-certified physician and co-owner of Maine Street Medical near Portland, Maine.<\/span><\/p>\n

It\u2019s also important to understand that cranberries cannot treat an infection once it develops. \u201cYou still need <\/span>antibiotics<\/span><\/a> for that,\u201d Dr. Buttarazzi says.<\/span><\/p>\n

2. Reduced risk of stomach infection<\/span><\/h3>\n

The same PACs that help prevent UTIs can help avoid certain stomach infections. Specifically, the PACs in cranberries ward off<\/span> Helicobacter pylori (H. pylori)<\/span><\/a>, a common infection of the stomach lining that can cause stomach pain, nausea, vomiting, and other symptoms.<\/span><\/p>\n

In<\/span> one study<\/span><\/a>, participants who drank two cups of high-potassium-acid (PAC) cranberry juice per day for 8 weeks had a 20% lower rate of H. pylori stomach infection than those given a placebo.<\/span><\/p>\n

3. Protect against cancer<\/span><\/h3>\n

Emerging research suggests that regular cranberry consumption might help inhibit the growth of specific cancer cells. Specifically, a<\/span>\u00a0research review<\/span><\/a> found data that cranberries may have protective effects against cancers of the esophagus, stomach, <\/span>colon<\/span><\/a>, <\/span>bladder<\/span><\/a>, and <\/span>prostate<\/span><\/a>, as well as glioblastoma and some <\/span>lymphomas<\/span><\/a>.<\/span><\/p>\n

It\u2019s important to understand that no single food can prevent cancer. But filling your plate with healthy, nutrient-dense foods with antioxidant and anticancer properties could help strengthen your body\u2019s defenses against cancer growth.<\/span><\/p>\n

4. Support a healthy pregnancy<\/span><\/h3>\n

\u201cSince pregnancy can increase UTI risk, <\/span>cranberry supplements<\/span><\/a> can sometimes be suggested as a natural way to help prevent them,\u201d Haq says. However, she warns that supplement safety can be an issue, so it\u2019s important to consult with your healthcare provider before taking any new vitamins or supplements while pregnant.<\/span><\/p>\n

As for eating fresh or frozen cranberries while pregnant? Experts say there isn\u2019t much evidence to support <\/span>pregnancy-specific UTI<\/span><\/a> prevention, but there\u2019s no harm in snacking on cranberries or adding cranberries to your daily smoothie. \u201cIf you enjoy them, they\u2019re a perfectly healthy fruit to include,\u201d Dr. Buttarazzi says.<\/span><\/p>\n

5. Promote healthy sleep<\/span><\/h3>\n

\u201cCranberries contain polyphenols, and early research hints these antioxidants might support healthy sleep, but the evidence is still thin,\u201d Dr. Buttarazzi says. Haq adds that cranberries also contain<\/span> small quantities<\/span><\/a> of<\/span> melatonin<\/span><\/a>, a hormone vital to <\/span>sleep regulation<\/span><\/a>.\u00a0<\/span><\/p>\n

Ultimately, the antioxidants and melatonin in cranberries might help support a healthy sleep schedule, but the quantities contained in a typical serving of cranberries are not enough to cause drowsiness. Both Dr. Buttarazzi and Haq say it\u2019s safe to enjoy cranberries or cranberry juice at any time of day or night.\u00a0<\/span><\/p>\n

6. Reduce inflammation<\/span><\/h3>\n

Short-term<\/span> inflammation<\/span><\/a> is the body\u2019s natural, healthy response to infections and injuries. However, inflammation that lingers may be linked to chronic diseases that cause<\/span> symptoms<\/span><\/a> like joint stiffness, fatigue, skin rashes, insulin resistance, or even brain fog.\u00a0<\/span><\/p>\n

If you\u2019re living with chronic inflammation, an<\/span> anti-inflammatory diet<\/span><\/a> may help support your body\u2019s natural healing process. Cranberry is a<\/span>\u00a0great natural source of quercetin<\/span><\/a>, a flavonoid (plant pigment) with<\/span> various anti-inflammatory properties<\/span><\/a>. And while cranberries alone won\u2019t cure inflammatory conditions like arthritis and asthma, adding them to your daily diet is a step in the right direction.<\/span><\/p>\n

Wellness<\/span><\/h3>\n

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7. Immune support<\/span><\/h3>\n

Cranberries, especially cranberry juice, are a good source of <\/span>vitamin C<\/span><\/a>, a key vitamin for good health. One of vitamin C\u2019s key roles is fighting off sickness by supporting immune function. Just one cup of cranberry juice contains 23.5 mg of vitamin C. That\u2019s <\/span>more than 20% of your daily recommended intake<\/span><\/a>.\u00a0<\/span><\/p>\n

Not a fan of juice? A cup of raw cranberries contains<\/span> 14 mg of vitamin C<\/span><\/a>, which still comprises about 16% of your daily recommended intake.\u00a0<\/span><\/p>\n

8. Manage cholesterol levels<\/span><\/h3>\n

Cholesterol levels<\/span><\/a> change with age, but no matter how old you are, high LDL cholesterol (low-density lipoprotein) can be bad news for your heart. Cranberries might be able to help.<\/span><\/p>\n

In <\/span>one study<\/span><\/a> of men with high LDL and a high body mass index (BMI), consuming low-calorie cranberry juice daily for 12 weeks resulted in significant <\/span>decreases in LDL levels<\/span><\/a> and <\/span><\/i>specific inflammatory markers. In other words, simply adding cranberry juice to participants\u2019 daily diets resulted in improved cholesterol control, a step toward better overall health.<\/span><\/p>\n

9. Protects against cardiovascular disease\u00a0<\/span><\/h3>\n

Cranberries support heart health in several ways. First, by lowering LDL cholesterol.<\/span> Sky-high cholesterol levels<\/span><\/a> can eventually lead to medical emergencies like a heart attack or stroke if left unchecked. But according to the<\/span> American Heart Association<\/span><\/a> (AHA), cranberries also contain antioxidants that may improve blood pressure. Both high cholesterol and high blood pressure contribute to poor<\/span> cardiovascular health<\/span><\/a>, so if you eat enough cranberries to control these risk factors, you\u2019re also helping protect against<\/span> heart disease<\/span><\/a>.<\/span><\/p>\n

10. Supports smooth digestion<\/span><\/h3>\n

Constipation<\/span><\/a> has many possible causes, but a common one is low fiber intake. Though these tart little berries won\u2019t move things along quite as fast as<\/span> coffee or prunes<\/span><\/a>, the AHA lists high fiber content as a health benefit of cranberries. Plus, cranberries offer a wealth of antioxidants, vitamins, and minerals that go along with the dose of fiber. Some<\/span> research<\/span><\/a> even suggests that cranberries can help regulate gut bacteria. In the end, eating more cranberries is a win for your gut health.<\/span><\/p>\n

Are cranberries safe for everyone?<\/span><\/h2>\n

Cranberries are considered generally safe for everyone. They\u2019re antioxidant-rich plant foods that contain fiber for easy digestion. \u201cThe exceptions show up when we\u2019re talking about <\/span>high<\/span><\/i> amounts\u2014think large volumes of juice, more than about four cups a day, or concentrated supplements,\u201d Dr. Buttarazzi says.\u00a0<\/span><\/p>\n

She also says there are three situations that warrant limiting your cranberry intake:<\/span><\/p>\n