Health Benefits of Cranberries

Cranberries are delicious, packed with fiber, vitamin C and E, and have about 46 calories per 1 cup serving.

The rich disease-fighting antioxidant content outranks virtually every other fruit and vegetable such as apples, broccoli, cherries, grades (red), raspberries, spinach, and strawberries. Other benefits of cranberries include the low glycemic index count and balanced electrolyte content (sodium and potassium).

What do cranberries do for your body?

Here are eleven of the useful health benefits of cranberries:

1 – Anti-Aging

The cranberries rich antioxidant content is useful for neutralizing free radicals, which speeds up the aging process. This versatile fruit not only maintains the youthful skin, but also helps to preserve the efficient function of the internal organs.

Nearly 20% of the total produced cranberries (400 million pounds per year) are consumed during Thanksgiving week (typically as cranberry sauce).

2 – Anti-cancer

Cranberry extracts are believed to have anti-cancer properties and inhibit the progression of cancerous cells, including those related to breast, lung, liver, prostate, ovarian, and colon cancer.

3 – Cardiovascular disease

Cranberries are rich in micronutrients like polyphenols which are helpful for lowering blood pressure and preventing platelet build up to minimize the risk of cardiovascular disease.

Cranberry fruit can take about 14-16 months to grow.

4 – Heart disease

Cranberries are heart-friendly for a variety of reasons, including the ability to lower LDL cholesterol (bad) which can block the artery walls. Plus, the possibility of plaque forming on the artery walls is lowered, which means less risk of atherosclerosis (causes artery walls to thicken). A major benefit of this is the reduced risk of suffering a stroke.

5 – Immune system

The rich antioxidant content in cranberries is useful for flushing toxins which have a negative role on the immune system. A strong immune system is essential to fight-off disease and sickness.

A pound of cranberries contains about 450 berries and a gallon of juice has about 4350 berries.

6 – Kidneys

One more of the health benefits of cranberries is the rich nutrient content like citric acid which is useful for preventing the development of kidney stones.

7 – Mental health

Cranberries are appreciated for its ability to lift the mood and relieve depression, anxiety, and stress. Plus, this delicious fruit is great for the memory and brain.

The five major US states for growing cranberries include Massachusetts, New Jersey, Oregon, Washington, and Wisconsin.

8 – Oral hygiene

Eating cranberries as part of a healthy, well-balanced diet can help avoid a variety of oral health problems, such as plaque buildup, cavities, gum disease, and gingivitis.

9 – Skin complaints

Eating cranberries (whole or juiced) can help with a variety of skin complaints such as eczema, psoriasis, dermatitis, and acne.

Cranberries are usually in season from October to December.

10 – Urinary tract infection

Cranberry juice is rich in proanthocyanidins, which is helpful for its ability to block the E. coli bacteria from sticking to the bladder and uterus walls. A 1 glass serving of cranberry juice per day is certain to help heal or prevent the onset of urinary tract infection.

11 – Weight Loss

The rich antioxidant content in cranberries is useful for its ability to help fill the system. A positive of this action is enhancing the digestive system and metabolism, which promotes better weight loss.

Cranberries contain a variety of health benefits including slowing tumor progression, lowering the risk of cardiovascular disease, and prevent UTI (urinary tract infection).


Cranberries nutrition facts

  • Cranberries have about 46 calories per 100 gram serving.
  • Eat more berries to get a good source of phosphorous, fiber, vitamin C and Vitamin K.
  • A ½ cup serving of cranberries has about 15% of the recommended intake of fiber and 3% of phosphorous.


Cranberries – FAQs

Q. How to add cranberries to your diet?

A. There are a variety of simple and effective ways to slip cranberries into the diet, including:

Pour a handful of cranberries into the breakfast cereal
Drink fresh fruit juice containing cranberries
Make blueberry muffins or similar with cranberries on the ingredient list to add flavor and color
Use cranberry sauce with pork or chicken dishes

Q. Can you eat raw cranberries?

A. Cranberries are bitter-tasting in raw form so can benefit from being dried, sweetened, or cooked to cut back on the tartness.

Q. What is cranberry juice good for?

A. Cranberries are a rich source of vitamin C and vitamin E while also containing flavonoids that have anti-bacterial and anti-inflammatory properties.


Cranberry Sauce (Video)


Further reading:

  1. History of Cranberries
  2. 24 Mouthwatering Cranberry Recipes
  3. USDA National Nutrient Database