10 Compelling Reasons To Include Cranberry Juice In Your Diet

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CranberriesNative Americans made use of cranberries for hundreds of years, and valued them primarily for their taste and medicinal properties, although they also used them to create a dye.

Nowadays they are once again in the news and very much valued once more, this time primarily for their role in treating and preventing urinary tract infections. But that’s not all they’re good for, oh no, their value in terms of dealing with UTIs isn’t the whole story, not by any means.

Here’s a rundown of some of the benefits of this amazing fruit.

1. Treats or prevents UTI

A urinary tract infection is very common and you’re well aware if you have one since you’ll probably be having trouble passing urine. They’re caused when certain microorganisms in the urinary tract multiply way beyond normal. E. Coli accounts for about 80% of UTIs, and cranberries are thought to be helpful in dealing with them.

Cranberry juice contains proanthocyanidins (PACs, which are polyphenols which act as antioxidants) and they have proved to help stop bacteria from binding themselves to the walls of the bladder. This means the bacteria cannot multiply any further in the bladder and they get flushed out in the urine.

Unfortunately, research has had mixed results. Some studies have shown cranberry juice to be effective in reducing the risk for UTIs, while others have found it not to be.

2. Improves digestion

Cranberries are high in fibre, helping the digestive system function smoothly, but to enjoy these benefits you’ll have to eat the berries whole or as part of a smoothie. There is also evidence that the phytochemicals in cranberries play an important role in digestive health.

Evidence for this was reported in a 2018 study in the Journal of the Science of Food and Agriculture. It noted that inhibiting the production of a bacterium called H. pylori in the stomach is thought to promote digestive health. However, it was also suggested that further research is needed on cranberry juice.

3. May improve heart health

Inflammation can damage blood vessels over a period of time, and the damaged vessels then attract plaque, causing atherosclerosis. Phytonutrients in cranberries could help protect against inflammation, delaying the process and reducing the risk of heart disease.

4. May be helpful during menopause

bunch of cranberriesWomen experience a higher risk of heart problems after menopause, so the benefits to heart health may contribute to a healthier menopause.

A study in 2013 looked into this phenomenon in rats after they had had their ovaries removed. It was found that daily cranberry consumption reduced total cholesterol, suggesting that cranberry products might be a useful dietary addition after the menopause.

5. Reduces age-related damage

Free radicals accumulate in the body as people get older, and these chemicals can cause oxidative damage. There is a link between this type of damage and various health issues, such as UTIs, heart disease, cancer, diabetes and digestive problems.

The phytonutrients in cranberry juice have antioxidant properties and can therefore counteract the action of free radicals, so cranberry juice can protect against some of the age-related damage in these conditions.

6. Helps prevent infections (including cancer)

bowl of cranberriesThe phytonutrients in cranberries can counteract free radicals and therefore prevent infections. In fact, research published in the Journal of Nutrition found that cranberries might have a role in preventing cancer through a change in diet. As the study notes, “Evidence is growing that cranberry possesses anti-inflammatory properties. These effects could be linked to the presence of several key phytochemicals in the fruit.”