How Cranberries Are Good For Your Health

Nutrient Content

Vitamins

Excellent Source of: 

  • Vitamin C – 24%

Also a Source of:

  • Vitamin E – 7%
  • Vitamin K – 7%

Minerals

Excellent Source of: 

  • Manganese – 20%

Other

Excellent Source of: 

  • Fiber – 20%
  • Antioxidants – Anthocyanins, Flavonoids 

*All nutritional information from (1)

How Cranberries Prevent Chronic Disease

Cranberries have been studied for their preventative health properties and have been shown to help in the prevention of cancer and heart disease.

How Cranberries Help Prevent Cancer

Cranberries have not been extensively studied in humans, but animal studies show strong potential for cranberry-derived constituents and the prevention of various cancers. Cranberries target a number of mechanisms for cancer inhibition including inflammation, oxidative stress, cell proliferation, and cell migration. (2)

  • Bladder Cancer: One study on rats showed that supplementation with a high dose cranberry juice concentrate reduced tumor weight by 31% mainly through cranberries’ anti-proliferative effect. (3)
  • Colon Cancer: In animal studies testing the efficacy of cranberries’ ability to alter colon cancer progression, cranberries reduced tumor size and increased activity of protective mechanisms, showing that cranberries may help prevent the development and progression of colon cancer. (4)
  • Antioxidants: Cranberries contain several antioxidants that help prevent DNA damage including flavonoids and anthocyanins (responsible for their bright red color). These phytochemicals have been found to have potent anti-cancer properties. (5)

How Cranberries Help Prevent Cardiovascular Disease

  • Prevent LDL Oxidation: Research has shown that antioxidants found in cranberries increase the resistance of LDL cholesterol to oxidation. (6) LDL oxidation causes cholesterol to get stuck on the arterial walls, causing a blockage known as atherosclerosis. This can lead to a heart attack or stroke. (7)
  • Inflammation: Compounds in cranberries, like their antioxidants, prevent inflammation; inflammation can lead to cardiovascular issues like heart disease and high blood pressure. (8,9)

Cranberries Promote a Number of Health Benefits

Cranberries are typically consumed in their juice form, but consuming the whole fruit can provide further health benefits.

How Cranberries Promote Digestion

Cranberries are an excellent source of fiber when consumed in their whole form and are predominantly composed of water; these factors contribute to healthy digestion. (10)

How Cranberries Promote Urinary Health

Cranberries have been shown to help prevent urinary tract infections (UTIs) in women of all ages, especially in those who have recurrent UTI issues. (11,12,13)

How Cranberries Promote Immune Health

Cranberries are an excellent source of vitamin C, which is essential for several immune system functions. (14) One study showed drinking a low-calorie cranberry beverage helped reduce symptoms associated with cold and flu. (15)

Concerns With Cranberries

Those on blood thinners should proceed with caution when increasing cranberry consumption, as some evidence has shown that they have anti-clotting effects. (16)

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