Cranberry Potential Health Benefits
Did you know that the name cranberry comes from the Pilgrims? They called it “craneberry.” It’s because the flowers look like the head and bill of a Sandhill crane.
Native Americans first used this versatile fruit, using it in pemmican, a calorie-rich food. They mix crushed cranberries, dried deer meat, and melted fat that is high in protein. They also used it as medicine to treat arrow wounds and as a dye for their rugs and blankets.
Studies show that it contains useful compounds like flavonoids and phenolic acid. It has the highest polyphenol levels among 22 fruits. These special compounds have antioxidants that help fight diseases. They also work by protecting cells and fighting inflammation.
Historically, cranberries have been studied for their ability to promote urinary tract health. It is because they prevent bacteria from sticking to surfaces. But lately, researchers explored the protective effects of phytochemicals against cancer and blood vessel problems.
Specifically, anthocyanins, procyanidins, and flavonols in cranberries may help prevent cancer. They reduce the growth of cancer cells. Clinical trials show that cranberries can improve fat profiles and reduce heart disease risk. Find out more about why cranberries are such a healthy choice!
1. Cranberry for Urinary Tract Infections (UTIs)
Many studies show cranberries ease symptoms of UTI. Escherichia coli or E. Coli bacteria can cause it; these bacteria can live in your gut and travel to your urinary tract. As a result, they then cause an infection.
Experts claim proanthocyanidins (PACs) in cranberries stop bacteria from sticking to the bladder walls and urinary tract. Additionally, PACs might help lower inflammation and make your gut healthier. It could be a helpful addition to other kidney problem therapies. Studies suggest that products, like juice or supplements, can reduce the incidence of UTIs.
Prevent UTI
People used cranberries for decades to prevent UTIs. Healthcare providers often suggest cranberries to prevent and relieve UTIs. Studies say its juice could be helpful for urinary tract problems.
A review shows that other agents, not just E.coli, can cause UTIs. It also includes Klebsiella pneumoniae, Enterococcus, and Staphylococcus genera. Cranberry products can be effective for UTIs, but results vary depending on the person and the amount taken.
Moreover, new studies suggest other factors also impact its action against UTIs. These factors are gut health and how the body breaks down food. It also has to do with genes and the immune system. The review suggests that probiotics and their combinations with cranberries could be promising for UTIs.
Another more recent review looked into 50 studies involving 8,857 people. The results show that cranberry products significantly reduced the risk of UTIs. It helped women, children, and people prone to UTIs.
But older adults, pregnant women, or adults with other bladder problems did not benefit from it. Generally, you can eat or drink cranberries for a healthy bladder.
Stop Recurrent UTIs
Healthcare providers recommend antibiotics for recurring UTIs, but they can have bad effects on the good bacteria in your gut. Consequently, many turn to natural remedies as a preventive measure. Experts believe that eating cranberries can help prevent UTIs from happening again.
Researchers tested its extracts and powder on some gut bacteria. They found that cranberries can help reduce harmful bacteria in the gut. It also increases the number of good bacteria. They identified a specific part of cranberries, salicylate, that can fight against E. coli.
In another study, researchers found that cranberries may benefit women with recurrent usual UTIs. The 23 women reported reduced UTIs. They might also need fewer antibiotics. The cranberries were safe and liked by those who tried them.
Additionally, the researchers did not find any changes in the diversity of the gut bacteria. They suggest more research with larger sample sizes and longer-term follow-ups.
2. Cranberry Lowers Blood Pressure
Cranberries may benefit your heart health. The inner lining of blood vessels or endothelial function is vital for the heart. If it’s damaged, it can lead to heart disease and high blood pressure.
Eating berries can improve your heart health by reducing the risk of these problems. Berries contain PACs, which are good for your heart. It reduces inflammation, lowers blood pressure, and improves blood fat levels.
Scientists aimed to see if cranberry supplements could help prevent heart disease in adults. They looked into studies from earlier years up to June 2018. They found that taking supplements lowers systolic blood pressure. It also reduces body mass index. Moreover, it may be effective in managing good fats or HDL.
However, there wasn’t a big change in blood fat levels or fasting blood sugar. The study also shows that younger people benefitted more from supplements. Further research needs to be conducted to confirm these results.
Other scientists also looked at how berries, citrus, and cherries can affect heart health. They reviewed 45 studies and found that berries, especially cranberry and cherry juice, help lower blood pressure.
They found that berries can improve the way blood vessels work. Moreover, they noted that berries can reduce inflammation. Researchers continue to understand how fruits can affect heart health.
3. Reduce Bad Fats or LDL
Researchers studied how cranberries can impact overweight but otherwise healthy people. They gave 78 adults with abdominal fat either a low-calorie cranberries drink or a placebo.
After 8 weeks, cranberries enhanced antioxidant status and reduced inflammation. Moreover, it improved their blood fat levels and increased good fats or HDL. As a result, it lowered their risk of heart disease.
Another study, focusing on adults with diabetes, looked at how dried cranberries can affect how much sugar is in the blood after eating a meal. It reveals that dried cranberries can keep blood sugar levels from getting too high after eating.
Moreover, it may help decrease inflammation and damage to the body’s cells caused by high blood sugar levels. It is crucial because high blood sugar levels can cause health problems for people with diabetes. More research is needed to learn how cranberries can help manage it.
Atherosclerosis happens when fats or lipids build up in the walls of arteries. It can lead to heart attacks and strokes. Eating foods with flavonoids may reduce the risk of this heart problem.
You can find flavonoids or natural antioxidants in many fruits and vegetables, including cranberries. They can prevent LDL cholesterol from being damaged and taken up by artery wall cells. It is the first step in the development of atherosclerosis.
Flavonoids can help relax the blood vessels. They also increase the removal of fats from the body. At the same time, they lower total and LDL fat levels.
4. Cranberry Supports Gut Health
Cranberries may also have beneficial effects on gut health. Other studies suggest that it can help reduce inflammation in your gut. As a result, it may help prevent conditions such as inflammatory bowel disease (IBD). Cranberries also contain prebiotic compounds that promote the growth of good gut bacteria.
Being overweight is a growing problem worldwide, which leads to serious health issues. Researchers studied the effects of cranberry juice on 45 overweight people. After weeks, it decreased TNFα levels in men and increased IL-8 levels in women, both of which are inflammatory markers.
Moreover, the juice improved constipation in men and women. The study also shows increased good gut bacteria. At the same time, it contributes to the understanding of polyphenols’ health benefits.
Additionally, cranberries may play a role in maintaining gut health. It does this by stopping the growth of H. pylori in the gut. It also helps protect against intestinal inflammation. But, more research is needed to better understand the action behind it.
Another gut problem is IBD, which causes chronic inflammation in the gut. Researchers looked at how cranberries affected mice with colitis, a type of IBD.
They found that cranberries improved the mice’s colitis symptoms. It included colon inflammation. It also helped restore the balance of good and bad bacteria in their gut. Eating cranberries helps prevent IBD by improving the gut’s health.
5. Ease Rheumatoid Arthritis (RA)
A study aimed to find out the effects of cranberry juice on RA. It’s a joint inflammation or swelling condition. The researchers gave 41 women with RA 500 mL of the juice daily for 90 days. At the same time, 18 other women continued with their regular diet.
Anti-CCP is an auto-antibody produced in RA that attacks healthy tissue. It causes tissue damage and inflammation. The women who drank the juice had lower levels of RA activity. They also had lower anti-CCP than the other group.
However, the study found no significant changes in the inflammatory biomarkers. This study suggests that cranberry juice could be helpful for people with RA. But more research is needed to confirm it.
Other researchers wanted to see if cranberry juice and fish oil supplements would improve in people with RA. They studied 62 people and divided them into three groups. One group continued their diet, and the second took fish oil supplements. The third group took fish oil supplements and drank 500 mL of reduced-calorie juice daily.
The results show that the group who drank cranberries and took fish oil had decreased inflammatory markers levels. They also had less RA activity compared to the other groups. It suggests that adding cranberries to a fish oil supplement may benefit people with RA.
A cranberry is more than just a fruit. This humble berry is loaded with essential vitamins, minerals, and antioxidants.
For example, cranberries are the way to go to boost your bladder health. This tart little fruit packs a powerful punch for keeping your urinary tract in tip-top shape.
Get an in-depth look at its many health benefits:
- Discover the ways it can benefit your body
- Learn how it affects your body
- Select the best supplements with optimal amounts
- Understand the potential risks and side effects
- Know about the safety of cranberries
6. Cranberry Might Prevent Cancer
Some studies suggest that cranberries may have anticancer properties. For example, it may prevent the development and spread of cancer cells. It includes breast, colon, and prostate cancer. It can be due to the antioxidants and anti-inflammatory compounds in cranberries.
A review shows that cranberries may help prevent cancer. However, experts are still not sure whether it is due to other factors. It can be the cranberries or the byproducts when the body breaks them down.
They also need to fully understand the role of gut bacteria in breaking down cranberries; and how this affects their cancer-preventing action. How cranberries are broken down in the body can depend on many factors. For example, these are a person’s gut bacteria and the type of body enzymes.
Recent studies have shown that cranberries can help improve gut bacteria. As a result, they may potentially prevent cancer.
Moreover, cranberries have natural substances that are good for health. They can help fight off infections, protect the heart, and may prevent cancer. Studies show that cranberries can fight against 17 types of cancer in lab and animal studies.
Cranberries can stop the growth of cancer cells in the lab. Some studies also suggest that cranberries might help prevent some kinds of cancer; affected cancers include: esophageal, stomach, colon, bladder, prostate, and lymphoma.
Scientists think that cranberries cause cancer cells to die. They reduce the number of new cells made. They also change how cells communicate with each other. The findings show cranberries’ potential in preventing and stopping cancer. But researchers need to conduct more studies to know more about this action.
7. Cranberry May Promote Dental Health
Cranberries contain polyphenols that can prevent the bad things that cause tooth decay. Polyphenols can stop the germs that weaken your teeth. At the same time, it doesn’t affect the good germs in your mouth.
Moreover, polyphenols have the potential to help prevent tooth decay or cavities. Most studies showing this have been done in labs, so researchers need real-world tests to see if they work for people.
If it does work, experts suggest putting its extracts and other helpful ingredients in toothpaste and mouthwash to prevent cavities.
Additionally, phytochemicals in cranberries can help with problems in the mouth. It includes not just tooth decay but also gum problems and oral cancer.
Scientists note that cranberries can stop acid from hurting teeth and prevent bacteria from sticking to them. They can also help stop inflammation in the mouth and fight cancer. Unfortunately, cranberries have a lot of sugar and acid, so it’s not the best for teeth. But there is a berry part or non-dialysable material that works well for teeth and gums.
Scientists are trying to figure out how to use it in mouthwash and toothpaste. These could help people who have healthier mouths.
Moreover, researchers looked into its juice and cranberry functional beverage (CFB). They aimed to see if these variants could help fight tooth decay and gum inflammation. They tested the effects of both on three types of bacteria that cause mouth problems.
The results show that the juice had a greater effect on one type of bacteria. In contrast, CFB was more effective against another. This suggests that CFB could be a helpful addition to treatments for mouth problems. More research is needed to be sure, even if studies seem promising.
8. Could May Support Brain Health
As you age, your cognitive abilities could decline, but there are ways to protect against this process. For example, studies show certain foods, like berries, can help protect your brain.
Researchers wanted to see if cranberries could improve older adults’ cognitive function and brain health. They conducted a 12-week study where participants consumed cranberry powder daily.
They found that it improved visual memory and blood flow in the parts of the brain. Moreover, it reduced bad cholesterol or LDL. This study suggests that cranberries positively impact brain health.
Additionally, the juice has lots of polyphenols and antioxidants. But not much is known about how it can help the brain. Scientists experimented with rats that have Parkinson’s. They gave some rats cranberry juice daily, while some didn’t get any.
The results reveal that the rats that drank the juice had better brain function. Additionally, the rats were less likely to have symptoms of Parkinson’s disease. But, they also discovered that too much of it can be bad for some brain parts.
Cranberry juice might help people with Parkinson’s disease. However, further research needs to be conducted for the perfect amount.
Why Take Cranberry Supplements?
Cranberries are a popular drink known for their tangy taste and various health benefits. According to experts, it contains chemicals to keep you healthy:
- Vitamins B, C, niacin, and folate
- Phenolic acid
- Anthocyanins
- Flavanols
- Flavanoids and PACs
- Polyphenols
- Triterpenoids
These chemicals impact your body in different ways. Here are some things you should know about how it works for your health.
- Antioxidant – Cranberries are packed with antioxidants like flavonoids, anthocyanins, and PACs. Free radicals can cause damage to your cells and increase your risk of diseases. Experts suggest cranberries can prevent damage to cells caused by free radicals. This berry contains compounds that prevent bacteria from sticking to the bladder and urinary tract. As a result, studies find it helps prevent UTIs. Moreover, some studies suggest it may reduce inflammation and lower the risk of heart disease. Antioxidants are critical in reducing the risk of other chronic diseases, such as diabetes and cancer, according to scientists.
- Anti-inflammatory – Your body releases cytokines to help fight off infections. It also happens when your body repairs any damage when you get hurt or sick. Sometimes, your body makes too many cytokines, which can cause inflammation. It’s a natural response to infection. But too much inflammation can lead to health problems. Scientists found that cranberry phenolic extract can help reduce cytokines. These are IL-6, IL-1β, and TNF-α, which cause inflammation. Its extract could help prevent or ease inflammation-related health problems.
- Gut Health Enhancer – Experts say that cranberries contain beneficial compounds. These are polyphenols, phenolic acids, isoprenoids, and oligosaccharides. These compounds help reduce inflammation and fight harmful bacteria in the gut. They can attach themselves to carbohydrates and proteins on the surface of bacteria. They even act as a prebiotic, which may support healthy gut bacteria growth. Additionally, they can improve the communication between intestine cells and the gut community of bacteria. In sum, cranberries offer numerous benefits for gut health and overall well-being.
What Cranberry Supplement is Best?
Sources like dried fruit and juice are available in grocery and health food stores. Choose 100% pure juice without added sugars or other ingredients. Supplements are also available in capsules and tablets.
However, the antioxidant content can vary depending on different factors: the type, how it’s grown, and how it’s processed. For example, studies on UTIs show that supplements with poor formulation may lead to side effects.
A study compared two cranberry supplement products. They found that only those with soluble PACs prevented bacteria from sticking to surfaces. The juice extract had higher soluble PAC content than the whole blended product.
As a result, the juice extract has a higher urinary anti-adhesion when taken daily for a week. Thus, choosing supplements with soluble PAC to ensures their effectiveness.
Some people also combine berry supplements with other substances. For example, d-mannose is a natural sugar found in plants and fruits. A study aimed to see if d-mannose can help with UTIs. They discovered that D-mannose works as well as antibiotics.
It is good news because antibiotics can have side effects. They can also cause problems like making some bacteria resistant. So choosing cranberry with D-mannose could be a better option for people with UTIs.
What are Possible Side Effects and Risks?
Upset stomach, nausea, vomiting, or diarrhea are common side effects of cranberries. However, if you notice any allergic reaction, you should seek medical help right away:
- Hives or itching
- Trouble breathing
- Swelling of your face, lips, or throat
Moreover, you should stop taking it if you experience the following:
- Continued pain or burning when you urinate
- Vomiting
- Severe stomach pain
Contact your healthcare provider for any signs of kidney stones. It includes pain when peeing and sharp pain in your side or back. Other symptoms are pink or red urine, nausea, and vomiting.
Additionally, drinking large amounts of cranberries may increase the risk of kidney stones. To minimize the risk of side effects, drink the juice in moderation. Choose a high-quality, pure fruit juice without added sugars.
If you have a history of kidney stones or are prone to gut issues, talk to your healthcare provider.
What are Cranberry Supplements dosages?
The recommended daily intake of its juice is 8-16 ounces. This amount can vary depending on age, weight, and overall health.
The recommended dose can vary depending on the form for health reasons. Studies show that dried powder is usually taken between 250 and 500 mg. This daily amount can be taken for up to 6 months.
Moreover, experts recommend the extract 120 mg daily for up to 60 days for UTI. They also suggest 500 ml daily for up to 90 days if you drink the juice for RA.
Sometimes, supplements are made with a certain amount of PACs. According to studies, it can range from 9-36 mg per 500-ml capsule. For tablets or capsules, it’s 50-60 mg per 200 ml.
So when to take cranberry supplements? No specific timing or frequency of use is recommended for drinking the juice. You can drink it throughout the day as a refreshing and healthy drink. Or take the supplements as directed by your healthcare provider.
Are Cranberry Supplements Safe?
Cranberries are generally safe as long as you take them as recommended. Clinical studies show that drinking up to 300 mL of juice daily is safe. Similarly, it’s fine to take 800 mg of extract twice daily.
Be sure to follow the recommended dosage and don’t overdo it. It’s important to talk to your healthcare provider first. Tell your healthcare provider about any health condition or medicines you take.
Who Can’t Take It?
If you’re allergic to cranberries, don’t take this product. Talk to your healthcare provider before taking cranberries if you have a history of the following:
- Kidney stones
- Liver disease
- Diabetes
- Stomach problems
- Aspirin allergy
If you’re pregnant, don’t take cranberries without medical advice. They might also be harmful to a nursing baby. So, consult a healthcare provider before taking it if you’re breastfeeding.
Moreover, healthcare providers do not recommend juice for people taking blood-thinning medications. They caution those with a history of kidney stones.
Does It Interact with Medicines and Other Nutrients?
Cranberry juice may interact with certain medications. These medications includes warfarin or blood thinners, antibiotics, and some cancer drugs.
A study shows cranberries have no serious adverse effects. It’s important, though, to be aware of potential risks. Interactions with warfarin and kidney stone formation are an example.
Studies have shown mixed results when it comes to kidney stone formation. Drinking moderate amounts of the juice at 240-480 ml unlikely causes any issues with warfarin, but excessive intake or taking its extracts could increase the risk of interactions. Cases of warfarin interactions with cranberries are mostly seen in seriously ill people or those taking other medicines.
Frequently Asked Questions
Question 1: Are supplements good for you?
Cranberry supplements can have health benefits, particularly for urinary tract health. However, it’s crucial to choose a high-quality supplement from a reputable brand and follow the recommended dosage. Always consult with your healthcare provider before taking any supplements.
Question 2: What are cranberries with PAC?
Cranberry supplements contain proanthocyanidins of PACs, a type of flavonoid that may help prevent UTIs. PACs are found naturally in cranberries and can be extracted and concentrated in supplement form.
Question 3: Are cranberries safe?
When used as directed, cranberry supplements are generally safe for most people. However, they may interact with certain medications, such as blood thinners, and may cause stomach upset in some people. Therefore, speak with your healthcare provider before starting any new supplement.
Bottomline
Cranberries are not only delicious but also nutritious. They are a rich source of vitamins, minerals, and antioxidants that jazz up your body in many ways.
Cranberry Juice Extract with 100% soluble PAC provides an ideal way to access the beneficial compounds found in cranberries in a concentrated form. Select supplements with optimal amounts, and understand any potential risks and side effects.
Remember that you should always consult a healthcare professional before taking supplements.
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