Cranberry Juice Benefits – Latest Research Included

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The flavor of cranberry juice is sweet and tart, which makes it a delightful drink for daily consumption or an occasional drink. Although many believe it helps combat urinary tract infections (UTIs), it offers many health benefits. Let's explore cranberry juice's nutritional benefits, the scientific basis for its use, and advice on choosing the most healthy options.

Cranberry Juice Nutrition

Here's the nutritional information for a single cup serving of unsweetened cranberry juice, as per the USDA:

  • Calories: 116
  • Carbohydrates: 31g
  • Derived fiber: 0.3g
  • The total sugar 31g
  • Add sugar 0.g
  • Protein: 1g
  • Total fat: 0.3g
  • Saturated fat: 0.3g
  • Cholesterol: 0mg
  • Sodium: 5mg
  • Vitamin C: 24mg
  • Vitamin K: 13mg
  • Vitamin E: 3mg

It is known for its Vitamin C (27 percent daily value) and antioxidants, which aid in maintaining a healthy immune system. The juice is also very low in calories and fat, making it an ideal choice for many drinkers. It's also possible to incorporate it into entertaining recipes like our Cranberry Orange Punch.

Health Benefits of Cranberry Juice

May Help Support Urinary Tract Health

It is commonly associated with its ability to help improve urinary tract health. A fifty-study analysis published in Cochrane discovered that the consumption of cranberry-based products (including cranberry juice) could lower the risks of UTIs in women with frequent UTIs, children, and those at risk of UTIs due to treatments (such as bladder radiotherapy).

The review found no evidence to justify the benefits to elderly people with bladder problems or pregnant women.

More research is required to determine whether cranberry juice could have important advantages for the health of your urinary tract.

Rich in Antioxidants

With antioxidants such as vitamin C and a variety of phytonutrients, the cranberry juice is a great way to combat the effects of oxidative stress within your body. Lauren Klein, M.S., RDN, a registered dietitian and the creator of Piece of Lulu, explains, “Antioxidants are molecules that assist in counteracting free radicals.” She then explains how “too many radicals cause DNA damage and cause oxidative stress.”

Consuming a diet full of vibrant, antioxidant-rich food can prevent cell damage and help keep our bodies in good health.

According to a review from 2022 published in Molecules cranberry juice is a great source of antioxidants and contains components like proanthocyanidins, flavonoids and Resveratrol.

Provides a Full Serving of Fruit

Consuming the juice of cranberries is a simple way to increase the daily fruit intake. The Dietary Guidelines 2020-2025 for Americans recommends 1 cup of cranberry juice is a one-cup portion of fruits. However, they recommend that at least 50% of your daily fruit intake from whole fruit and recommend avoid juices that contain added sugar. So, be sure to look at the nutrition information on the products you select.

Promotes Oral Health

According to a study that was published by the Dentistry Journal, the natural substances present in cranberry juice can aid in preventing and controlling dental caries (also called cavities). It is important to ensure that you drink the juice with no added sugars to benefit most from these benefits.

Supports Immune Health

The cranberry juice is high in Vitamin C and bioactive substances with antioxidant properties, which are frequently connected to immune support. Klen mentions an article released in Nutrition Journal that explains the ways that cranberry juice can assist in the reduction of symptoms of colds. Klein states, “This doesn't mean [by drinking cranberry juice] that it means you are immune to catching a cold; however, it does mean your cold may not be as severe as it would be.”

It is essential to have a balanced and healthy diet that includes a wide range of foods that could contribute to immunity.

Tips for Choosing the Healthiest Cranberry Juice

When choosing a cranberry juice, take note of these suggestions:

  • Look for added sugar. Check the nutrition labels of the cranberry juice you're purchasing. Make sure you choose one that contains 100 percent pure cranberry juice. There are none of the “added sugars” on the label. This is in contrast to the sugars that naturally occur in the fruit that are included in the juice.
  • Check the ingredients Make sure you also look over all the ingredient lists. Always choose products with only 1 ingredient, namely “cranberry juice.” Try to stay clear of the cranberry juices that contain preservatives, artificial ingredients or flavors that aren't juice.
  • Do not drink Fruit Cocktails In most cases at the store, you'll see juices labelled as “Cranberry Juice Cocktail.” They usually have sugar added as corn syrup with high fructose or other sweeteners, and it's better to steer clear of these.

Frequently Asked Questions

1. Do you think it is healthy for you to consume cranberry juice each day?

Consuming cranberry juice in moderation is a good option for a balanced diet. It's an excellent way to increase the quantity of minerals and vitamins in your daily. But, make sure you take advantage of fruit in its whole food form (whether it's frozen, fresh or canned) since this can help you to absorb more fiber. Fiber is linked to numerous health benefits, including good weight management and digestive health.

2. How do I know how much cranberry juice I drink daily?

While there aren't any specific guidelines for Fruit juice, the DGA acknowledges 1 cup of pure fruit juice as a 1 cup amount of food. Therefore, an average adult should think about drinking around 1 cup (8 pounds) of juice a day. They also suggest that you ensure at least half of your juice intake comes from organic sources.

For youngsters, Klen points out guidance from Pediatrics that states “Juice should be restricted to 8 ounces per day for children between 7 and 18 to 18 years of age.”

3. Who shouldn't consume the juice of a cranberry?

Patients who are at risk of kidney stones, specifically ones made of calcium oxalate, should be advised to reduce their consumption of cranberry juice. It is a source of oxalates, which are substances that could cause the development of various kinds of renal stones.

In addition, those taking certain blood thinners like aspirin or warfarin or aspirin, must consult an expert in health before drinking cranberry juice because of the potential for interactions with these drugs.

The Bottom Line

The juice of cranberry can be a healthy supplement to your diet and can provide a variety of health benefits. However, moderation and careful selection are crucial. While shopping, check the label for nutrition and ingredients to ensure you are buying pure juice free of any added sugars or other ingredients.

If you're unsure how juice might or may not be suitable for your diet, talk to a health professional or registered dietitian for guidance tailored to your particular requirements.

Live Healthier
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