You may associate cranberries with the holidays, but there are good reasons to consume them year-round, frozen, dried, or in juice form.
Here are six cranberry health benefits—including what research has said about how cranberries may help counter the threat of antibiotic-resistant superbugs.
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In a study published in 2019 inAdvanced Science, researchers selected bacteria responsible for urinary tract infections (UTIs), pneumonia, and gastroenteritis.
According to the World Health Organization (WHO), antibiotic resistance happens when bacteria change to become immune to antibiotics you take when you're sick. But in the study, researchers found that adding cranberry extract prevented bacteria from developing that resistance.
The bacteria's cell walls become more permeable to the antibiotic in response to the cranberry extract. Also, the researchers found that the bacteria had a tougher time pumping out the antibiotic than normal.
Those results were important because the overuse ofantibioticsmay make infections more difficult to treat.
Cranberries Have Anti-Inflammatory and Antioxidant Properties
Like otherberries, cranberries are antioxidant powerhouses. Per a study published in 2022 inMolecules, cranberries are a rich source of antioxidants. As a result, cranberries help protect against several conditions, such as:
- Urinary tract inflammation
- Heart disease
- Cancer
- Type 2 diabetes
- Obesity
- Tooth decay
- Periodontitis
Cranberries also provide anti-inflammatory compounds. A study published in 2015 in theJournal of Nutritionshowed that people who consume cranberries have lower levels of C-reactive protein. C-reactive protein is a blood marker of inflammation, a known trigger of premature aging, chronic illness, and cognitive decline.
Some evidence suggests that cranberries may help improve artery flexibility, according to the 2015Journal of Nutritionstudy.
Artery flexibility includes enhanced circulation and blood flow, which takes the pressure off the heart and can help lower blood pressure. Better circulation can also boost energy and cognitive function.
Cranberries Offer Disease Protection
The 2015Journal of Nutritionstudy also provided evidence that cranberry juice protects heart health by reducing LDL, or "bad," cholesterol, triglycerides, and insulin resistance, all of which are risk factors for type 2 diabetes.
What's more, certain compounds in cranberries may help slow the growth of breast, colon, lung, and prostate tumors, according to a study published in 2016 inAntioxidants.
Per a study published in 2018 inOMICS,consuming cranberries can create a positive shift in beneficial gut bacteria tied to immunity, mood, and digestive health.
Also, the fiber in whole or dried cranberries helps prevent constipation and supports digestive health.
Cranberries Help With Immunity
The vitamin C in cranberries supports immunity and helps make collagen. So, it plays an essential role in skin and joint health and overall healing.
According to a study published in 2020 in theFuture Journal of Pharmaceutical Sciences, certain products made with cranberries can help prevent and treat UTIs. Essentially, cranberries interfere with the ability of bacteria to stick to the urinary tract walls.
According to a study published in 2019 in theIOSR Journal of Dental and Medical Sciences, that natural defense also happens in the mouth to fight gum disease.
Look for unsweetened 100% cranberry juice to take advantage of cranberry benefits. Because cranberries are bitter, manufacturers often add sugar or syrup or combine the juice with a sweet variety, like apple juice. You can add pure cranberry juice to your morning smoothie or use it with lightly sweetened almond milk as the liquid in oatmeal or overnight oats.
You can also find frozen cranberries in the grocery store's freezer section. Try some of the following snack ideas incorporating frozen cranberries:
- Blend into smoothies.
- Warm over low heat on the stovetop in a bit of 100% orange juice with a touch of maple syrup, freshly grated ginger root, cinnamon, and cloves.
- Use as a warm or chilled topping for anything from greens and vegetables to spaghetti squash and sweet potatoes.
Additionally, you may opt for unsweetened or 100% fruit juice-sweetened dried cranberries. Fold them into nut butter, toss them onto salads and whole grains, or add to energy balls and "bark" made from melted dark chocolate and nuts.
A Quick Review
Cranberries are an antioxidant powerhouse that has several health benefits. Namely, some evidence suggests that cranberry extract may help fight antibiotic resistance.
You can maximize those health benefits by incorporating fresh, frozen, or dried cranberries into your daily meals and snacks.
