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19 Amazing Health Benefits of Cranberries

Cranberries are the fruit berries that belongs to the evergreen dwarf shrub. It belongs to subgenus Oxycoccus of the genus Vaccinium. It is a major commercial crop and is cultivated in various American states and Canadian provinces. Cranberries are mostly processed and used as juice, sauce, and jam. Being a good source of many nutrients like vitamins, minerals, antioxidants, dietary fibers and other compounds like phytonutrients and polyphenols etc. they provide a number of benefits. In this article, we will know about the major health benefits of cranberries, but first, let’s take a look at the below-mentioned nutrition chart of cranberries.

Nutrition Chart of Cranberries

Nutrition Chart of Cranberries
Source-USDA

Health Benefits of Cranberries

Health Benefits of Cranberries
Source-Pixabay.com

(1) Aids In Preventing Urinary Tract Infections (UTI)

Consuming cranberries on a regular and moderate basis have been found to be very beneficial for preventing urinary tract infections.

This benefit of cranberries is mainly because of the presence of many nutrients like vitamins, minerals, antioxidants, phytonutrients and other compounds in them.

The antioxidants like Vitamin C, Vitamin A, and other antioxidantal compounds protects our vital organs like liver and kidneys from the oxidative damage caused by the free radicals and allows them to perform optimally.

The compounds such as proanthocyanidins present in the chokeberries provide anti-clinging properties which means they prevent the bacteria from binding itself to the cells on the bladder and also prevents them from multiplying further.

The antibacterial nature of cranberries is very effective in controlling the level of microorganisms in the urine and prevents them from exceeding the normal level.

These microorganisms can develop in the bladder and may cause cystitis in the kidneys which can further lead to renal parenchyma. Presence of bacteria can also cause infections in the bladder, thereby increasing the risk of bacterial prostatitis.

Studies have found that cranberry is beneficial not only for reducing the risk of urinary tract infections, but also reduces the risk of urinary tract infections amongst women undergoing elective benign gynecological surgery.

Other nutrients like vitamins and minerals also play a significant role in maintaining the health of our kidneys, and thus reduces the risk of urinary tract infections.

(2) Good For Eyes

Our eyes are our window to the world as they allow us to enjoy the beauty of this world. It is therefore important for us to make sure that we are taking good care of our eyes, and cranberries can help in doing the same.

Consuming cranberries on a regular and moderate basis has been found to be very beneficial for our eyes and helps in keeping our vision sharp. This benefit of cranberries is mainly due to the presence of vitamin A in it. Vitamin A is an essential nutrient for our eyes and plays a significant role in keeping our eyes healthy.

In addition to this, cranberries are also a good source of many antioxidants like vitamin C, vitamin A and other antioxidantal compounds like polyphenols and phytonutrients. These antioxidants protect our eyes from the oxidative damage caused by the free radicals and thus reduces the risk of age-related macular degeneration, cataract, glaucoma etc.

Other nutrients like zinc, iron, lutein etc.. present in the cranberries also play a significant role in keeping our eyes healthy.

(3) Good For People With Diabetes

Eating cranberries on a regular and moderate basis have been found to be very beneficial for the diabetic patients and for those who are at the risk of developing diabetes.

This benefit of cranberries is because of its medium glycemic index. Glycemic index is the rate at which sugar gets released into the bloodstream. Being a medium glycemic index fruit, it doesn’t release sugar into the bloodstream at a high rate and this helps in keeping our blood sugar under control

Additionally, the dietary fibers present in the cranberries reduce the rate at which sugar gets absorbed into the bloodstream and thus helps in managing diabetes.

(4) Keeps Blood Pressure Under Control

Consuming cranberries on a regular and moderate basis have been found to be very beneficial for providing relief from high blood pressure or hypertension.

Hypertension or high blood pressure is a major health problem which affects millions of people around the world and is a leading cause of various cardiovascular problems like heart attack, heart stroke, irregular heartbeat and so on.

This benefit of cranberries is mainly because of the presence of potassium in it. Potassium is a vital mineral that acts as a natural vasodilator which means it relaxes our blood vessels, improves blood circulation and thus aids in regulating blood pressure and provides relief from hypertension.

In addition to this, the antioxidants like vitamin C and other antioxidantal compounds present in the cranberries protects our cells and tissues from the oxidative caused by the free radicals. This keeps our blood vessels healthy and improves blood circulation.

The dietary fibers present in the cranberries prevents our blood vessels from getting clogged by the plaque and other fat deposits and ensures an improved blood circulation.

(5) Keeps Our Digestive System Healthy

Regular and moderate consumption of cranberries is good for our stomach and helps in keeping our digestive system healthy.

This benefit of cranberries is mainly because of the presence of dietary fibers in them. The dietary fibers present in the cranberries act as a natural laxative which means it improves bowel movement and ensures smooth elimination of stool from our system. This not only provides relief from constipation and but also reduces the risk of other digestive problems like abdominal pain, irritable bowel syndrome, stomach cramps, gas, bloating etc.

Dietary fibers also absorb excess water from our system and thus reduces the risk of diarrhea.

In addition to this, cranberries are also a good source of many antioxidants like vitamin C, vitamin A and other antioxidantal compounds like phytonutrients and polyphenols etc. fights with the free radicals of our body, stabilizes them and prevents them from causing oxidative damage to our cells, including those of digestive system. This aids in keeping our digestive system healthy and also reduces the risk of various cancer like colon cancer, stomach cancer, intestinal cancer etc.

(6) Provides Anti-inflammatory benefits

Consuming cranberries on a regular and moderate basis is very effective for providing relief from pain and inflammation caused by the inflammatory diseases like gouts, arthritis, and rheumatism etc.

This benefits of cranberries are mainly due to the presence of Vitamin C in it. Vitamin C is an antioxidant that possesses anti-inflammatory benefits. It not only protects our cells from the oxidative damage caused by the free radicals but also provides relief from pain and inflammation caused by the inflammation problems like gouts, arthritis, and rheumatism etc.

Other nutrients like vitamin A, vitamin B complex and magnesium

etc. also plays a significant role in reducing inflammation and provides relief from the pain associated with the same.

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(7) Strengthens Our Immune System

Our Immune system plays an important role in keeping us healthy. It is the defense mechanism of our body that protects diseases causing microbes like bacteria, virus, and fungi etc. from entering our system and thus reduces the risk of various diseases. And, even if we get sick, it is the defense system of our body that fights against them and makes us healthy again.

This Immune boosting benefit of cranberries is mainly due to the presence of antioxidants like vitamin C, vitamin A and other antioxidantal compounds like phytonutrients and polyphenols in them. These antioxidants and the relevant compounds fight with the free radicals of our body, stabilize them and thus prevents them from causing oxidative damage to our cells including the white blood cells that form the backbone of the immune system.

By protecting our immune system from the oxidative damage, it strengthens our immune system and when our immune system is stronger, we are less likely to fall sick and risk of getting flu, fever, cold and cough etc. drops down to a significant level.

Additionally, other nutrients like vitamins and minerals also play a significant role in making our immune system stronger.

(8) Manages cholesterol Level

Consuming cranberries on a regular and moderate basis have been found to be very beneficial for managing cholesterol level in our system. It is very effective for reducing the level of bad LDL cholesterol and increases the level of good HDL cholesterol in our system.

This benefit of cranberries is mainly due to the presence of dietary fibers in them. The dietary fibers play an important role in reducing the level of bad LDL cholesterol in our system, and encourages the production of good cholesterol.)

It also prevents our arteries from getting clogged by plaque and other deposits and thus reduces the risk of atherosclerosis or hardening of arteries which can otherwise lead to various cardiovascular problems.

(9) Keeps Our Cardiovascular System Healthy

Eating cranberries on a regular and moderate basis have been found to be very beneficial for our heart and help in keeping our cardiovascular system healthy.

This benefit of cranberries is mainly due to the presence of various nutrients like vitamins, minerals, antioxidants, dietary fibers and phytonutrients in them.

The antioxidants like vitamin C, vitamin A and other antioxidantal compounds like phytonutrients and polyphenols etc. fights with the free radicals of our body, stabilize them and prevents them from causing oxidative damage to our cells, including those of cardiovascular system.

The dietary fibers present in the cranberries aids in reducing the level of bad LDL cholesterol in our system and increases the production of good HDL cholesterol and thus improves our cardiovascular health. These dietary fibers prevent our arteries from getting clogged up by the plaque and other fat deposits and reduces the risk of atherosclerosis or hardening of arteries.

Atherosclerosis or hardening of arteries can narrow down arteries and make it difficult for the heart to pump blood in an efficient manner This increases the risk of blockage of arteries and thereby increases the risk of cardiovascular problems like heart attack, heart stroke etc.

They are also a good source of potassium that acts as a natural vasodilator which means it relaxes our blood vessels, improves blood circulation and thus helps in regulating high blood pressure which is a leading cause of various cardiovascular problems.

(10) Maintains Oral Health

Consuming cranberries on a regular and moderate basis has been found to be very beneficial for maintaining oral health and for keeping our teeth healthy.

This benefit of cranberries is mainly because of the presence of various compounds like vitamins, minerals, antioxidants, dietary fibers, phytonutrients, and polyphenols etc. in them. Proanthocyanidins, a chemical compound present in the cranberries reduce the growth of harmful bacteria from sticking to the teeth. These compounds inhibit the acid production and protect our teeth from various oral problems like tooth decay and gum diseases.

In addition to this, cranberries are also a good source of Vitamin C which is very beneficial for our teeth and reduces the risk of scurvy.

They are also a good source of calcium, magnesium, and phosphorus that keeps our bones and teeth healthy.

(11) Good For Respiratory System

Consuming cranberries on a regular and moderate basis have been found to be very beneficial for keeping our respiratory system healthy.

This benefit of cranberries is mainly due to the presence of many nutrients like vitamins, minerals, antioxidants and other compounds like phytonutrients etc. in them. The antioxidants present in the cranberries protect our respiratory system from the oxidative damage caused by the free radicals. Vitamin A is an antioxidant that possesses anti-inflammatory properties and aids in reducing the risk of bronchitis.

Studies have found that cranberries are very effective for inhibiting the growth of certain bacterias responsible for causing Haemophilus influenza, a common cause of ear and respiratory infections in children.

Other nutrients like vitamins and minerals also play a significant role in keeping our respiratory system healthy.

(12) Protects Against Various Cancer(s)

Eating cranberries on a regular and moderate basis have been found to be very beneficial for reducing the risk of various types of cancers such as colon cancer, breast cancer, stomach cancer, intestinal cancer, lung cancer etc.

This benefit of cranberries is mainly because of the presence of antioxidants such as vitamin C, vitamin A and other antioxidantal compounds like phytonutrients and polyphenols etc. in them. These antioxidants and the relevant compounds fight with the free radicals in our body, stabilize them and prevents them from causing oxidative damage to our cells, and thus reduces the risk of various cancers.

Free radicals are nothing but the unstabilized ions that get formed during the oxidation process in our system. As these are unstabilized, so, they steal electrons from the neighboring molecules and while doing so they cause oxidative damage to them.

In addition to this, the salicylic acid present in the cranberries also plays a significant role in eliminating tumors.

Suggested Read- 9 Major Side Effects of eating too many cranberries

(13) Make Our Bones Stronger

Regular and moderate consumption of cranberries have been found to be very beneficial for making our bones stronger and thus reduces the risk of Osteoporosis.

Osteoporosis is a condition in which our bones get very weak and fragile, and are very prone to damage and fracture.

This benefit of cranberries is mainly due to the presence of Calcium and other bone-strengthening minerals like magnesium and phosphorus in it. These minerals play an important role in keeping our bones stronger and when our bones are stronger, they are less prone to breakage.

(14) Cures Cold

Eating cranberries or drinking cranberries juice have been found to be beneficial in curing sore throat and cold, and also make us less prone to getting infected by cold and other related infections.

This benefit of cranberries is mainly due to the presence of antioxidants and other relevant compounds present in them. These compounds protect our immune system from the oxidative damage caused by the free radicals and thus makes our immune system stronger.

(15) Promotes Weight Loss

Consuming cranberries on a regular and moderate basis have been found to be very beneficial for the people on a weight loss regime or those who would like to get rid of some extra pounds.

This benefit of cranberries is because of its emulsifying properties. Cranberries are emulsifying in nature which means they are effective in dissolving the fat deposits in our body.

In addition to this, dietary fibers present in the cranberries keep our stomach fuller for longer duration and decreases our urge to eat again and again, and thus helps in controlling overeating. As overeating is a major cause of obesity, so by controlling overeating, it aids in controlling obesity.

(16) Aids In Preventing Kidney Stones

Regular and moderate consumption of cranberries is very effective in reducing the risk of kidney stones.

This benefit of cranberries is because of the high amount of acid components in them.

In addition to this, they are also a good source of antioxidants like vitamin C, Vitamin A and other antioxidantal compounds like phytonutrients and polyphenols in them.

These antioxidants fight with the free radicals in our body stabilizes them and prevents our kidneys from the oxidative damage caused by the free radicals. This improves the overall health of the kidneys and allows them to function optimally.

Antioxidants also play a significant role in eliminating toxins and impurities from our system. It reduces the burden from kidneys and allows them to perform optimally.

(17) Aids In Treating Peptic Ulcers

Consuming cranberries on a regular and moderate basis is very effective for reducing the risk of peptic ulcers and also aids in treating them in an efficient manner.

The peptic ulcer is an inflammatory condition caused by the bacteria such as Helicobacter Pylori. This microorganism attacks the protective layer of our stomach and duodenum. This further leads to inflammation of stomach lining giving rise to peptic ulcers.

Cranberries are effective in treating peptic ulcers because of the presence of flavonoids such as anthocyanins, flavonols, and proanthocyanidins in them.

A study conducted by the group of patients suffering from peptic ulcer found that patients who ate cranberries showed 50 percent more progress in comparison to patients who didn’t consume cranberries.

(18) Aids In Treating Lung Inflammation

Regular and moderate consumption of cranberries has been found to be very beneficial for treating lung inflammation which is mainly caused by the influenza virus.

A substance called nondialyzable material or NDM present in the cranberries prevent the influenza virus from sticking to the cells and thus reduces the risk of flu infection.

In addition to this, antioxidants such vitamin C, vitamin A and other antioxidantal compounds present in the cranberries protect our respiratory system from the oxidative stress caused by the free radicals.

(19) Provides Antioxidantal Benefits

Cranberries are a powerhouse of antioxidants such as vitamin C, vitamin A and other antioxidantal compounds like phytonutrients, polyphenols, flavonoids etc. and provides a number of benefits.

These antioxidants fight with the free radicals in our body, stabilizes them and prevents them from causing oxidative damage to our cells and tissues, and thus reduces the risk of several cancers.

It also aids in removing toxins from our system and thus reduces the burden from our vital organs like liver and kidneys and allows them to function optimally.

Some other benefits provided by the antioxidants are kept cardiovascular system healthy, improves cognitive functions, strengthens immunity and so on.

Reference(s)

https://food.ndtv.com/health/9-cranberry-benefits-powerhouse-of-antioxidants-heart-healthy-and-more-1278346

https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-cranberry-juice.html

http://www.stylecraze.com/articles/amazing-health-benefits-of-cranberries/

https://www.nutrition-and-you.com/cranberries.html

https://en.wikipedia.org/wiki/Cranberry

Disclaimer

The information contained in the post is for general purpose only and shouldn’t be considered as a medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, I make no guarantee of the accurateness of the same.

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