Cranberry

Cranberry is a small, tart red berry from the Vaccinium genus, closely related to blueberries and lingonberries. Native to North America, cranberries have a long history of use by Indigenous peoples and early European settlers for both food and medicine, particularly for wound care and preventing scurvy due to their high vitamin C content. Today, cranberries are most widely recognised for their potential in supporting urinary tract health, thanks to their unique bioactive compounds. Modern research highlights cranberries’ antioxidant, anti-inflammatory, and antibacterial properties, which may contribute to benefits for heart, digestive, and immune health.

Key Facts

• Cranberries are rich in proanthocyanidins (PACs), which help prevent bacteria like E. coli from adhering to the urinary tract lining.
• They provide a good source of vitamin C, fibre, manganese, and several B vitamins.
• Regular consumption may support heart health by improving cholesterol balance and reducing blood pressure.
• Cranberries contain potent antioxidants, including anthocyanins and flavonoids, which help combat oxidative stress.
• Their compounds may inhibit the growth of bacteria linked to gum disease and stomach ulcers.
• Cranberries also show promise in supporting cognitive function and memory in older adults.

What does the research say about cranberries and their effects on the body?

Research consistently shows that cranberries, particularly their PACs, can reduce the risk of urinary tract infections by preventing bacteria from sticking to the urinary tract walls. Studies also suggest that regular cranberry consumption may help lower LDL cholesterol, increase HDL cholesterol, reduce inflammation, and support cardiovascular health, though results can vary depending on the population and form of cranberry used. Additionally, their antioxidant properties may help protect cells from damage and support immune function.

How is cranberry traditionally used?

Traditionally, cranberries were used by Native Americans as both food and medicine, including poultices for wounds and as a remedy for scurvy due to their vitamin C content. Early European settlers adopted these uses, and cranberries became a staple ingredient in sauces and preserves, especially during festive meals. Today, they are commonly used to help prevent urinary tract infections and as a general health supplement.

How to consume or apply cranberry?

Cranberries can be consumed fresh, dried, as juice, or in supplement form, such as capsules and powders. Fresh or frozen cranberries retain the most fibre and beneficial polyphenols, while juice is often sweetened and lacks fibre. Dried cranberries are convenient but usually contain added sugar. Supplements offer a concentrated dose of active compounds, but quality and standardisation can vary.

Are there any known side effects or precautions when using cranberry?

Cranberries are generally safe for most people, but high intakes may cause stomach upset, diarrhoea, or increase the risk of kidney stones in susceptible individuals due to their oxalate content. Those on blood thinners like warfarin should use caution, as cranberries may increase bleeding risk. People with a history of kidney stones, aspirin allergy, or certain gastric conditions should consult a healthcare professional before using cranberry products.

How long does it take to see the benefits of cranberry?

The time frame for experiencing benefits depends on the health outcome and form of cranberry used. For urinary tract health, some studies report reduced infection rates within a few weeks of regular consumption. Cardiovascular and cognitive benefits may require consistent intake over several months to observe measurable effects.

What to look for when purchasing cranberry products?

Choose cranberry products with minimal added sugars and, if possible, standardised levels of proanthocyanidins for urinary tract benefits. For juice, select varieties with a high percentage of cranberry content and avoid those with high FODMAP ingredients if you have digestive sensitivities. Supplements should be from reputable brands, ideally with third-party quality testing, and, in the UK, look for the Traditional Herbal Registration (THR) logo for quality assurance.

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Are cranberries good for gut health?

Yes, cranberries contain polyphenols and prebiotic fibres that support the growth of beneficial gut bacteria, helping to strengthen the gut barrier and reduce inflammation. Regular consumption may contribute to improved digestive health and a more balanced microbiome.

Can cranberries help prevent kidney stones?

Cranberries are high in oxalates, which may increase the risk of kidney stone formation in susceptible individuals. If you have a history of kidney stones, it is advisable to limit cranberry intake and consult with a healthcare provider before using cranberry supplements.

Are dried cranberries as healthy as fresh cranberries?

Dried cranberries retain some of the beneficial compounds found in fresh berries, but often contain added sugar and less fibre. Fresh or frozen cranberries offer the most health benefits due to their higher content of fibre and polyphenols, while dried varieties are best enjoyed in moderation as part of a balanced diet.

Written by Gintare Sukyte