What Happens to Your Body When You Eat Cranberries Regularly

Although fresh cranberries are too tart to eat alone, cranberry products are full of health benefits. “Cranberries carry many antioxidant and anti-inflammatory properties that are attributable to their rich content in vitamins C, A and K, as well as phytochemicals such as anthocyanins, flavonoids and phenolic acids,” says Qianzhi Jiang, Ph.D., RDN, owner of The Nutrition Changer. In turn, they’re shown to benefit urinary, gut, immune and oral health. In this article, learn about the health benefits, nutrition and safety considerations for eating cranberries. 

Health Benefits of Cranberries

You May Prevent a Urinary Tract Infection

Urinary tract infections happen when bacteria enter the urethra, infecting the urinary tract. They’re more common in females and they cause unpleasant symptoms like pain or burning during urination, frequent urination and abdominal cramping.

One of the most popular uses of cranberries or cranberry juice is preventing UTIs. “Cranberries are rich in antioxidants such as polyphenols, anthocyanins and proanthocyanidins. Proanthocyanidins help reduce the risk of urinary tract infections by preventing bacteria from attaching to the bladder wall,” explains Vandana Sheth, RDN, CDCES, a plant-based and diabetes expert. For these potential benefits, choose 100% cranberry juice without added sugars. Also, avoid using cranberries to treat a UTI; see your doctor for diagnosis and proper treatment.

Research shows cranberries are especially helpful for children, women with recurrent UTIs and people susceptible to UTIs due to treatments like bladder radiotherapy. That said, they’re not shown to be helpful for elderly individuals in residential care facilities, pregnant people or people with nerve-related bladder emptying problems.

You May Have a Healthier Gut

In addition to preventing bacteria from sticking to the urinary tract, the antioxidants in cranberries may also help prevent harmful bacteria from sticking to the intestines, explains Stacey Woodson, M.S., RDN, a registered dietitian nutritionist and author. This could help stave off digestive disorders. Plus, fresh and dried cranberries provide fiber, which is one of the most important nutrients for gut health. It supports a healthy gut microbiome and helps you stay regular.

You May Improve Your Immune Health

Cranberries are a good source of vitamins and antioxidants for immune health, especially vitamin C. Each cup of fresh cranberries has 14 milligrams of vitamin C, or 16% of the Daily Value. Vitamin C is one of the most important nutrients for immune health. It promotes wound healing and collagen synthesis, which creates a barrier against pathogens. The vitamin also supports the function of immune cells, as well as the production of antibodies and T-cells to fight infection. Plus, polyphenols—antioxidants found in cranberries—have been shown to reduce inflammation, improving overall immune health.

You May Have Better Heart Health

Cranberries have been shown to reduce risk of heart disease in a few different ways. “Cranberries are rich in quercetin, which is a potent antioxidant that may help reduce inflammation, a common component to heart disease,” says Michelle Routhenstein, M.S., RD, CDCES, a preventive cardiology dietitian at EntirelyNourished.com. They have also been shown to increase “good” HDL cholesterol and reduce “bad” LDL cholesterol, which decreases the risk of plaque building up in your arteries. “Cranberries are rich in antioxidants and may help increase nitric oxide production in the blood vessel lining, leading to better flow,” says Routhenstein.

You May Have Better Oral Health

Seeing these bright red fruits may make you smile—in more ways than one. Cranberry helps promote oral health because it contains specific polyphenols (plant compounds) that inhibit certain bacteria that cause tooth decay and gum inflammation, says Jiang. The vitamin C in cranberries also helps maintain healthy gums and teeth.

Cranberries Nutrition

Cranberries are an excellent source of fiber, with 13% of the Daily Value per cup. They also contain vitamin C, vitamin K, manganese, vitamin E and other antioxidants like phenolic acids, anthocyanins and flavonoids. These antioxidants help combat oxidative stress in the body that can damage your cells and lead to inflammation and chronic disease.

Here is the nutrition in 1 cup of raw cranberries:

• Calories: 46 
• Carbohydrates: 12 g
• Dietary fiber: 3.6 g 
• Total sugar: 4.3 g 
• Added sugar: 0 g
• Protein: 0.5 g 
• Total fat: 0 g 
• Saturated fat: 0 g 
• Cholesterol: 0 mg
• Sodium: 2 mg
• Vitamin C: 14 mg
• Vitamin K: 5 mcg
• Manganese: 0.3 mg

Are Cranberries Safe for Everyone to Eat?

Cranberries are generally safe to eat, although some people should be careful about their cranberry intake. Here’s why.

May Interact with Blood Thinners

“If you are on a blood-thinning medication, particularly warfarin or aspirin, having large and inconsistent intake of cranberries can interact with the drug and cause excessive bleeding,” says Routhenstein. That’s because cranberries are a good source of vitamin K, which impacts blood clotting. 

Might Increase Risk of Kidney Stones

Those with a history of kidney stones should also be careful about eating cranberries. “Since cranberries contain oxalates, which may contribute to stone formation, those prone to kidney stones should limit their intake,” says Sheth.

May Cause Diarrhea

If you eat too many cranberry products, you may experience diarrhea. This is especially true for young children. To prevent this, increase your cranberry intake slowly.

Can Cause an Allergic Reaction

Interestingly, cranberries can cause an allergic reaction for folks allergic to aspirin. “Cranberries contain salicylic acid, an ingredient in aspirin, so people who are allergic to aspirin should avoid cranberry products,” says Woodson. 

Tips for Enjoying Cranberries 

In a Smoothie

Frozen cranberries or cranberry juice can easily be added to a smoothie for a tangy pop of flavor. To ensure your smoothie isn’t too tart, balance the cranberries with a sweet fruit like peaches or apples. For example, try this Cranberry-Apple Smoothie, which balances tart cranberries with sweet apple. 

In a Sauce

Cranberries go great in sauces like salsa, chutney or relish. Routhenstein recommends making a cranberry salsa with fresh tomatoes, onion, cilantro and lime juice for a flavorful topping to a dish or sandwich.

In Baked Goods

Cranberries’ tart flavor can balance out a sweet dessert like pie, scones or muffins. You can use either fresh or frozen cranberries in baked goods. Note that dried cranberries often have added sugars. Choose unsweetened varieties if you’re adding other sweeteners to the dish. For a delicious dessert, make these Cranberry-Lemon Cheesecake Bars.

In a Salad

Dried cranberries are a tasty addition to many salads. They add a hint of sweetness and tang that complement many greens. For example, this Kale Salad with Cranberries is one easy way to add cranberries to your day.

The Bottom Line

Cranberries are nutrient-dense fruit with many health benefits. They’re full of antioxidants, vitamins, minerals and fiber that may help promote gut, immune and heart health. To enjoy cranberries, add them to smoothies, use them to make sauces and baked goods and mix them into salads.