Are cranberries good for you? Benefits of cranberries

Curious about cranberries? It turns out they have more to offer than just a place on Christmas lunch. You’ve probably heard rumours that cranberry juice can support you if you’re prone to urinary tract infections. But is it really the secret to good bladder health in women? And could cranberry tablets be a better way to get your intake? With insight from H&B Trainee Nutritionist Leila Weller-Kis, we discuss cranberries’ potential benefits and share some reasons to add them to your diet year-round...

Cranberries are small, round, red berries with a sharp taste. Due to their sour flavour, you probably wouldn’t choose to eat them raw – you’re more likely to buy them dried or as a juice. In the UK, the fresh berries appear in shops in autumn and winter, just in time to make cranberry sauce for Christmas dinner.

While you wouldn’t snack on them in the same way as other berries, cranberries do contain plenty of vitamins and minerals and have some potential health benefits to offer. Let’s learn more...

Cranberries may help prevent recurring UTIs

“Cranberries are probably best known for their link with urinary tract health, and this is where we have some of the strongest research. Studies suggest that cranberry products may help reduce the risk of recurrent UTIs, particularly in women who experience them regularly,” says Leila.^1,2

“One reason for this could be compounds called proanthocyanidins (PACs), which may make it harder for bacteria such as E. coli to attach to cells lining the urinary tract.³ Some studies have looked at different amounts of PACs, with 36mg per day being a commonly studied amount – although we don't yet know the most effective dose.⁴ But they're not being studied for treating an infection that's already there. So if you’re experiencing UTI symptoms, you should seek medical advice rather than relying on cranberry products alone.”

Cranberries provide immune-supporting vitamin C

Want a new way to eat the rainbow? Cranberries could be the next way to top up your vitamin C intake. “Cranberries contain vitamin C, which plays an important role in the normal function of our immune system.⁵ Fresh cranberries provide around 14mg of vitamin C per 100g, which is approximately 35% of the recommended daily intake of 40mg for UK adults,” Leila explains.^4,6 That’s not to say they’re an ‘immune booster’, so don’t go overboard – they’re just one of many fruits and veg you can add to a varied and colourful diet.

“Cranberries are naturally rich in plant compounds called polyphenols”

Cranberries and oral health

Ever thought about eating cranberries for your teeth? Neither had we. But according to Leila, “there’s some really interesting early research looking at cranberry polyphenols and oral health. Laboratory studies suggest that some of the compounds in cranberries may affect how certain bacteria stick to surfaces in the mouth and form dental plaque.”^7,8

“However, most of this research is still at an early stage, so we can’t yet say that eating cranberries will protect against tooth decay or gum disease. They’re an interesting area of research, but good brushing, interdental cleaning and regular dental care are still the important foundations for looking after your teeth and gums.”

Cranberries may play a role in heart health

“Cranberries are naturally rich in plant compounds called polyphenols, which are one of the reasons researchers have been interested in their potential role in heart health,” says Leila.³ “Some studies suggest that regularly consuming cranberries may support healthy blood vessel function, including how well blood vessels widen and respond to changes in blood flow.”⁹

“Research into cholesterol is less consistent, though. While individual studies have reported improvements in measures such as LDL or HDL cholesterol, overall we don’t yet have strong enough evidence to say that cranberries lower cholesterol."^9,10

Cranberry supplements are usually available as tablets or capsules containing dried cranberry powder or concentrated cranberry extract. Some are standardised to provide specific amounts of plant compounds called proanthocyanidins (PACs), while others may contain additional ingredients such as vitamin C.

Of course, you should always get your nutrition from food and drinks wherever possible – but a supplement can be a convenient alternative. However, cranberry supplements may interact with certain medications, so you should always check with your GP before trying them.¹¹

“Whole cranberries include fibre and a mixture of plant compounds, while cranberry juice provides a different nutritional profile”

Just like other fruit juices, cranberry juice is part of a healthy diet in moderation.¹² Cranberry drinks can sometimes have sugar added to make them sweeter, so checking the label can help you compare different options.

As Leila says, “there isn’t necessarily one ‘best’ way to have cranberries – it really depends on why you’re having them. Whole cranberries give you the fruit itself, including fibre and its natural mixture of plant compounds, while cranberry juice provides a different nutritional profile.³ A supplement can be a convenient option if you’re specifically looking for cranberry compounds such as PACs, and some products provide a standardised amount so you know how much you’re getting.³

"It’s important to remember that cranberry juices, powders and extracts aren’t all equivalent, though, so I’d always look at what a particular product contains rather than assuming that more cranberry automatically means more benefit.” As well as checking the label for added sugar, it’s worth noting that ‘cranberry juice drinks’ may have other ingredients or contain lower concentrations of cranberries than pure cranberry juice.

*The NHS recommends limiting juices and smoothies to no more than 150ml per day and having them with meals.¹³

Whether you’re craving a glass of juice or you’d prefer a supplement, cranberries could be the next bright addition to your diet. But they shouldn't be relied on to treat an existing infection – if you have UTI symptoms, speak to a pharmacist or GP for appropriate advice.^1,2,14

Ready for some berry benefits? Learn more about supporting your immune health or add cranberries to our spiced apple, pear and berry breakfast crumble...

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.