Cranberries are not just for holiday tables—they are a nutritional powerhouse you should enjoy throughout the year for a multitude of health benefits. Packed with bioactive compounds and antioxidants, cranberries offer benefits that support your heart, gut, and brain. Here are the main reasons to add more cranberries to your diet, plus some recipes to get you started.
Jump to the recipes Health benefits of cranberries
Cranberries are rich in bioactive compounds including fiber, polyphenols, and proanthocyanidins, all of which offer diverse health benefits. One key benefit of cranberries is their ability to support gut health . The fiber in cranberries acts as a prebiotic, feeding beneficial gut bacteria and promoting a balanced microbiome. Elena Leya | Unsplash
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“Research is indicating that cranberries can have positive effects on a number of other important health targets, including improvements in the gut microbiome and reducing risk factors for stomach ulcers and heart disease,” Amy Howell, PhD, a retired Associate Research Scientist at Rutgers University, said in a statement.
Cranberry polyphenols contribute to maintaining gut health by enhancing the growth of beneficial bacteria while reducing harmful strains.
In addition to gut health, cranberries play an important role in urinary tract health . Cranberries contain proanthocyanidins (PACs), which help prevent bacteria like E. coli from adhering to the walls of the urinary tract, thereby reducing the risk of infections. “Cranberries contain a type of tannin polyphenol called proanthocyanidin which helps prevent pathogenic bacterial adhesion in multiple areas in the body (urinary tract, stomach, and oral cavity),” Howell said. “Bacteria sticking to surfaces in the body is the first step in the infection process, so preventing this adhesion step with daily cranberry intake can keep the infection from proceeding further,” Howell said. Regular cranberry consumption has been well-documented in clinical trials for its role in reducing the incidence of urinary tract infections, and its preventive action reduces the need for antibiotics, which is vital for combating antibiotic resistance.
Cranberries are also beneficial for heart health. The flavonoids in cranberries help improve blood vessel function and […]
Cranberries are Good for Your Heart, Gut, and Brain: Eat More With These 6 Recipes