Cranberry juice: Nutrition facts, benefits, side effects

The most common association between cranberry juice consumption and your health is that cranberries may help prevent as well as treat urinary tract infections. This is because cranberries contain proanthocyanidins, a type of antioxidant that can prevent bacterial infections in the urinary tract by preventing the disease-causing microbes from sticking to the lining of the urinary tract. However, studies on the benefits of cranberry juice are indecisive about these benefits as some research suggests cranberry juice does not contain the same active proanthocyanidins that fresh cranberries do.

(Read more: Bladder infections)

The phytonutrients in cranberries have anti-inflammatory properties that can help control cholesterol levels, prevent the clogging of and damage to the arteries as well. Damaged arteries can cause atherosclerosis and heart disease, and in the long run they can even cause heart failure and stroke. Studies show that the consumption of high-polyphenol cranberry juice can prevent several risk factors for heart disease. Drinking cranberry juice can also prevent plaque from building up on the teeth and gums, thereby reducing the risk of gum disease.

Cranberries are packed with vitamins like vitamin A, vitamin B, vitamin C, vitamin E, vitamin K and many antioxidants like polyphenols and anthocyanidins. All of these compounds are essential for proper skin health and can prevent wrinkles, dry skin and even skin infections. Some studies, though limited, show that cranberries have anti-aging properties and may even prevent the signs of aging and premature aging from appearing. Since cranberry juice is derived from cranberries, it is believed that the same benefits for the skin may be gained by consuming cranberry juice.

Apart from UTIs, cranberries are believed to be potent against other bacterial and viral infections too. This is because nutrient-dense cranberries work to boost the immune system and strengthen a weak immune system too. Studies have shown that the antioxidants in cranberries are particularly effective against bacterial infections and even the norovirus. While the effects of cranberries on other viral infections are not yet ascertained by studies, many believe that consuming cranberry juice may help prevent all sorts of infections.

The key to a healthy digestive system lies in maintaining the perfect balance of the gut microbiome, particularly the healthy bacteria making your stomach and intestines their home. These microbes help in the production of enzymes that aid digestion, so having the right amount of healthy microbes in your guts is very important. Studies show that cranberry juice may help the growth of healthy bacteria in the gut and thereby prevent stomach infections, diarrhea, indigestion and dysentery. What’s more, the antioxidants in cranberry juice may also prevent the growth of bacteria like Helicobacter pylori, which are known to cause stomach ulcers.

Some studies show that cranberry juice may interact with a number of medications like cyclosporine, ibuprofen and amoxicillin. Research also shows that cranberry juice may exacerbate the effects of a blood thinner called warfarin. People on any medication that could interact with cranberry juice must consult a doctor to find out how much cranberry juice, if at all, is safe for them. If you are on any of these medications and drink cranberry juice, then look out for signs of allergic reactions and contact your doctor if they do show up.

Whole or fresh cranberries are predominantly sour and have a hint of sweetness. Many manufacturers of cranberry juice tend to add sugar and artificial sweeteners to this beverage to make it more palatable for consumers. However, consuming cranberry juice with added sugars is likely to make your blood sugar levels rise. Moreover, nutritionists point out that creating a juice of any fruit or berry intensifies the concentration of the natural fructose sugars in the final product - which is why most experts recommend the consumption of fresh fruits over fruit juices. Blood sugar spikes due to cranberry juice consumption may cause prediabetes, diabetes, obesity and even digestive issues like bloating, stomach gas, indigestion and diarrhea. It is therefore very important to consume limited amounts of cranberry juice under the proper guidance of a nutritionist.