Do you know much about the benefits of drinking cranberry juice and eating cranberries, even in muffins? Is cranberry juice good for you? What is cranberry juice good for? If you don’t know much then here are all the reasons you should enjoy cranberries.
What do you think of cranberries?
Do you like them? On their own they are just not so great are they?
Cranberries are bitter-tasting fruit when they’re not cooked or juiced. This makes them a challenging healthy food to eat when you’re on the quest to get your 5 A Day.
Now put them in cranberry sauce for a Christmas dinner and I like them but on their own, no thanks.
Cranberries are great for immunity though so their pure juice is perfect for those looking to improve their health.
Benefits of cranberry juice in your diet
Cranberry juice is naturally lower in sugar than most fruit juices. This makes it a healthy choice for drinking on its own or using as a mixer. In fact, it only takes 150ml of it for you to get 1 of your 5 a day.
Cranberries are extremely nutrient-dense and have a wealth of health benefits! Some health benefits, such as helping with UTIs, you may have heard of before.
After looking into the benefits of cranberries more closely, I’ve discovered it is a truly impressive little berry.
Using cranberry juice to prevent UTIs
One of the most well-known health benefits of cranberries is their positive effect on urinary tract health. Cranberries contain compounds known as proanthocyanidins (PACs) that prevent bacteria (particularly E. coli, a common cause of UTIs) from adhering to the walls of the urinary tract.
This makes it harder for bacteria to take hold and cause an infection. Additionally, drinking cranberry juice has been shown to lower the risk of recurrent UTIs in women.
Drinking cranberry juice or taking cranberry supplements is sometimes said to reduce the risk of developing a UTI by up to 50%.
There are mixed studies as to the effectiveness of drinking cranberry juice to help prevent or treat UTIs but as a glass of juice is unlikely to cause you any problems it is surely worth trying if you regularly get UTI’s.
Rich in antioxidants
Did you know that one of the benefits of drinking cranberry juice is that it can help fight age-related illnesses?
Antioxidants help fight harmful free radicals that naturally accumulate in the body as we age. Oxidant damage has been linked to some serious illnesses, such as diabetes, heart disease, digestive health and urinary tract health.
Cranberries are rich in antioxidants, which are compounds that help protect against cellular damage and inflammation. Specifically, cranberries contain anthocyanins, proanthocyanidins, and flavonols – all potent antioxidants. Regular consumption of antioxidants has been linked to a reduced risk of chronic diseases such as cancer and heart disease.
Cranberries contain a high number of antioxidants needed to keep these illnesses at bay. In fact, the antioxidants in cranberries might even have a role in preventing cancer according to this study.
Cranberries on their own have a higher number of antioxidant properties in them compared to juice. Drinking cranberry juice is a far nicer and easier way to get your antioxidant fix.
Preventing Cancer
Cranberries are said to have anti-cancer properties that prevent the growth and spread of cancer cells.
According to research studies, drinking cranberry juice inhibits the growth of breast, colon, and prostate cancer cells.
Additionally, cranberries contain compounds known as polyphenols that reduce cancer cell multiplication, making them considered an effective natural remedy for cancer prevention.
Good for heart health
Studies have shown that people who drink cranberry juice regularly may benefit from the potential heart-supporting compounds called polyphenols that are present in cranberries.
They contain compounds such as quercetin, resveratrol, and anthocyanins that help lower high blood pressure and bad cholesterol level.
According to research studies, drinking cranberry juice daily reduces the risk of heart disease by up to 40%. So, include cranberry juice in your daily routine to keep your heart healthy.
This is a less well-known benefit of cranberry juice but one worth remembering.
Oral health
Cranberries have antibacterial properties that help prevent oral diseases such as gum disease and cavities.
According to research studies, drinking cranberry juice prevents the growth of bacteria that leads to cavities and gum disease. Therefore, include cranberry juice in your daily routine for good oral health.
Help age-related illnesses
Cranberry juice can help fight against age-related illness allegedly, and the benefits also include keeping your heart in good shape.
I must say this one surprised me I didn’t know about this benefit of cranberries!
Help cholesterol problems
Cranberries have been shown to benefit those who are battling cholesterol problems. Regular consumption of cranberries has been shown to lower LDL (bad) cholesterol and increase HDL (good) cholesterol, which can reduce your risk of heart attack and stroke.
Additionally, cranberries contain flavonoids, which can help prevent the formation of blood clots that can lead to heart attack and stroke.
In fact, a study involving cranberry juice in 2011 was carried out on patients with coronary heart disease.
The results showed doctors that those who drank double-strength cranberry juice when battling the disease saw more positive results towards improving their health condition.
Reduce inflammation
Inflammation is a natural bodily response, but chronic inflammation has been linked to a host of health problems such as arthritis, heart disease, and certain cancers.
Cranberries’ antioxidant content may help reduce inflammation throughout the body, potentially warding off these types of diseases.
Rich in vitamin c
Yes, cranberries are rich in vitamin C and are therefore great for boosting your immunity.
An 80g portion of fresh cranberries has 10mg of Vitamin C.
Digestion
Cranberries may also be good for your gut. The same compounds that prevent bacteria from sticking to urinary tract walls can have a similar effect in the digestive system, preventing harmful bacteria from colonizing the gut.
Furthermore, the high fibre content of cranberries supports healthy digestion by promoting regular bowel movements and good digestive health.
Fibre helps keep the digestive system functioning smoothly, preventing constipation and other digestive problems.
A diet rich in fruits and vegetables that include cranberries can help prevent digestive problems, keeping your family healthy.
So, how should I enjoy it?
It seems to me that there are a lot of benefits of cranberry juice that should play a good role in a healthy, balanced diet.
Although cranberries straight from the plant will contain higher levels of compounds and antioxidants, cranberry juice is definitely beneficial to your health.
Cranberry juice is a far nicer and easier method to get your cranberry fix, and it can be used in so many different ways. You can even use it to make cocktails!
Cranberry juice recipes?
There are so many recipes for muffins and cakes out there with cranberries in but they aren’t healthy really, are they?
These cranberry juice drinks are much better and a great way of enjoying the benefits of cranberries.
Cranberry and honey morning refreshing drink
A Cranberry and apple cider vinegar drink
Mixed fruit and Cranberry Smoothie
Warm Cranberry tea with lemon and ginger
Cranberry juice can also be enjoyed as part of a cocktail in the evening. Have you considered it with gin?
Sea Arch, a gin alternative, has a great recipe for a seaside sunrise cocktail using sea arch (which tastes very like gin but without the alcohol), cranberry juice then topped up with clementine and cinnamon tonic.
Other cocktails with cranberry juice are available so why not try them and see how you can build cranberry juice into your diet?
How do you drink cranberry juice to boost your immunity?
Do you make a smoothie or a cocktail of some sort? Perhaps you have not enjoyed cranberry juice before but this has given you some ideas to give it another go.
Let me know in the comments your ideas with Cranberry Juice.
Ocean Spray Cranberry Juice and Juice drink blends are available nationwide in various supermarkets for around £1.35 a carton.
Conclusion
Cranberries aren’t just a once-a-year treat – they’re a nutritional powerhouse that can benefit your whole body.
From their anti-bacterial properties to their anti-inflammatory effects, there are many reasons to add cranberries to your diet.
Whether you opt for fresh berries, dried cranberries, or 100% cranberry juice, you’re sure to reap the many health benefits of this tart-sweet fruit.
Other ingredients tips you may like
If you like to cook with different ingredients and find different ways of using them then here are a few other articles I think you might like.
All you need to know about celeriac and how to use it
Oats an original superfood with lots of uses
Is couscous healthy, and how you can use couscous well
How to grow your own vegetables from scraps
Jackfruit – what is it and how to use it
Seaweed – an unusual ingredient you should consider
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