Many of the potential benefits of cranberry juice come courtesy of antioxidants, but there are plenty of other nutrients that offer perks. Here are a few of the potential health benefits of cranberry juice.
1. Cranberry Juice May Prevent Urinary Tract Infections
Roughly 50 percent of women experience a urinary tract infection (UTI) — a condition that occurs when E. coli bacteria that normally live in the gut enter the urinary tract and multiply — at least once in their lifetime, says Lyons. A review and meta-analysis of studies of nearly 4,000 people susceptible to UTIs suggests that compounds in cranberry juice called proanthocyanidins (the pigment that gives cranberries their red-purple color) may prevent E. coli bacteria from sticking to your urinary tract.
“We can simply pass the E. coli in our urine instead of having it colonize in the walls of the urinary tract and perpetuate it into an infection,” Lyons explains.
One meta-analysis of 18 studies found that drinking cranberry juice was associated with a 54 percent lower rate of UTIs than a placebo drink.
Cranberry juice helps with infection prevention and balancing the vaginal microbiome, says Lyons. But if you have an active infection, it’s best to seek medical care.
2. Cranberry Juice May Support Heart Health
The high-antioxidant content of cranberry juice may help keep the heart healthy. One meta-analysis found that cranberry juice can help manage systolic blood pressure (the pressure in the arteries when the heart beats) and improve high-density lipoprotein (HDL), or “good,” cholesterol levels in adults.
Other studies show mixed results. For example, one study of adults with elevated blood pressure found only a slight decrease in blood pressure after drinking 500 milliliters (mL) of cranberry juice daily for eight weeks. Another review of 16 studies found that cranberries (consumed in multiple forms) had positive effects on heart health but not enough to be considered statistically significant.
“Cranberries can be part of a healthy diet promoting cardiovascular health, but I wouldn’t put all my eggs in the basket of cranberry juice if someone is particularly concerned about cardiovascular disease,” says Lyons.
3. Cranberry Juice May Prevent Stomach Ulcers
Cranberry’s proanthocyanidins may prevent stomach ulcers by stopping H. pylori from embedding inside the walls of your stomach and taking up root.
H. pylori are bacteria found in contaminated food and water that can damage the protective lining of the stomach or small intestine, leaving the tissue vulnerable to stomach acid. Over time, the stomach acid eats through the lining and produces an open sore (ulcer). “Cranberries can prevent the colonization and perpetuation of H. pylori,” says Lyons.
One study of 522 adults with H. pylori infections found that drinking 16 oz of cranberry juice twice daily for eight weeks decreased the rate of infection by 20 percent compared with those in the placebo group.
4. Cranberry Juice May Improve Gut Health
Cranberry juice may promote gut health by increasing the number of beneficial gut bacteria in your digestive tract, which aids digestion and helps your body absorb nutrients.
Research shows that the polyphenols (plant compounds) in cranberries promote the growth of healthy gut bacteria in healthy young women after consuming cranberry juice for 21 days. It’s worth noting that the study was partially funded by a company that sells cranberry juice.
Another study found that participants who drank cranberry juice for six weeks experienced some improvement in constipation, thanks to an increase of beneficial gut bacteria and a reduction in inflammation.
5. Cranberry Juice May Slow Cancer Cell Growth
Like other fruits, cranberries may reduce the risk of cancer, says Michelle Routhenstein, RD, CDCES, a preventive cardiology dietitian and certified diabetes care and education specialist in New York City. It’s believed that the plant compounds combat oxidative damage, an imbalance between free radicals and antioxidants that contributes to accelerated aging and chronic diseases like cancer.
Most of the studies currently involve cranberry extracts — not juice. For example, one study found that cranberry extract slowed the growth of breast cancer cells. The authors of another review noted that cranberry extract may have protective properties that prevent oral cancer.
The research is still in its preliminary stages, so cranberry juice cannot yet be considered a proven method for cancer prevention or treatment in humans, says Routhenstein.
