Cranberry Juice: A Nutrient-Rich Beverage for Better Health
Cranberry juice is a traditional beverage that has endured over time because of its rich red hue and sweet-tart flavor. Whether you’re searching for something different from water or other fruit juices, it’s ideal for slaking your thirst. But, is cranberry juice truly beneficial to your health, and if so, how much is a suitable serving size? To find out more about the health benefits of cranberry juice and how to choose the healthiest kind in stores, we consulted qualified dietitians.
What Is Cranberry Juice?
The liquid from cranberries, a small, dark red fruit that is indigenous to North America, is called cranberry juice. After being crushed into a pulp, the berries are pressed to extract the juice. Before being bottled, this juice is pasteurized and filtered. The liquid may be mixed with various fruit juices, depending on the producer.
Cranberry Juice Nutrition Facts
While cranberry juice may be included in a balanced diet, it doesn’t provide a lot of nutritional value. Maddie Pasquariello, MS, RDN, a registered dietitian, notes that cranberry juice is mostly made up of carbs, with very little protein and no fat. These nutrients are crucial for fostering fullness and delaying digestion, which would otherwise prevent blood sugar increases.
It can be tricky to determine how much cranberry juice you’re getting because many cranberry drinks on the market have additional sugars or a combination of chemicals, according to Pasquariello.
How Much Cranberry Juice Is Healthy to Drink?
According to registered dietitian nutritionist and Camelback Nutrition Wellness creator Kristen Carli, MS, RD, eight ounces (one glass) of cranberry juice per day is generally safe to consume as part of a balanced diet.
However, there is no one-size-fits-all serving size for cranberry juice, just like with other meals and beverages. Several variables, such as your age and health, will determine the optimal quantity. It’s also essential to consider the other meals and beverages you’re consuming, especially if you’re attempting to reduce your consumption of added sugars, which are included in many fruit juices.
Carli advises speaking with your physician or a certified dietitian if you’re not sure how much cranberry juice is safe for you. They can determine the healthiest service for you by evaluating your lifestyle and medical history.
Health Benefits of Cranberry Juice
1. Reduces Oxidative Stress
A delicious way to reduce oxidative stress is to drink cranberry juice. “Polyphenols, a class of antioxidants found in cranberries, include subgroups such as flavonoids, anthocyanins, proanthocyanidins, and phenolic acids,” Pasquariello explains. According to Pasquariello, antioxidants in general shield cells from oxidative stress, which over time can kill healthy cells and increase the risk of chronic illnesses, such as type 2 diabetes, lung disease, and heart disease.
It is important to note that cranberry juice does not have the same antioxidant content as whole cranberries. The antioxidant content is reduced by around 30 to 40% during the juicing process because the antioxidant-rich skin and seeds are removed. Depending on the antioxidant profile of other juices, cranberry juice mixed with them may even have fewer antioxidants. Although it isn’t as abundant as a whole, fresh cranberries, cranberry juice is still a notable source of antioxidants.
2. Keeps You Hydrated
Plain water isn’t your only option for staying hydrated. Due to its high water content, fruit juice, especially cranberry juice, is a good option. According to Carli, this can help you stay more hydrated, which is essential for fundamental body functions like regulating body temperature, promoting digestion, and absorbing nutrients.
3. Strengthens the Immune System
“Compounds like proanthocyanidins and vitamin C, which are known to support immune function, are found in cranberry juice,” Carli says. Vitamin C is especially crucial for strong immunity since it is necessary for the development and operation of white blood cells. These cells are responsible for fighting and eliminating pathogens that might cause illness, aiding in the immune system’s response to infections. The anti-inflammatory qualities of the antioxidants in cranberries (and hence cranberry juice) also support a healthy immune system.
4. Supports Urinary Tract Health
Cranberry juice is famous for its potential to promote urinary tract health, particularly in reducing urinary tract infections (UTIs). According to Carli, cranberry juice is believed to prevent harmful bacteria from adhering to the walls of the urinary system due to its proanthocyanidins. While research suggests cranberry juice may offer some protection, more studies are needed to establish the full extent of its benefits.
5. May Promote Heart Health
The antioxidants in cranberry juice may reduce the risk of heart disease by preventing oxidative stress, which can harm heart cells over time. Pasquariello points out that flavonoids, a form of antioxidant, are present in cranberries and may help prevent atherosclerosis, a condition that can reduce blood flow and increase the risk of heart disease. More research is needed before confirming the heart-health benefits of cranberry juice, as many of the studies conducted so far are based on lab tests.
Side Effects and Risks of Cranberry Juice
Though most people can safely consume cranberry juice, Carli warns that excessive consumption may cause diarrhea or an upset stomach due to its high sugar content and acidic nature. Additionally, if you have kidney stones, Carli suggests being cautious, as cranberries contain oxalates that may contribute to their formation. It’s also wise to consult a doctor before drinking cranberry juice if you’re taking blood thinners, as it may interact with your medication.
How to Choose the Best Cranberry Juice
When buying cranberry juice, start by looking for a product labeled “100% pure cranberry juice.” Additionally, select a juice that is free of added sugars. This will ensure you get the most health benefits from your cranberry juice.
Cranberry juice offers several health benefits, from reducing oxidative stress to promoting heart and urinary tract health. By choosing the healthiest cranberry juice, you can enhance your daily hydration and enjoy these powerful health advantages.