Cranberry: Top 7 Health benefits and nutrition facts


Cranberry is one of the most nutritious fruits on the planet whose scientific name is Oxycoccus. It is a fruit that comes from the family of blueberries and is mostly produced by the United States and Canada.

Cranberries are dark red in color because of the high flavonoid content present in them. The taste of cranberries is a bit sour and bitter, which is due to the rich anti-oxidant content of the fruit.

Most of the people find it really hard to eat raw cranberries because of their brutal taste which is why cranberries are generally consumed in the form of juices and beverages.

Why are cranberries good for you?

Cranberries are high in anti-oxidant content

You will be amazed to know that according to the latest studies Cranberry is the richest source of high-quality anti-oxidants as compared to any other fruit.

A high-antioxidant content means a reduced risk of many diseases, including the strengthening of the heart. Anti-oxidants are considered very healthy for cardiovascular health.

Aids in digestion

Due to high fiber content in cranberries, they can be considered really good for overall digestive health. And they can even make your gut stronger by improving the gut bacteria.

They help in prevention of gum diseases

Cranberry juice can be a blessing for those who are suffering from gum problems. What cranberries do is prevent the bacteria from sticking on to your teeth which ultimately gives you relief from the majority of the gum problems.

Boost immune system

According to healthcare in America Vitamin C is the biggest booster of all and cranberries are a truly amazing source of Vitamin C. So, adding cranberries in your diet can just make your immune system strong enough to fight through all the diseases.



Calories – 46

Protein – 0.1 g

Fat – 1.4 g

Carbohydrates – 82 g

Dietary fiber – 6 g

Sugar – 65 g

Potassium – 40 mg

Sodium – 3 mg

Cholesterol – 0 mg

Vitamin content in cranberries

1.Vitamin C – 18%

2. Vitamin E – 8%

3. Vitamin K – 6%


1. Cranberry for Heart’s health

As we know that cranberries are highly loaded with disease-fighting antioxidant which is why it is proven that they are a lot beneficial for your heart’s health. Cranberries are also capable of lowering the levels of bad cholesterol (LDL) and they also increase the levels of good cholesterol (HDL) thus making your heart healthier.

2. Cranberry for UTI

Cranberries are proven to be one of the best solutions for UTI’s (urinary tract infection). They have been in use over the decades for the treatment of UTI’s and kidney infections. According to some studies, Cranberries are able to prevent UTIs by making the urine more acidic in nature which is less friendly to the infection-causing bacteria E Coli.

But some of the studies say that Cranberries make the wall of the uterine slippery because of which the E Coli bacteria are not able to find the grip over the uterine wall which ultimately results in the prevention of UTIs.

3. Cranberry for Diabetes

Most of us had a question in our minds that can cranberries really be a good solution for diabetes. So, the answer is YES, but only up to some extent as they cannot completely cure diabetes. Unsweetened and dried cranberries have high fiber content and low sugar which is why there is less Insulin secretion in the body and glucose peak goes high which lowers the sugar levels.

So, what I can tell is, add dried cranberries into your daily diet to see optimal results.

4. Cranberry for Weight loss

Cranberries are a good option that you can add to your weight loss diet anyways cranberry alone cannot make you lose weight but it can have a significant impact on your weight because of its high fiber content. Please make sure that you are not adding dried cranberries to your weight loss diet as they have a lot of calories in them. So, always go for fresh and juicy cranberries when it comes to losing your weight.

5. Cranberry for PCOS

PCOS is a condition that affects the hormonal levels in a woman and causes the woman to produce more male hormones which sometimes even leads to skipping of the menstrual periods and condition starts to become even worse after that.

6. Cranberry for Pregnancy

Cranberries are a mixture of vitamins, minerals, and antioxidants which is why consuming cranberries during pregnancies can help the woman to fight against many infections during pregnancies. But overconsumption of these berries can even result in diarrhea, fatigue, headache, etc.

7. Cranberry for Periods

They help to make the periods more manageable by keeping PMS symptoms at bay and the potassium content of cranberries acts as an anti-cramping agent. Cranberry juice even reduces the severity of chronic disease and even helps in preventing infections during periods.


As we have got to know a lot of benefits of the cranberry juice like it can fight UTIs, prevents infection, promotes heart health, helps in the prevention of gum diseases and supports digestive health. Now let’s see how it can be made in the most healthy way.


  • Cranberries
  • Honey
  • water
  • Some other fruits (if you want)

How to prepare a perfect CRANBERRY JUICE

  • In a large pan, add some water and cranberries. Bring the water to a boil and then,
  • Reduce the flame and cook until the berries burst open and become soft
  • Strain the juice using a filter.
  • Add honey to make it a lot healthier and tasty
  • You can also add in the juice of another fruit if you wish.
  • And then enjoy the healthy and delicious cranberry juice

Cranberry supplements

Due to the renouned benefits of cranberry, it is widely available in various supplement forms. It is available in the form of juice, capsules, pills, etc.

Cranberry capsules are very often recommended by doctors for treating Urinary Tract Infections.

If you do not like cranberry juice and still wish to get benefitted from its health benefits then it is advisable that you buy the Amerifit Azo Cranberry Tablets. Just one serving of this supplement is equal to a glass full of cranberry juice.

You can also read our article in hindi (Cranberry in Hindi)

Pragat vyawahare

This is Pragat Vyawahare a microbiologist, nutritionist and the founder of Healthysab

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