There's more to cranberries than just being the centrepiece of your holiday desserts [1]! These little red berries are actually packed with so many good things to keep you healthy. Vanessa Fry, a registered dietitian at Detroit Medical Centre's Harper Bariatric Medical Institute [2], shared with us all the ways cranberries can fight off disease and improve your overall health [3]. She explained that most of the time, simply eating the berries whole and fresh is the best way to reap their health benefits, but for some things, you'll find more success with a cranberry capsule.
"Dried or canned cranberries will have the same nutritional benefits as fresh, but check that there are no added sugars. Cranberry juice may contain other fruit juices and have added sugars," Vanessa told POPSUGAR. She also warned against having a few too many cranberries. Cranberries contain oxalate, which, when consumed in large amounts, can potentially form oxalate kidney stones [4].
"People who have previously experienced kidney stones should speak with their doctor before increasing their cranberry intake," she said. And while the nutrients in cranberries may help prevent or treat the conditions here, you should always talk to your doctor about how you can better manage your health.
Urinary Tract Infections
One common ailment that cranberries are thought to help is urinary tract infections. While studies using cranberries to treat UTIs haven't shown much promise, others have shown cranberries to be effective in preventing recurring UTIs in women [5].
However, Fry suggests talking to your doctor about cranberry capsules if you frequently suffer from UTIs [6]. "A cranberry capsule is very concentrated whereas juices have much smaller concentrations and will likely not provide any benefits," she said.
Cardiovascular Disease
Studies have shown that the polyphenols in cranberries can have a positive effect on cardiovascular disease [7] by building the blood's resistance to oxidation and reducing blood pressure.
Diabetes
Fry noted that cranberries are high in fibre [8], which can help prevent conditions like type 2 diabetes. Fibre helps keep your weight in check [9], ultimately reducing your risk for disease by lowering blood pressure and cholesterol levels and improving insulin sensitivity.
Colds, Flu, and Other Infections
According to Fry, cranberries are a "power-packed berry as they are a good source of vitamins C, E, and K." These vitamins, along with antioxidants known as proanthocyanidins [10], can help keep your immune system in tip-top shape [11].