The cranberry fruit belongs to the Ericaceae plant family, which consists of over 1,300 different plant species. Cranberries have been utilized for medicinal and dietary sources for centuries, and the first commercial cranberry farm was established in by Henry Hall in Massachusetts. Cranberry juice is a popular medium for consuming this fruit, and while the market offers a variety of products, the best cranberry juice brand is one that uses fresh fruit and little additives.
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The healthiest cranberry juice is one made from 100 percent juice, preferably all cranberries, without any added sugar or additives.
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Unsweetened cranberry juice contains an array of minerals, vitamins and fatty acids. Although it is unsweetened, it is not sugar free cranberry juice. The USDA Nutrient Data Laboratory states cranberry juice has a concentration of seven minerals, which include calcium, magnesium, potassium, selenium, iron, zinc and phosphorus. Cranberry juice also contains 15 vitamins, which include thiamin, niacin, riboflavin and vitamins C, B6, B12, E, K and vitamin A. Other constituents in cranberry juice include protein, carbohydrates, fiber and natural sugars. One cup of unsweetened cranberry juice has 116 calories, and 30 grams of naturally-occurring sugar.
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Pasteurization is the process of heating a liquid to high temperatures to kill bacteria and miscellaneous pathogens that could pose a serious health risk to consumers. While natural health proponents argue pasteurization can also kill vital nutrients and compounds, the best cranberry juice is one that has undergone a pasteurization process. According to the U.S. Food and Drug Administration, most juices sold in the United States are pasteurized or heat treated to remove harmful bacteria. Review the label of cranberry juice brands to ensure it has undergone a pasteurization process before consuming.
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Cranberry juice cocktail is a mixture of cranberry and other fruit juices, as well as sugar or artificial sweeteners. According to the USDA Nutrient Data Laboratory, one cup of cranberry juice cocktail has 137 calories and 30 grams of sugar. While cranberry juice cocktail is often sweeter than pure cranberry juice, this type of beverage only contains 27 percent pure cranberry juice, according to HealthLine. Because of the added sugar and lack of cranberry juice, cocktails may not be ideal for those looking to enhance their health.
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Cranberry juice has been utilized for a wide variety of health ailments, yet modern medicine is undecided on many of its proposed health benefits. One of the most widely accepted medicinal uses of cranberry juice is for urinary tract infections. However, according to a study published in by "The Journal of the American Medical Association," cranberry juice is not effective for treating or preventing urinary tract infections.
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Proponents of cranberry juice suggest that it might have a number of other health benefits, including improved oral hygiene, decreased gastrointestinal infections and improved cardiovascular health. However, according to a review performed in by the Cranberry Institute, research on the impact of cranberry juice on human health is limited, and results are conflicting.
Cranberry juice is sweet yet tart, making it a delicious daily drink or occasional refreshment. While many people may solely associate it with helping to cure urinary tract infections (UTIs), it has a variety of other health benefits. Let's delve into cranberry juice nutrition, science-backed benefits and tips for selecting the healthiest options.
Here is the nutritional information for a 1-cup serving of unsweetened cranberry juice, per the USDA:
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Cranberry juice is renowned for its vitamin C (27% of the Daily Value) and antioxidant content, which helps support a healthy immune system. It's also low in total calories and fat, making it a go-to beverage choice for many. You can even incorporate it into fun recipes for entertaining, like our Cranberry-Orange Punch.
Cranberry juice is often associated with its potential to promote urinary tract health. A review of 50 studies published in Cochrane found that the use of cranberry products (including cranberry juice) may reduce the risk of UTIs for women with recurrent UTIs, in children and in people susceptible to UTIs following interventions (such as bladder radiotherapy).
However, this review did not find sufficient evidence to support the benefits for elderly, patients with bladder emptying problems or those who are pregnant.
Overall, more research is needed to conclude whether cranberry juice can have significant benefits for urinary tract health.
Loaded with antioxidants like vitamin C and various phytonutrients, cranberry juice can help combat oxidative stress in the body. Lauren Klein, M.S., RDN, a registered dietitian and creator of Piece of Lulu, explains, "Antioxidants are molecules that help counteract free radicals." She goes on to explain that "too many free radicals accumulate DNA damage [and can] create oxidative stress."
Feeding our bodies with plenty of colorful, antioxidant-rich foods can help stave off damage to cells and keep our bodies healthy.
Luckily according to a review published in Molecules, cranberry juice is rich in antioxidants with compounds like flavonoids, proanthocyanidins and resveratrol.
Consuming cranberry juice is an easy way to help boost the fruit servings in your day. The - Dietary Guidelines for Americans recognizes 1 cup of 100% cranberry juice as 1-cup serving of fruit. That said, they also recommend having at least half of your fruit intake come from whole fruits and suggest avoiding fruit juices with added sugar, so be sure to check the nutrition labels of the products you choose.
Related: What Happens to Your Body When You Drink Juice Every Day
According to a review published in Dentistry Journal, the natural compounds found in cranberry juice may help prevent and control dental caries (also known as cavities). However, it's important to be mindful of enjoying this juice without added sugars to maximize these potential benefits.
Cranberry juice is rich in vitamin C and bioactive compounds with antioxidant properties that are often linked with immune support. Klen points out a study published in Nutrition Journal that speaks to how cranberry juice may help reduce cold symptoms. Klen points out, "This doesn't mean [by drinking cranberry juice] you will avoid a cold altogether, but it does mean your illness may not be as intense as it could have been."
Overall, it's important to eat a balanced diet filled with a variety of foods that may play a role in immune function.
When selecting cranberry juice, keep these tips in mind:
Cranberry juice can be a nourishing addition to your diet, offering several potential health benefits. However, moderation and mindful selection are key. When shopping, always check the nutrition label and ingredients to ensure you select 100% juice without added sugars or other added ingredients.
If you're unsure where juice may or may not fit in your diet, reach out to a health care provider or registered dietitian for advice tailored to your specific needs.
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