What happens to your body when you drink cranberry juice everyday?

Cranberry juice has long been touted as a health drink. With its tart, tangy flavor and vibrant red color, cranberry juice is a popular beverage choice for many. But what exactly happens when you drink cranberry juice every day? Here’s a comprehensive look at the effects of daily cranberry juice consumption.

Introduction

Cranberries are a fruit native to North America that have long been used for their nutritional and medicinal properties. Cranberries are packed with antioxidants, particularly polyphenols like proanthocyanidins, anthocyanins, flavonols, and triterpenoids. These antioxidants are thought to be responsible for many of the potential health benefits of cranberries.

Cranberry juice is made by pressing whole cranberries, usually with added sweeteners like apple juice or grape juice. Pure cranberry juice tends to be quite tart, so many commercial brands contain cranberry juice concentrate diluted with water and sweeteners. Still, cranberry juice remains one of the best dietary sources of cranberries’ unique phytonutrients.

Drinking cranberry juice regularly could have many effects due to its rich blend of vitamins, minerals, and antioxidants. Here is a detailed overview of what can happen when you drink cranberry juice every day.

Nutrition Profile

Cranberry juice is low in calories and carbohydrates but packed with nutrients. Here are some of the main nutritional highlights of 8 ounces (240 ml) of pure cranberry juice:

Nutrient	Amount
Calories	116
Carbs	31 grams
Fiber	0.5 grams
Vitamin C	26% of the DV
Vitamin E	19% of the DV
Vitamin K	5% of the DV
Manganese	32% of the DV

Cranberry juice is especially high in vitamin C, providing more than a quarter of the recommended daily intake in one cup (240 ml). It also supplies manganese, vitamin E, vitamin K, magnesium, and copper.

May Improve Heart Health

Several studies have found that drinking cranberry juice regularly could benefit heart health. The polyphenols in cranberries may help lower blood pressure and cholesterol levels, reducing risk factors for heart disease.

In one study in 56 adults with heart disease risk factors, drinking two 8-ounce (240-ml) servings of low-calorie cranberry juice daily for 8 weeks reduced cholesterol levels by an average of 10% and blood pressure by 3%.

Other research shows that cranberries’ antioxidants boost blood flow by supporting the function of blood vessels. Better blood circulation ensures oxygen-rich blood flow to the heart and other vital organs.

May Have Anticancer Effects

The phytochemicals in cranberries have shown anticancer activities in lab and animal studies. These effects are attributed to compounds like proanthocyanidins, ursolic acid, and anthocyanins.

In particular, cranberries may help prevent the growth and spread of tumors. They seem especially effective against cancers like colon, prostate, breast, and lung cancer.

For example, a test-tube study found that cranberry extract inhibited the growth and spread of human lung, colon, breast, and prostate cancer cell lines.

That said, more research is needed on the anticancer effects of cranberries in humans. But adding this tart juice to your diet just might offer protection against cancer development.

Could Protect Against Ulcers

There is some evidence that cranberries can help prevent stomach ulcers. One study gave cranberry juice to patients taking NSAIDs like ibuprofen, which are known to damage the stomach lining and cause ulcers.

Drinking two 8-ounce (240-ml) glasses of cranberry juice a day for two weeks reduced the number of stomach lesions caused by the NSAIDs.

Another study showed that cranberries’ antioxidants neutralize Helicobacter pylori, the bacteria largely responsible for most ulcers. Their anti-inflammatory effects may also soothe existing ulcers as they heal.

May Reduce Infections

Cranberries have strong antibacterial and anti-inflammatory properties that could protect against infections. Compounds found in cranberries prevent bacteria like E. coli and H. pylori from adhering to cells along the urinary tract, stomach, and gumline.

This may explain why drinking cranberry juice and taking cranberry supplements has been shown to reduce the frequency of urinary tract infections (UTIs).

What’s more, cranberries’ anti-inflammatory effects may ease inflammation from gum disease or infections of the upper respiratory tract like bronchitis.

Supports Oral Health

Along with lowering infection risk, cranberries promote overall oral health. Their antioxidants may protect against gum disease by reducing inflammation and preventing periodontal disease-causing bacteria from sticking to teeth.

One study gave subjects with periodontitis cranberry juice for 12 weeks. Their inflammatory markers and gum bleeding scores significantly declined, compared to the control group.

Thanks to their anti-inflammatory and antibacterial effects, cranberries could help treat gum disease and prevent cavities when paired with proper oral hygiene.

May Aid Weight Loss

Cranberry juice is naturally low in calories yet packed with essential vitamins and minerals. Drinking it in moderation may aid weight loss.

One study followed obese subjects who consumed 8 ounces (240 ml) of low-calorie cranberry juice daily for 12 weeks. The cranberry juice group lost an average of 2.5 pounds (1.2 kg) and had significant reductions in body mass index (BMI).

The fiber and polyphenols found in cranberries could induce feelings of fullness by slowing digestion in the stomach. This may curb appetite and reduce calorie intake throughout the day.

May Offer Other Benefits

Here are some other potential health benefits of drinking cranberry juice daily:

• Supports skin health: Cranberries are loaded with antioxidants that may protect skin from damage caused by free radicals. Applying cranberry extract or juice to skin could even help treat acne.
• Boosts immunity: The vitamin C in cranberry juice stimulates the production of white blood cells that defend your body against pathogens and infections.
• Prevents kidney stones: Substances found in cranberries may prevent calcium from forming into crystals that clump together into kidney stones.
• Improves sleep: Drinking cranberry juice increases levels of melatonin, a hormone linked to improved sleep quality.

Possible Side Effects and Precautions

For most people, moderate amounts of cranberry juice are safe with minimal side effects. However some precautions apply:

• May interact with blood thinners: Cranberries contain substantial amounts of salicylic acid, which can thin the blood. Those on blood thinners like warfarin should avoid large amounts of cranberry juice.
• High in oxalates: People prone to developing oxalate kidney stones should not drink too much cranberry juice as its high oxalate content could increase kidney stone risk.
• Contains fructose: Cranberry juice is relatively high in fructose, which can cause gas and stomach pain in those with fructose malabsorption.
• Risk of drug interactions: The antioxidants in cranberries may intensify the effects of certain drugs metabolized in the liver. Check with your doctor for potential interactions.

Additionally, cranberry juice is acidic. Drinking it often could irritate sensitive teeth and gums.

How to Add It to Your Diet

Here are some tips on incorporating cranberry juice into your routine:

• Have 4–8 ounces (120–240 ml) daily: For the benefits, aim for about 1⁄2 to 1 cup (120–240 ml) of 100% cranberry juice per day.
• Dilute it: Mix equal parts cranberry juice and water to tame the tartness and reduce sugar intake.
• Make a spritzer: Combine 1 part cranberry juice, 1 part sparkling water, and lime juice over ice for a refreshing drink.
• Add to smoothies: Blend cranberry juice with frozen fruit and yogurt for a nutrition-packed smoothie.
• Use cranberry juice concentrate: Add a spoonful of concentrate to water, tea, oven other juices to get the benefits in concentrated form.

Conclusion

Drinking cranberry juice daily could do great things for your health. Cranberries’ unique array of antioxidants, vitamins, and minerals offer benefits ranging from improved heart health and oral hygiene to reduced infections and inflammation.

Aim for about 1 cup (240 ml) of 100% cranberry juice per day. You can also try diluting it with water or mixing it into smoothies and other drinks. Pair it with a balanced diet and healthy lifestyle to feel your best.