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Cranberry juice is a traditional drink that has survived through the ages, distinguished by its rich red color and tangy-sweet flavor. Whether you’re looking for an alternative to water juice or something different to quench your thirst, this is ideal. However, is cranberry juice really beneficial for your health, and if so, what should be consumed in reasonable amounts? We spoke to a trained dietitian to learn more about the health benefits of cranberry juice and where to find the healthiest variety in stores.
What Is Cranberry Juice?
The liquid obtained from the small, dark red fruit of North America is called cranberry juice. After the berries are crushed into a pulp, the juice is squeezed out. Before bottling, this juice is pasteurized and filtered. Depending on the manufacturer, the liquid can be mixed with various fruit juices.
Cranberry Juice Nutrition Facts
Although it can be included in a balanced diet, cranberry juice does not provide much in the way of nutrients. According to registered dietitian Maddie Pasquarillo, MS, RDN, “Juicing is primarily carbohydrates, with very little protein and no fat.” She adds that these two nutrients are important for promoting fullness and delaying digestion, which would otherwise prevent blood sugar spikes.
Determining how much cranberry juice you’re getting can also be challenging because many cranberry drinks on the market contain added sugars or include various ingredients, according to Pasquarillo.
What Is a Healthy Serving of Cranberry Juice?
As part of a balanced diet, drink eight ounces (one glass) of cranberry juice daily, according to Kristen Carley, MS, RD, registered dietitian and creator of Camelback Nutrition Wellness.
There is no single serving size for cranberry juice, just like any other food or drink. According to Carly, the right amount varies depending on your age and health. It’s also important to consider the other foods and drinks you eat, especially if you’re trying to cut down on the sugar content of high cranberry juice.
If you’re unsure about the recommended daily intake of cranberry juice, Carly suggests talking to your doctor or a certified dietitian. They are able to assess your lifestyle and medical history and determine the healthiest serving for you.
Top Health Benefits of Cranberry Juice
It Reduces Oxidative Stress
Cranberry juice is a delightful approach to reducing oxidative stress. According to Pasquariello, berries are rich in polyphenols, a class of antioxidants that includes subclasses such as phenolic acids, anthocyanins, proanthocyanidans, and flavonoids. According to Pasquariello, antioxidants protect normal cells from oxidative stress, a process that can damage healthy cells over time and increase the risk of chronic diseases, including type 2 diabetes, lung disease and heart disease.
It’s important to remember that cranberry juice does not contain the same antioxidants as whole cranberries. Antioxidant content is reduced by approximately 30 to 40% during the juicing process as the antioxidant-rich skin and seeds are removed. Depending on the antioxidant profile of other juices, mixed cranberry juice may have very little. That being said, there is still some red fruit juice noteworthy source of antioxidants; it’s just not as rich as whole, fresh cranberries.
It increases hydration.
You don’t have to stick to plain water to stay hydrated. Since fruit juice has a high water content, cranberry juice is also good to drink. According to Carly, it can help increase your hydration, which is essential for basic body functions including regulating body temperature, promoting digestion and absorbing nutrients.
It promotes immune function.
“Compounds like proanthocyanidins and vitamin C, which are known to support the immune system, are found in cranberry juice,” says Carly. Because vitamin C is essential for the development and operation of white blood cells, it is especially important for a strong immune system, she noted. These cells fight and destroy pathogens that can infect you, helping how your immune system responds to disease. According to Pasquariello, the antioxidants in cranberries and cranberry juice also have anti-inflammatory properties that support a strong immune system.
It might support urinary tract health.
Cranberry juice’s claim to fame, if any, is its connection to urinary tract health. More specifically, it is associated with a decreased incidence of UTIs, which are characterized by symptoms such as a constant need to urinate, abdominal discomfort, or cloudy urine. According to Carly, the benefit of cranberry juice is believed to be related to its proanthocyanidins, which have the ability to prevent dangerous bacteria from adhering to the walls of the urinary system, thereby reducing the incidence of UTIs.
In light of this, daily consumption of cranberry juice may provide some protection, but the data are not yet strong enough to make a firm recommendation. Further studies are needed as recent findings suggest that its benefits may be restricted.
Otherwise, as Pasquariello points out, increasing fluid intake can help prevent or treat UTIs. If you like cranberry juice and are looking for a good alternative to water, it might have that too. But be careful: Pasquariello advises continuing the prescribed course of antibiotics in addition to fluid intake, even if you’ve already been diagnosed with a UTI.
It may support heart health.
Antioxidants in cranberry juice may reduce the risk of heart disease by preventing oxidative stress. This is due to the fact that oxidative stress can damage heart cells, eventually leading to heart failure. According to Pasquariello, flavonoids, a type of antioxidant that may reduce atherosclerosis, are also present in cranberries and cranberry juice.
A buildup of plaque in the arteries can lead to atherosclerosis, which reduces blood flow and increases the risk of heart disease. More studies are needed before the cardioprotective properties of cranberries and cranberry juice can be confirmed, according to Pasquarillo, because the heart-related benefits of cranberry juice are based on in vitro studies, which are conducted in petri dishes or test tubes. real animals.
Risks and Side Effects of Cranberry Juice
“Most people can safely consume cranberry juice, but consuming too much can cause stomach upset or diarrhea,” Carly advises. This is due to high sugar content and acidic nature.
Carly suggests that you be careful with cranberry juice if you have a history of kidney stones. Oxalates found in cranberries have been linked to kidney stones. Likewise, if you’re taking blood thinners, Carly recommends talking to your doctor before taking cranberry juice, as these medications may interact with the juice.
How to Choose the Healthiest Cranberry Juice
There are a few things to consider when shopping for the healthiest cranberry juice in stores. First, Pasquariello suggests finding one made entirely of cranberries. Presumably, the label will read “100% pure cranberry juice.” Choose a product that also does not contain sugar.
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