Why You Should Be Crazy for Cranberries

Published by Ginger Hultin, MS RDN CSO

Cranberries in wooden bowl

Cranberries: A Tart Superfruit for Year-Round Wellness

Cranberries aren’t just for Thanksgiving anymore. These vibrant red berries have been used for centuries—not just in cooking, but also in traditional medicine. Known for their tart taste, cranberries are often loaded with sugar in sauces, desserts, or drinks. But when consumed in their purest form, they’re packed with nutrients and health-promoting compounds.

Why Cranberries Are a Nutritional Powerhouse

Cranberries are rich in vitamin C and loaded with antioxidant compounds like anthocyanins, flavonols, and resveratrol. These help reduce inflammation and oxidative stress throughout the body, which is linked to aging and chronic disease.

Medicinally, cranberry has been used for:

Urinary tract infections (UTIs)
Kidney stones
Type 2 diabetes
Chronic fatigue syndrome
Benign prostatic hyperplasia (BPH)
The common cold and influenza
Coronary artery disease
Supporting memory and cognition
Diuretic effects
Anti-cancer properties

What the Latest Research Says

The most well-supported medical use of cranberry remains the prevention of urinary tract infections, particularly in women prone to recurring infections. A major 2023 Cochrane review confirmed that cranberry supplements, especially those standardized for proanthocyanidins (PACs), can reduce UTI recurrence significantly in women, children, and other high-risk groups.

Beyond UTIs, newer studies suggest potential benefits for inflammation and cognitive support:

A 2024 clinical trial published in Journal of Medicinal Food found that cranberry extract reduced inflammation markers like C-reactive protein (CRP) in adults with metabolic syndrome. This suggests possible cardiovascular support and anti-inflammatory effects.
A 2023 pilot study in Frontiers in Nutrition observed small improvements in working memory and attention in older adults after 12 weeks of cranberry extract supplementation.

While these findings are promising, more large-scale research is needed to confirm benefits beyond UTI prevention.

Safe to Eat, but Caution with Supplements

Cranberries are generally recognized as safe (GRAS) when eaten as food—think fresh berries, smoothies, or pure juice. Avoid sugar-laden cranberry “cocktails” if you’re seeking health benefits; these are often diluted and sweetened.

If you’re considering cranberry supplements, keep the following in mind:

Kidney stones: Cranberries are high in oxalates, which may contribute to stone formation.
Aspirin sensitivity: Cranberries naturally contain salicylic acid, similar to aspirin.
Cholesterol medications: Cranberry can potentially interact with statins—consult your healthcare provider before starting supplements.

How to Use Cranberries Every Day

Don’t wait for the holidays to enjoy cranberries. Add them to smoothies, toss dried (unsweetened) cranberries into salads, or try a small glass of unsweetened cranberry juice. If you’re managing recurrent UTIs or exploring medicinal uses, high-quality cranberry supplements may be helpful—with your doctor’s guidance.

Recent Studies on Cranberry Benefits

UTIs: Cochrane Review (2023) – Cranberry supplements shown to reduce UTI recurrence.
Inflammation: Journal of Medicinal Food (2024) – Cranberry extract lowered inflammation markers in people with metabolic syndrome. (Full link pending)
Cognition: Frontiers in Nutrition (2023) – Older adults saw improvements in memory and attention after cranberry extract use.

Ginger Hultin, MS RDN CSO

Ginger Hultin MS RDN CSO is a Seattle-based Registered Dietitian Nutritionist and long time contributor to nutrition content on Foodtrients®. She is the owner of the concierge, virtual nutrition practice Ginger Hultin Nutrition where she helps clients with complex health conditions through an integrative approach. She specializes in anti-inflammatory diets for integrative oncology nutrition, people with gastrointestinal disease, and autoimmune issues. Her 10-year partnership with Foodtrients® has focused on evidence-based anti-aging nutrition, healthy recipes, and "top foods" lists in many categories from blood sugar control to healing your gut. Ginger serves as adjunct clinical faculty at the Bastyr Center for Natural Health in Seattle. She is the director of communications at the Washington State Academy of Nutrition and Dietetics, a past Spokesperson for the Academy of Nutrition and Dietetics, and past-chair of the Vegetarian Nutrition Dietetic Practice Group. She has authored two nutrition books: Anti-Inflammatory Diet Meal Prep and the How to Eat to Beat Disease Cookbook. Ginger is a graduate of the University of Washington and Bastyr University and is currently pursuing her doctorate of clinical nutrition at the University of North Florida.