Benefits of Cranberries Raw Juice Pills Tea & Extract

As a long-standing accompaniment to holiday dinners, cranberries rarely take center stage despite being an irreplaceable part of the festivities. However, cranberries are brimming with healthful benefits and deserve a more prominent role in your diet this year.

Continue reading to discover the benefits of cranberries—whether you eat them raw, drink cranberry juice, or enhance your health with cranberry supplements, teas, and extracts. We also have some delightful cranberry recipes to share, including a healthier cranberry sauce for your holiday table.

Cranberry Benefits

Nutrient-rich cranberries are best known for supporting urinary tract health, but they offer additional benefits. Here’s how cranberries can help:

• Urinary tract & bladder support: Cranberries, high in antioxidant proanthocyanidins, are linked to improved urinary health. Experts suggest cranberry capsules may be more effective than juices for this purpose^1,2.
• Oral health: The same proanthocyanidins that aid urinary tract health also promote healthy teeth and gums¹.
• Immune health: Rich in vitamin C and other antioxidants, cranberries support immune health, crucial throughout the year and especially during winter¹.
• Antioxidant benefits: Cranberries offer broad antioxidant benefits that extend beyond supporting urinary and immune health to combat free radicals¹.
• Cardiovascular support: Antioxidant polyphenols in cranberries contribute to heart health¹.
• Water balance: Cranberries may have a diuretic effect, which supports water balance in the body².
• Nutritional support: Cranberries are rich in vitamins C, A, K, and contain other nutrients such as calcium, magnesium, potassium, and iron².

Now that you know the benefits of cranberries, let’s explore the best ways to incorporate them into your diet!

Raw Cranberries

Can you eat raw cranberries? Absolutely. However, due to their extreme tartness, most people prefer not to. If you enjoy tart fruits, raw cranberries can be a healthier option as they are more nutritious in their uncooked state. Typically, preparing cranberries involves cooking them down or juicing, which reduces their fiber content and adds refined sugar.

If you're not keen on snacking on raw cranberries, consider chopping or slicing them thinly and adding them to a salad. Cranberries pair well with spinach, walnuts, gorgonzola, and fruits like sliced pears.

If they're still too tart for your taste, there are other ways to enjoy cranberry benefits—including healthier juice options, teas, and potent cranberry capsules.

Cranberry Juice Benefits

Cranberry juice can provide many of the benefits that raw cranberries offer, but finding a healthier cranberry juice can be challenging. Many products labeled as cranberry juice actually contain more juice from other fruits and added sweeteners or refined sugar.

Read cranberry juice labels carefully to find a healthier option. Check the ingredients list to ensure cranberries are the primary ingredient. Also, note the sugar content, and opt for cranberry juice with less sugar or none at all, sweetening it yourself with liquid stevia as needed.

Lakewood Organic Cranberry Concentrate is an excellent alternative to commercially available juices. It contains only cranberries, ensuring you’re getting pure juice with no hidden ingredients. Mix it with water for a refreshing drink anytime or add it to your favorite fruit smoothie.

Cranberry Teas

Cranberry tea may not be as nutrient-rich as fresh cranberries, juice, or capsules, but it offers a delightful way to enjoy some cranberry benefits, especially during the colder months. Cranberry teas usually contain dried cranberries or dry cranberry concentrate, providing a rich, zesty flavor.

Cranberry tea also supports detox and helps maintain healthy fluid balance, making it popular among dieters who wish to avoid retaining excess water. Some cranberry teas are specially formulated for weight support, like Traditional Medicines Organic Weightless Cranberry Tea, which includes additional supportive botanicals like red clover flour, fennel fruit, hibiscus flower, and chicory root.

Cranberry Extracts & Cranberry Concentrate Supplements

If you seek the most convenient and concentrated form of cranberries, or if you prefer not to consume cranberries in their natural form, cranberry supplements made with extracts or concentrates are an excellent choice. These super-concentrated forms deliver significant cranberry benefits in high-strength capsules.

If you're using cranberry to support urinary tract health, research indicates that capsules are more effective than cranberry juice due to their higher concentration of antioxidant proanthocyanidins².

Experience it yourself with BubbForest Premium Cranberry, which features a 20:1 concentrate—the equivalent of 800 mg of cranberries in just 40 mg of cranberry juice concentrate, enhanced with vitamins C and E.

Cranberry Recipes to Try

There are many ways to enjoy cranberries. From a cranberry-flavored fruit dip to a refreshing quinoa salad, here are some of our favorite cranberry recipes.

Sparkling Cranberry-Citrus Mocktail

This crowd-pleasing cranberry mocktail is perfect for your next holiday gathering!

Time: 5 minutes
Servings: 8
Serving size: 4.5 ounces

Ingredients

• 16 ounces of cranberry juice or the equivalent of prepared cranberry juice concentrate
• 1 ounce of organic lime juice concentrate
• 2 1/2 cups of your favorite lemon-lime soda, or use sparkling water and sweeten to taste with liquid stevia

Instructions

1. Mix cranberry juice and organic lime juice concentrate together in a pitcher.
2. Add the lemon-lime soda or sparkling water and stevia to taste.
3. Serve over ice and garnish with slices of lemon or lime and fresh cranberries.

Note: It’s best to add the sparkling water or soda just 10-15 minutes before guests arrive to prevent it from going flat.

Healthier Cranberry Sauce³

No holiday meal is complete without cranberry sauce, but most canned versions are loaded with refined sugar. Here’s a healthier alternative.

Time: 30 minutes
Servings: 8
Serving size: ¼ cup

Ingredients

• 12 ounces of fresh cranberries
• ¼ cup of pineapple juice
• ¼ cup of unsweetened, organic applesauce
• ¼ cup of water
• Zest & juice of half an orange
• 1-2 tablespoons of honey or your preferred natural sweetener

Instructions

1. Add cranberries, pineapple juice, applesauce, and water to a saucepan and bring to a boil.
2. Simmer for about 12 minutes over medium heat, stirring frequently until the cranberries pop.
3. Reduce heat to low, add the orange zest and juice, stir well, and simmer for an additional 12 minutes.
4. Cool to room temperature, then refrigerate for a few hours or overnight before serving.

Cranberry Fruit Dip

This tart cranberry fruit dip is a perfect addition to holiday fruit trays.

Time: 15 minutes
Servings: 6
Serving size: 0.25 cup

Ingredients

• 1 cup vanilla nonfat yogurt
• 1/2 cup dried cranberries
• 1 tablespoon fresh orange zest
• 1/4 teaspoon 100% certified organic ground nutmeg
• 1/4 teaspoon 100% certified organic ground ginger
• 1/4 cup pomegranate juice or the equivalent of prepared pomegranate concentrate

Instructions

1. Heat pomegranate juice, dried cranberries, and orange zest in a saucepan. Bring to a boil and cook until cranberries are soft.
2. Remove from heat and transfer the mixture to a food processor until the cranberry mixture is finely chopped. Allow it to cool.
3. In a small bowl, combine yogurt, cranberry sauce, and spices, then cover and chill.
4. Serve with assorted fruits for dipping.

Cranberry Quinoa Salad with Citrus Vinaigrette

Time: 20 minutes
Serves: 6
Serving size: 1 cup

Salad Ingredients

• 1 pound of Brussels sprouts, rinsed & cut
• 2 cups organic quinoa, cooked (1/2 cup dry)
• 3/4 cup dried cranberries
• 1/4 cup organic pecans, toasted
• 1 avocado, chopped
• 1 granny smith apple, chopped

Citrus Vinaigrette Ingredients

• 1/4 cup freshly squeezed orange juice
• 2 tablespoons organic extra virgin olive oil
• 2 tablespoons organic apple cider vinegar with mother
• 1 tablespoon lemon juice

Instructions

1. Prepare the Brussels sprouts by trimming the ends, halving them lengthwise, and thinly slicing them crosswise.
2. Combine the salad ingredients in a large bowl.
3. In a small bowl, whisk all vinaigrette ingredients until well blended.
4. Pour the vinaigrette over the salad and mix well.

Also, check out our recipes for Fruit and Nut Energy Bites and Coco-nutty Fruit Bake with dried cranberries.

How Do You Enjoy Cranberries and Cranberry Benefits?

Nutritious cranberries deserve to be much more than just a garnish. Make them a substantial part of your holiday health routine this year by using fresh cranberries in festive recipes, and try cranberry tea, juice, or cranberry supplements for a convenient way to enjoy cranberry benefits anytime.

Tell us in the comments below how you plan to use cranberries this holiday season. If you appreciate the benefits of cranberries, you'll also enjoy learning about elderberry and tart cherry. Explore more in Benefits of Elderberry and Benefits of Tart Cherry.

About Lindsey Toth, MS, RD
Registered Dietitian, BubbForest Health

Lindsey is a nationally recognized registered dietitian and nutritionist with a soft spot for pie. She empowers people to take charge of their health by finding the balance between pleasure and nourishment in food.

Her philosophy is that you should take care of your body because it’s the only permanent home you have. This belief inspired her to pursue a career in nutrition and ultimately led her to BubbForest Health.

Sources

¹ Everything you need to know about cranberries. Medical News Today. https://www.medicalnewstoday.com/articles/269142.php (Accessed 11/26/2018)

² Cranberry. Drugs.com. https://www.drugs.com/mtm/cranberry.html (Accessed 11/26/2018)

³ Cranberry Sauce Recipe. Adapted from Wellness Mama. https://wellnessmama.com/3392/cranberry-sauce-recipe/ (Accessed 11/26/2018)

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.