Why do cranberries only get attention during the holiday season? These berries actually have only 4g of sugar per serving than the 7g you’ll get from strawberries and blackberries. Additionally, cranberries are high in antioxidants than other berries and fruits. Let’s look at some of the impressive benefits cranberries have to offer.

Gut Help

Cranberries have been shown to lessen the negative effects of an animal-based diet. In a study published by the Journal of Nutritional Biochemistry, researchers found that those who consumed cranberries showed fewer potentially negative microbiota than those who did not consume them. Cranberries help in reducing secondary gut bile acids that have been associated with both colon and gastrointestinal cancers. 

Urinary Tract Health

In a study done by Harvard Medical School, it was determined that regular consumption of cranberries reduced the number of bacteria in women’s urinary tracts. Proanthocyanidins from the fruit prevent E. coli from attaching to cells in the urinary tract. E. coli is the predominant bacteria that cause urinary tract infections. 


This type of photo-chemical poses many health benefits on top of helping prevent UTI’s. For example, proanthocyanidins also help promote heart health, support digestive health, decrease inflammation associated with a disease, and reduce the risk of other infections. As mentioned in previous blogs, obtaining photo-chemicals through diet is the best way to maximize their benefits. 


One serving of cranberries has the highest amount of antioxidants when tested among 20 other common fruits, according to the Journal of Agriculture and Food Chemistry. One cup of cranberries has an 8.983 antioxidant capacity, succeeding most other fruits and vegetables! 

Author: Emily Kahn | Miami University | Class of 2022 | B.S. in Kinesiology and Nutrition | @ems.eatz.