Eating cranberries regularly may improve digestion and support your heart health. This tart fruit may also help prevent urinary tract infections (UTIs).

Cranberries contain A-type proanthocyanidins. This flavonoid can decrease harmful bacteria in your colon (large intestine).A healthy colon helps absorb water and electrolytes, makes and absorbs vitamins, and regulates bowel movements.

The fiber found in cranberries can also support digestive health. There are3.6 grams of fiber in one cup of raw cranberries.

Cranberries are rich sources ofvitamin Cwhich offers benefits like:

• Boosts your immune system
• Delays the development of certain cancers and heart disease
• Improves iron absorption
• Produces collagen, a group of proteins that support skin health and help heal wounds

Like other berries,cranberries areantioxidant powerhouses. They are rich in vitamins C, E, and K.

Cranberries also contain anti-inflammatory triterpenoids, which can protect against certain cancers like colon cancer.

People who eat cranberries have lower levels of C-reactive protein (CRP). CRP is a blood marker of inflammation. Long-term inflammation is a risk factor for premature aging, chronic diseases, and cognitive decline.

The nutrients in cranberries may help protect against diseases like:

• Heart disease
• Obesity
• Periodontitis, or gum disease
• Tooth decay
• Type 2 diabetes
• Urinary tract inflammation

Drinking cranberry juice can protect your heart health. Itdecreases low-density lipoprotein (LDL) cholesterol, triglycerides, and insulin resistance. All risk factors increase the likelihood of heart disease.

What the Science Says:A small 2022 study found that people who consumed cranberry powder daily for one month had improved vascular function.

Cranberries can prevent bacteria from sticking to your teeth and gums. This may protect against tooth decay and periodontitis (gum disease), but research is needed.

research is needed, butcranberries may prevent bacteria from sticking to your urinary tract. They can also help decrease urinary tract inflammation.

What the Science Says:A small 2020 study found that certain products made with cranberries can help prevent and alleviate UTI symptoms.

Cranberries are generally safe to eat or drink as juice. However, they’re a rich source of fibersoconsuming too much may cause diarrheaespecially in children.

Cranberries may interact with the blood thinner warfarin. It’s best to speak with a doctor before adding cranberries to your diet if you take a blood thinner.