As much as I love a solid green juice (the earthier, the better if you ask me), there’s a special place in my heart for red juices, too. Whether my tasty tonic contains berries, tart cherries, beets, or watermelon, I’m happy to know that I’m delighting my taste buds *and* getting my fix of antioxidants—including flavonoids such as longevity-boosting anthocyanins—that are most plentiful in red (and purple) fruits. And surprise: Cranberry juice can confer a lot of those benefits, too.
Experts in This Article
registered dietitian and owner of BZ Nutrition
In all honesty, when it comes to cranberry juice, I usually enjoy it every so often as a mixer for alcohol… but after getting a refresher on its benefits and scoping the juice recipes with cranberry below, I’m definitely game to enjoy them more regularly for wellness (and not just recreation).
Health benefits of cranberry juice
If you’re like me and tend to limit your cranberry juice consumption to adult bevs, you may be surprised to learn that the juice on its own can offer powerful perks for your health. “Cranberries and cranberry juice are a great source of vitamin C and vitamin E, two potent antioxidants,” shares registered dietitian Brigitte Zeitlin, MPH, RD, CDN, founder of BZ Nutrition. It’s also high in phytonutrients, she adds—beneficial compounds naturally found in plants. “This triple threat gives cranberry juice its health benefits and can boost your overall health and well-being.”
Since cranberry juice is abundant in antioxidants, it helps to fight off free radicals and cell damage that can cause inflammation and illness if left unchecked. “Cranberry juice has been linked to helping lower your risk of certain chronic conditions like heart disease,” Zeitlin adds. Specifically, drinking cranberry juice has been associated with lower cholesterol levels1 and blood pressure2—two factors that can affect one’s risk of heart disease.
Zeitlin says that the anti-inflammatory perks of cranberry juice can end up benefiting your gut and digestion, too. (Less inflammation = happier, healthier gut with fewer troublesome GI symptoms.) Cranberry juice can even factor into your oral health regimen, she says. “Another benefit of cranberry juice is that it can help prevent gum disease and the plaque that builds up on teeth.” The more you know!
That said, cranberry juice’s chief claim to fame is its protective powers against UTIs3. “Cranberries are a great source of the phytonutrient called proanthocyanidins, which studies have found actually work to stop bacteria4 from attaching to the lining of your urinary tract,” Zeitlin explains. “If the bacteria can’t attach to the lining then it can’t grow and spread, and it can’t cause an infection.” One caveat: While your preferred cranberry juice recipe can be an effective addition to your UTI prevention protocol, it won’t treat or magically cure a UTI that’s already underway.
Tips for crafting your own cranberry juice recipe
As beneficial as cranberry juice can be, Zeitlin warns that it’s often a hefty source of sugar. “Cranberry juice can taste super refreshing, but it is also a concentrated form of sugar versus eating two tablespoons of cranberries themselves,” she says. To keep your intake within healthy bounds, she advises:
- Buying cranberry juice clearly labeled as 100 percent juice rather than cranberry juice cocktail or cranberry drink, both of which are typically highest in sugar.
- Making a simple recipe with a half-cup of cranberry juice and a half-cup of sparkling (or flat) water.
- Adding lime for more natural flavor.
To get your cranberry fix without the sugar, Zeitlin suggests buying cranberry tea bags and making your own recipe, hot or iced, using the tart tea as your base.
Note: Zeitlin cautions that those on blood-thinner medications should check in with their health-care team before adding these juice recipes with cranberry (or cranberry supplements) into their regimen. People who are allergic to aspirin (or who already take aspirin regularly) should also limit their cranberry juice intake—since cranberries contain salicylic acid, a compound also found in aspirin.
3 healthy juice recipes with cranberry
1. Cranberry Apple Ginger Juice
This 4-ingredient juice recipe with cranberry, courtesy of Reboot with Joe, was developed by a dietitian. Apples (whether green or red) offer sweetness and heart-healthy polyphenols; ginger provides an anti-inflammatory, digestion-boosting zing; and kale (my personal leafy green of choice) packs diverse micronutrients including calcium, vitamin C, carotenoids, and antioxidants.
Get the recipe: Cranberry Apple Ginger Juice
2. Homemade Cranberry Juice
On the hunt for an easy peasy DIY cranberry juice with zero added sugar and zero need for a juicer? This homemade cranberry juice recipe from Champagne Tastes has you covered. Simply bring 2 cups of fresh or frozen cranberries and 5 cups of water to a boil. Once the cranberries begin to burst, mash them to squeeze out more of their ooey gooey juices. Boil them for another 5 minutes, strain them through a mesh sieve, let cool, and enjoy.
Get the recipe: Homemade Cranberry Juice
3. Cranberry Kombucha Recipe
Even though I’ve loved kombucha for years, I’ve never made it myself… but this cranberry kombucha recipe by Crave the Good has me thinking I’m long overdue to DIY. This fermented juice recipe with cranberry also calls for a navel orange to complement the tartness of cranberries with refreshing citrusy notes. Although this recipe requires a commitment of time and effort (from sanitizing and syrup-making through fermenting and cooling), consider it a labor of love and remember that good things are worth the wait.
Get the recipe: Cranberry Kombucha Recipe
Li, Xiangrui et al. “The Effects of Cranberry Consumption on Glycemic and Lipid Profiles in Humans: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Nutrients vol. 16,6 782. 9 Mar. 2024, doi:10.3390/nu16060782
↩︎Richter, Chesney K et al. “Effects of Cranberry Juice Supplementation on Cardiovascular Disease Risk Factors in Adults with Elevated Blood Pressure: A Randomized Controlled Trial.” Nutrients vol. 13,8 2618. 29 Jul. 2021, doi:10.3390/nu13082618
↩︎Maki, Kevin C et al. “Consumption of a cranberry juice beverage lowered the number of clinical urinary tract infection episodes in women with a recent history of urinary tract infection.” The American journal of clinical nutrition vol. 103,6 (2016): 1434-42. doi:10.3945/ajcn.116.130542
↩︎Urena-Saborio, Hilary et al. “Cranberry Proanthocyanidins-PANI Nanocomposite for the Detection of Bacteria Associated with Urinary Tract Infections.” Biosensors vol. 11,6 199. 19 Jun. 2021, doi:10.3390/bios11060199
↩︎
Sign Up for Our Daily Newsletter
Get all the latest in wellness, trends, food, fitness, beauty, and more delivered right to your inbox.
Got it, you've been added to our email list.
