Why Dietitians Recommend This Juice for Gut and Skin Health

When you hear "cranberry juice," you might immediately think of cocktails or urinary tract health. While both are true, this tart beverage offers far more benefits than many realize.

Experts Weigh In

• Jennifer Hanes, RD Registered Dietitian and clinician at Mood Matter Dietetics
• Bianca Tamburello, RDN Dietitian at FRESH Communications
• Mariana Dineen, RD Dietitian and founder of Elemento Health
• Crystal Scott, RD Dietitian at Top Nutrition Coaching

Health Benefits of Cranberry Juice

1. Supports Urinary Health

Cranberry juice may help reduce the risk of urinary tract infections (UTIs). Proanthocyanidins (PACs), a type of polyphenol, can prevent bacteria like E. coli from adhering to the bladder walls, according to Mariana Dineen, RD. Research is mixed, but PACs have also shown potential to limit growth of oral pathogens and dental plaque.

2. Promotes Gut Health

Cranberry juice may help inhibit harmful bacteria in the digestive tract and nourish beneficial gut bacteria. Fiber and antioxidants in cranberries contribute to a healthier gut microbiome, explains Crystal Scott, RD.

3. Supports Cardiovascular Function

Small studies suggest that consuming low-calorie cranberry juice or cranberry powder can improve blood vessel function and slightly lower diastolic blood pressure, likely due to antioxidant polyphenols protecting the vascular lining, notes Mariana Dineen, RD.

4. Enhances Skin Health

Research indicates that drinking polyphenol-rich cranberry beverages may improve skin elasticity and smoothness while increasing resistance to UV-induced redness. Antioxidants in cranberries help reduce oxidative stress, contributing to healthier skin.

5. Supports Immune Function

Cranberry juice is high in Vitamin C, which helps support the immune system. While it is not a cure for colds, it may help strengthen overall immune defenses.

6. Benefits Vaginal Health

Some studies suggest cranberry juice may help maintain a healthy vaginal microbiome, potentially reducing the risk of dysbiosis-related infections. More research is needed in this area.

How to Drink Cranberry Juice Safely

Daily Intake

Moderation is key. One cup of unsweetened cranberry juice per day is generally safe for most people, according to Bianca Tamburello, RDN.

Possible Side Effects

Large amounts of cranberry juice may cause gastrointestinal discomfort, including stomach upset or diarrhea. It may also interact with blood-thinning medications such as warfarin. Consult your doctor before regular consumption if you take medications.

Choosing the Right Type

Select a brand where cranberry juice is the primary ingredient. Unsweetened juice or juice sweetened with other fruit juices like apple or orange is preferred. Pure cranberry juice is tart, so mixing it with sparkling water can make it more palatable.

Conclusion

Whether for taste or health, cranberry juice offers several potential benefits, from supporting urinary and gut health to promoting skin and cardiovascular wellness. With mindful consumption, it can be a valuable addition to a balanced diet.

Author: Sophia Brooks