Why You Should Add Cranberries to Your Diet

McKenzie Jones | December 1, 2023

Tart and ruby red, cranberries may be tiny in size but they pack a serious health- promoting punch. In the nutrition research world, they’re perhaps best recognized for their potent antioxidant activity derived from phytonutrients, polyphenols and flavanols – all fancy words for plant compounds that do your body a lot of good! 

In whatever form you enjoy them  – dried, fresh, or juiced – cranberries contain unique bioactive compounds that offer powerful health benefits. These include reducing inflammation associated with aging, supporting digestive health, improving heart health, and promoting urinary tract health. One cup of fresh, chopped cranberries has approximately 5 grams of fiber and offers over 20% of the daily recommended intake for vitamin C. Research has also shown that 1 cup (8 ounces) of 25% cranberry juice cocktail provides the amount of antioxidants equivalent to 1 1⁄2 cups of fresh or frozen cranberries, 1 ounce sweetened dried fruit, or 1⁄2 cup cranberry sauce. 

So how can you make the most of these beneficial fruits? Enjoy the signature tang of cranberry juice over ice, or mixed into a mocktail. Sprinkle dried cranberries on yogurt, cereal, or salads. Enjoy fresh or frozen cranberries in homemade sauces and relish, or incorporate them in baked goods. And last but certainly not least, blend them up in your new favorite smoothie! 


  1. Blumberg JB et al. Cranberries and their bioactive constituents in human health. Adv Nutr. 2013;4:1-15.
  2. Vinson JA, Bose P, Proch J, et al. Cranberries and Cranberry Products: Powerful in Vitro, ex Vivo, and in Vivo Sources of Antioxidants. J Agric Food Chem 2008; 56(14): 5884-91.
  3. 24. Vinson JA, et al. Phenol Antioxidant Quantity and Quality in Foods, Fruits. J Agric Food Chem 2001; 49: 5315-5321.
  4. Halvorsen BL, et al. Content of redox-active compounds (ie antioxidants) in foods consumed in the United States. Am J Clin Nutr 2006; 84: 95-135.

McKenzie Jones

McKenzie Jones

McKenzie is Registered Dietitian Nutritionist for nutribullet who aims to make the world a healthier, happier place. She believes that living a healthy lifestyle and eating for your health isn't meant to be complicated -- it's meant to be simple, enjoyable, and judgment-free (with room for dessert). When she’s not dishing out nutrition tidbits, you can find McKenzie visiting her local farmers market, hiking her favorite trails with her husband, and chasing after her daughters.

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