Several years ago, I attended a Food and Nutrition Conference and Expo where I had the experience of wading through a gigantic makeshift cranberry bog. It was a strange but satisfying encounter! Cranberries are a unique crop that thrive in natural wetlands called bogs, although most bogs for cranberry production are man-made.
According to the Agricultural Marketing Resource Center, only 5% of cranberries grown are sold fresh while 95% are processed and commonly turned into juice. Cranberry juice is a simple way to enjoy this nutritional standout. Cranberry juice is packed with vitamin C and antioxidants, which helps support immune health. Plus, one-cup of unsweetened cranberry juice is equal to a 1-cup serving of fruit, which is close to the recommended 1 ½- 2 ½ cups of fruit adults need each day. On the other hand, juice doesn’t give us the dietary fiber that whole fruit does, and it’s often loaded with added sugars. Be sure to purchase 100% cranberry juice by checking the nutrition label to make sure there are no added sugars.
Research has shown that cranberry juice may help reduce the risk of urinary tract infections for women who frequently get them. However, those who get calcium oxalate stones (kidney stones) may need to limit their cranberry juice intake since the juice contains oxalates that can stick together to form kidney stones. In addition, those taking warfarin or aspirin should speak to their healthcare professional before drinking cranberry juice due to possible drug-nutrient interactions.
Cranberry juice brings a festive taste to a holiday punch or cocktail. The tartness of cranberries blends well with the sweetness of other fruit juices, such as orange, pineapple, or apple juice. Herbs and spices, like rosemary, cinnamon, ginger, and mint pair well with cranberries. Use cranberry juice to make smoothies, popsicles, or cranberry mousse. You may never get to wade in cranberry bog, but you can still experience the taste of cranberries with cranberry juice!
Sources:
Ag Marketing Resource Center, 2023. https://www.agmrc.org/
Burgess, M. (Oct 13, 2023). Is Cranberry Juice Good for You? Here's What a Dietitian Says. EatingWell.
About the Author
Jenna Smith is a Nutrition and Wellness Educator with University of Illinois Extension, serving Livingston, McLean, and Woodford Counties. Smith uses her experience as a registered dietitian nutritionist to deliver impactful information and cutting-edge programs to Livingston, McLean, and Woodford Counties and beyond.