Why You Should Be Eating More Cranberries

Cranberries might be small, but they pack an impressive amount of nutrition into a tiny fruit.

They're naturally rich in vitamin C, fibre and plant compounds called polyphenols, including anthocyanins and proanthocyanidins. Their sharp, slightly bitter taste might not make them everyone's favourite fruit, but adding them to our diet can be an easy way to increase the variety of nutrients and plant compounds we consume.

Packed with antioxidants

One of the biggest reasons cranberries are worth adding to our diet is their high concentration of plant compounds with antioxidant properties.

Cranberries contain polyphenols that help protect plants from environmental stress and contribute to the nutritional value of the fruit.

For us, eating a wide variety of fruit and vegetables provides a broad range of these naturally occurring compounds.

It's not about finding one "superfood".

It's about giving our bodies variety.

A source of vitamin C

Cranberries also provide vitamin C.

Vitamin C contributes to normal immune system function and helps protect cells from oxidative stress. It also contributes to normal collagen formation, which is important for the normal function of bones, cartilage, skin and connective tissue.

For athletes, these are all useful reasons to make sure our overall diet provides enough vitamin C.

Cranberries are simply one small piece of that puzzle.

Good for your gut

Whole cranberries also contain dietary fibre.

Fibre is important for normal digestive function and contributes to a healthy, balanced diet.

This is another reason to distinguish between whole cranberries and highly sweetened cranberry products. A handful of dried cranberries can be convenient, but many commercial versions contain significant amounts of added sugar.

When possible, check the ingredients and nutrition information rather than assuming every cranberry product is nutritionally identical.

Cranberries and urinary tract health

Cranberries are particularly well known for their relationship with urinary tract health.

Research suggests that certain compounds found in cranberries, particularly proanthocyanidins, may make it more difficult for certain bacteria to attach to the urinary tract.

There is evidence that cranberry products may help reduce the risk of recurrent urinary tract infections in some people, although they aren't a treatment for an existing infection.

That's an important distinction.

Cranberries aren't a cure, and anyone with symptoms of a urinary tract infection should seek appropriate medical advice rather than relying on cranberry products.

Why athletes should care

Good health is the foundation of good training.

We can't separate performance from the basics of nutrition. Getting enough energy, protein, carbohydrates, vitamins, minerals, fibre and fluids helps support the body through the demands of regular exercise.

Cranberries can contribute to that bigger picture.

They're especially useful when we combine them with other nutrient-rich foods. Try adding them to oats, yoghurt, porridge or homemade energy snacks.

Fresh, frozen or dried?

Fresh and frozen cranberries can be excellent options, but they're naturally very tart.

Dried cranberries are much easier to eat and carry, which can make them convenient for active people. However, many dried versions contain added sugar, so it's worth checking the label.

Juice is another option, but it generally contains less fibre than whole fruit and can be much easier to consume in large quantities.

Whole or minimally processed fruit is usually the simplest choice.