Cranberries are packed with antioxidants, support good bacteria, and are known for aiding urinary tract health. Though often overlooked, they grow across most of Sweden and the northern hemisphere, making them more common than many realize.

Most people are familiar with cranberries and have probably tasted juice made from them, perhaps in a drink. Many people probably don’t think of cranberries when it’s time to pick them, but they are actually more common than you might think. Cranberries grow in bogs across much of Sweden, although they are less common on Öland and in the mountains.

Sweeter after frost

Cranberries thrive in moist soil and often grow on bogs. They persist over winter and can therefore be harvested for most of the year, with a harvest season that extends from September to March. Like rowan berries, they are tastier after being frost-bitten, as they otherwise have a more bitter taste. In spring, the berries also become slightly sweeter.

The berries grow close to the ground and are about the same size as American blueberries. There is also a species called the dwarf cranberry, which is sometimes considered a subspecies of cranberry. The two species are nutritionally similar, so it doesn’t matter if you pick the wrong one, according to Skogsskafferiet.

Health

Girls and women suffering from urinary tract infections (UTIs) have probably heard that cranberry juice can help, and it is a popular option that many women use successfully to prevent the infection.

A Finnish study had women with an increased susceptibility to UTIs drink cranberry and lingonberry juice daily to see if infections were reduced. The results showed an average reduction in UTIs of 20%. Cranberries and lingonberries are related and contain similar substances, such as pectin and vitamin C.

A meta-analysis published in 2024, which reviewed 20 studies on the topic, found that 18 of them linked cranberry juice to a 54% lower rate of UTIs compared to no treatment. In addition, cranberry juice use resulted in 59% lower antibiotic use. The conclusion was that cranberry juice can be an effective way to prevent UTIs while reducing the need for antibiotics, which is particularly important in the fight against increasing antibiotic resistance.

UTIs are caused by bacteria and mainly affect women and girls; there are indications that they can be caused by bacteria from both the gut and the vagina. A 2021 study investigated whether cranberries could alter the bacterial flora of both the gut and the vagina. The results showed that consuming cranberries increased the presence of beneficial bacteria and reduced some less beneficial bacteria. However, for the best effect, cranberry juice should be drunk unsweetened, as sugar can raise the pH and increase the risk of UTIs.

Cranberry juice in particular is said to contain some vitamins C and E, as well as magnesium and potassium, according to the medical website WebbMD. Furthermore, cranberries, like many other berries, also contain anthocyanins, which are a strong antioxidant. Since these antioxidants are mainly found in the peel, less of it is found in juice. The berry also contains the flavenoid myricetin, which is supposed to contain antioxidant, anti-cancer, anti-diabetic and anti-inflammatory components.

Note that you should not eat cranberries or drink cranberry juice if you are taking the blood-thinning drug Waran because substances in the berries counteract the effect of the drug.

Using the berries

Cranberries are similar in taste to lingonberries and are therefore best used in a similar way. They are ideal for making jams, jellies or juices, and thanks to their high content of benzoic acid, no additional preservatives are needed. During Thanksgiving, celebrated in Canada and the United States, cranberry sauce is a traditional part of the turkey dinner, similar to how lingonberry jam is used in Sweden.

Cranberries can be dried and mixed into muesli, for example. They can also be frozen just as they are.

For those who want to use cranberries in their diet for health reasons, such as preventing urinary tract infections, it is best to eat them plain or make an unsweetened drink. Cranberry drinks without sugar can be tart, but are much better for your body. Other tips include adding cranberries to smoothies, porridge or bread baking for a healthy and tasty variety.