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What to know about cranberries
Cranberries are a popular superfood. People can consume them in the form of a sauce or a juice. They can also add them to stuffing, casseroles, or dessert. These highly nutritious berries are also a staple of Thanksgiving dinner.
Cranberries are native to North America. They now grow on around 58,000 acres of farmland across the northern United States, Chile, and Canada.
Many people consider cranberries to be a superfood due to their high nutrient and antioxidant content.
In fact, research has linked the nutrients in cranberries to a lower risk of urinary tract infection (UTI), the prevention of certain types of cancer, improved immune function, and decreased blood pressure.
In this article, we look at the health benefits of cranberries, their nutritional breakdown, and how people can incorporate them into a healthful diet. This feature is part of a collection of articles on the health benefits of popular foods.
All health and nutrition experts recommend a diet that includes plenty of fruits and vegetables.
Cranberries in particular offer a range of health benefits. They are a good source of various vitamins and antioxidants.
Historically, Native Americans used cranberries as a treatment for bladder and kidney diseases, while Early settlers from England used them to treat poor appetite, stomach complaints, blood disorders, and scurvy.
Nowadays, the benefits of cranberries include the following:
Managing UTIs
Cranberries played a role in traditional treatments for UTIs.
However, research into the effects of cranberries on UTI treatment has produced some conflicting resultsTrusted Source.
For example, one 2016 reviewTrusted Source found that medical professionals most commonly recommend cranberries for women with recurrent UTIs.
Also, a 2014 studyTrusted Source of 516 participants found that taking a capsule of cranberry extract twice per day reduced the incidence of UTIs.
The high level of antioxidant proanthocyanidins (PACs) in cranberries helps prevent certain bacteria from sticking to the urinary tract walls. In this way, the PACs in cranberries help prevent infection.
However, in one 2015 study, researchers found that although cranberry capsules can achieve this, cranberry juice is unlikely to have the same effect.
This is because it takes a high concentration of the cranberry extract to prevent bacterial adhesion. Commercially available cranberry juices do not contain such high amounts of PACs.
Meanwhile, one 2019 studyTrusted Source found that although cranberries did not seem to get rid of the bacteria that give rise to UTIs, combining cranberry extract with caprylic acid derived from coconut oil and oregano essential oil extract led to eradication of the most common bacteria, Escherichia coli.
Reducing the risk of cardiovascular disease
Some evidence suggests that the polyphenols contained in cranberries may reduce the riskTrusted Source of cardiovascular disease (CVD).
A 2019 systematic reviewTrusted Source found that supplementing cranberries in the diet can help a person manage several risk factors for CVD. These include systolic blood pressure, which is the blood pressure during a contraction of the heart muscle.
The review also found that cranberry supplementation helped reduce body mass index (BMI) and improve levels of high density lipoprotein (HDL), or “good,” cholesterol.
A different study examined 78 participantsTrusted Source who had overweight or obesity. It revealed that consuming a single dose of a low calorie cranberry beverage with a high content of plant compounds every day improved a person’s regulation of blood sugar, chemical signs of inflammation, and increased levels of HDL lipoprotein.
Cranberry
Cranberry is one of the most versatile fruits on the planet and is fairly popular because of its unique flavour. Scientifically known as vaccinium marcopon, these fruits have extensive culinary and medicinal uses.
They are packed with nutrients and are a must-have if you want to maintain a balanced diet that has a few exotic elements in it to keep you from getting bored with the monotony.
Nutritional Value of Cranberry
Cranberries are filled with all the important nutrients your body needs to function well. In 100 grams of cranberries, you will find only 26 calories, making it a great thing to eat if you are watching your weight.
Furthermore, it has a really low fat content as well with only 0.1 grams of fat. Out of this, there is no saturated fat and monounsaturated fat, only 0.1 grams of polyunsaturated. So, you can munch away without worrying about body fat.
It does not contain any cholesterol and has 2 mg of sodium along with 85 mg of potassium. It has 12 grams of carbohydrates in it, which includes 4.6 grams of dietary fiber and 6 grams of sugar. It has only 0.4 grams of proteins but it does provide a fair amount of important minerals.
Of the daily recommended dosage, 100 grams of cranberries contain 22% of vitamin C, 1% of iron, 1% of magnesium, 1% of vitamin A, and 5% of vitamin B-6. It does not contain any calcium, vitamin B-12, or vitamin D.
Slowing cancer progression
A 2016 reviewTrusted Source of 34 preclinical studies revealed that cranberries or compounds in cranberries had several beneficial effects on cancer cells in test tubes.
These included:
triggering the death of cancer cells
slowing the growth of cancer cells
reducing inflammation
The review also suggests that cranberries can affect several other mechanisms that promote cancer growth and spread.
Although testing on humans with cancer is limited, these findings show promise for the future management of some cancers alongside standard treatments.
Enhancing oral health
The PACs contained in cranberries may also benefit oral health. They do this by preventing bacteria from bindingTrusted Source to the surface of teeth, according to researchers at the Center for Oral Biology and Eastman Department of Dentistry at the University of Rochester Medical Center in New York.
Cranberries may also be beneficial in preventing gum disease.
Nutrition
One half cup of chopped cranberries containsTrusted Source:
25 calories
0.25 grams (g) of protein
0.07 g of fat
6.6 g of carbohydrate, including 2.35 g of natural sugar
2 g of fiber
4.4 milligrams (mg) of calcium
0.12 mg of iron
3.3 mg of magnesium
6 mg of phosphorus
44 mg of potassium
1.1 mg of sodium
0.05 mg of zinc
7.7 mg of vitamin C
0.5 micrograms (mcg) of folate DFE
35 international units of vitamin A
0.72 mg of vitamin E
2.75 mcg of vitamin K
Cranberries also contain a range of vital B vitamins, including:
vitamin B-1 (thiamin)
vitamin B-2 (riboflavin)
vitamin B-3 (niacin)
vitamin B-6
They are also a good source of vitamin C.
Vitamin C is a powerful, natural antioxidant. According to the National Institutes of Health (NIH), vitamin C canTrusted Source:
block some of the damage caused by disease-causing free radicals
improve iron absorption from plant sources
boost the immune system
support collagen production for wound healing
A higher fiber intake can also help a person reduce their risk of developing a range of health conditions, including:
stroke
coronary heart disease
hypertension
high cholesterol
diabetes
obesity
certain gastrointestinal conditions
Increased fiber intake can also bring down blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for people with obesity.
Vitamin E is a fat-soluble antioxidant that plays a roleTrusted Source in immune function. It may help a person prevent or delay the chronic conditionsTrusted Source associated with free radicals, such as:
heart disease
cancer
cataracts
Alzheimer’s disease
arthritis
Cranberry prevents urinary tract infections
UTIs can give you discomfort and pain, but they can also prove to be dangerous and lead to a ton of other health problems. They mainly occur when the microbial content of your urine exceeds a certain limit, leading to the infection.
Cranberries have high amounts of proanthocyanidines in them, which have strong anti-clinging properties. This means that it does not allow the bacteria to stick on your urethral walls and flushes them out when you go to the bathroom. As a result, the bacteria do not have the chance to multiply, grow, and lead to the infection.
While this is an effective preventative measure, it’s important to note that the cranberry does not treat the infection once it occurs. It can only prevent it from developing in the first place. You can drink cranberry juice on a regular basis to prevent UTIs.
Cranberry extract for different types of cancer
Cranberries have strong anti-tumor properties. This is because they contain polyphenolic compounds, which are known to fight different types of tumors that are related to cancer.
Having cranberry juice on a regular basis can help you prevent numerous cancers like breast cancer, prostate cancer, colon cancer, and even lung cancer.
Cranberry juice is also famously rich in salicylic acid, which can help you prevent a host of problems like developing blood clots, swelling, and even tumors, which also helps it act as an anti-tumor agent.
Cranberry juice good for heartburn and heart health
Cranberry is known to be very good for your heart. This is because this fruit contains flavonoids, which work as antioxidants and also protect your heart from problems like atherosclerosis.
Atherosclerosis basically occurs when your blood vessels become narrower because of collected fat, cholesterol, and calcium in the blood. As a result, the blood has a ton of obstructions and oxygenated blood reaches various body parts slowly and in lesser amounts. This can lead to heart attacks and strokes.
Cranberries help reduce the LDL cholesterol in your blood and also stimulates your blood platelets.
Cranberries prevents tooth decay
Cranberries can help you prevent tooth decay. This is because they contain proanthocyanadine, which is a very powerful compound that can prevent harmful bacteria from clinging to your teeth and leading to diseases and problems.
The compound present in cranberries also helps prevent acid production in your mouth and periodontal disease that is caused by the accumulation of plaque.
Consuming cranberries on a regular basis can help you with the pathogenic effect of dental carries and generally helps you improve your oral health. Of course, this only works if you maintain good hygiene as well.
Cranberries strengthens bones and teeth
Cranberries are considered very good for your bones and teeth. This is mainly because cranberries contain a lot of calcium, which is good for your bones. It makes them stronger and healthier, and almost impacts your teeth.
It can prevent issues like weakened skeletal structure, and fractures once you get older and is therefore, a good addition to your diet.
Cranberry juice for fat loss
Cranberries are also known for preventing obesity. This is because they have a ton of organic minerals in them. This helps to emulsify the fat that is present in your body, making you shed all the extra weight. This is why cranberries are often a part of many diets.
Furthermore, cranberries have low amounts of calories and fat in them. So, if you consume them, they will not make you gain more weight.
Cranberries good for inflammation in the lungs
Unchecked or prolonged inflammation in the lungs can lead to a variety of health problems. It can make it difficult for you to breathe, make you susceptible to more infections and diseases, and just sap all your energy.
Including cranberries in your diet can help you combat inflammation. It helps specifically with the inflammation that occurs in the lungs due to the influenza virus. It can prevent the virus from sticking to your cells and leading to flus and other problems.
Anti-ageing benefits of cranberries
Cranberries are also known for their strong anti-ageing benefits. They are rich in phytonutrients and antioxidants. These help prevent a number of problems that occur due to ageing, such as memory loss, loss of cognitive function, and a lack of coordination. They even help make your skin look younger and wrinkle free for much longer.
Cranberry juice good for your digestive system
Cranberries are known for preventing peptic ulcers from occurring in your stomach and are generally good for digestive health.
Other Benefits of Cranberry Juice
Cranberries also offer other health benefits. They can help you prevent scurvy as they are rich in vitamin C. They help prevent the occurrence of kidney stones.
Cranberries are known for curing the common cold and can help you prevent a number of respiratory diseases too. They are a welcome addition to most people’s diets and can really contribute positively to the way your body and mind functions.
Uses of Cranberry
Cranberries are primarily used for their culinary benefits. They are used in many world cuisines to flavour certain dishes. The juice is used to create cocktails and flavoured beverages. Furthermore, dried cranberries are often added to breakfast cereals, pancakes, and other breakfast foods, as well as certain baked treats like muffins.
Side-Effects & Allergies of Cranberry
It is not advisable to consume cranberries if you are on any blood thinners like warfarin. This is because it can put you at risk for high bleeding. It can even deodorize urine in people who suffer from urinary incontinence.
If you are not sure whether or not you are allergic to cranberries, performing a patch test can always help. On a general note, it is always best to consult a physician before adding anything new to your diet or lifestyle.
Cultivation of Cranberry
Cranberries are native to North America. They are a fairly popular item and are now available all over the world for people to consume.
