Information about cranberries

health benefits

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 to treat bladder and kidney ailments, while early settlers from England used cranberries to treat loss of appetite, stomach problems, blood disorders, and scurvy.

Today, cranberry benefits include:

Managing urinary tract infections

Cranberries have played a role in the traditional treatment of UTIs.

However, research on the effects of cranberries on UTI treatment has produced some conflicting results.
For example, a 2016 review found that medical professionals most often recommended cranberries to women with recurrent urinary tract infections.

Also, a 2014 study of 516 participants found that taking cranberry extract capsules twice daily reduced the incidence of UTIs.

The high levels of antioxidant proanthocyanidins (PAC) in cranberries help prevent certain bacteria from adhering to the walls of the urinary tract. In this way, the PACs in cranberries help prevent infection.

However, in a 2015 study, researchers found that while cranberry capsules may achieve this, cranberry juice is unlikely to have the same effect.

This is because it requires a high concentration of cranberry extract to prevent bacteria from adhering. Commercial cranberry juice does not contain such large amounts of PAC.

Meanwhile, a 2019 study found that while cranberries didn't seem to get rid of the bacteria that cause UTIs, combining cranberry extract with the caprylic acid found in coconut oil and oregano essential oil extracts eradicated the most common ones. Bacteria, E. coli.

Reduce risk of cardiovascular disease

Some evidence suggests that the polyphenols contained in cranberries may reduce the risk of cardiovascular disease (CVD).

A 2019 systematic review found that supplementing the diet with cranberries can help a person control several risk factors for cardiovascular disease. These include systolic blood pressure, which is the blood pressure during contraction of the heart muscle.

The review also found that cranberry supplements helped lower body mass index (BMI) and increase levels of high-density lipoprotein (HDL), or "good" cholesterol.

A different study involved 78 people who were overweight or obese. Studies show that a daily dose of a low-calorie cranberry drink, which contains high levels of plant compounds, can improve a person's regulation of blood sugar, chemical signs of inflammation and increases in HDL lipoprotein levels.

slow cancer progression

A 2016 review of 34 preclinical studies showed that cranberries or compounds in cranberries had a variety of beneficial effects on cancer cells in test tubes.

These include:

• triggers cancer cell death
• Slow down the growth of cancer cells
• Reduce inflammation

The review also suggests that cranberries can affect several other mechanisms that promote cancer growth and spread.

Although testing in humans with cancer is limited, these findings show promise for future management of certain cancers alongside standard treatments.

Enhance oral health

The PACs contained in cranberries may also benefit oral health. They do this by preventing bacteria from binding to tooth surfaces, according to researchers from the Center for Oral Biology and the Eastman Department of Dentistry at the University of Rochester Medical Center in New York.

Cranberries may also help prevent gum disease.

Nutrition

One-half cup of chopped cranberries contains:

• 25 calories
• 0.25 grams (g) protein
• 0.07 g fat
• 6.6 grams of carbohydrates, including 2.35 grams of natural sugars
• 2 grams fiber
• 4.4 milligrams (mg) of calcium
• 0.12 mg iron
• 3.3 mg magnesium
• 6 mg phosphorus
• 44 mg potassium
• 1.1 mg sodium
• 0.05 mg zinc
• 7.7 mg vitamin C
• 0.5 micrograms (mcg) folic acid DFE
• 35 international units of vitamin A
• 0.72 mg Vitamin E
• 2.75 mcg Vitamin K

Cranberries also contain a range of important B vitamins, including:

• Vitamin B-1 (Thiamine)
• 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 can:

• Stops damage caused by some disease-causing free radicals
• Improves iron absorption from plant sources
• strengthen immune system
• Supports collagen production to promote wound healing

Higher fiber intake can also help a person reduce their risk for a range of health conditions, including:

• Stroke
• coronary heart disease
• hypertension
• high cholesterol
• diabetes
• obesity
• certain gastrointestinal diseases

Increasing fiber intake can also lower blood pressure and cholesterol levels, improve insulin sensitivity, and promote weight loss in obese patients.

Vitamin E is a fat-soluble antioxidant that plays a role in immune function. It can help a person prevent or delay chronic diseases related to free radicals, such as:

• heart disease
• cancer
• cataract
• Alzheimer's disease
• arthritis

diet

Farmers will harvest fresh cranberries in September and October, so fall is the best time to buy them. They can also be dried, frozen or canned.

One can refrigerate fresh cranberries for up to 2 months or freeze them and eat them later. The cranberries should feel firm and free of wrinkles.

However, some cranberry products may contain added sugar. This is because cranberries are very tart and can be difficult to eat without added sweetener. It’s important to check ingredient labels and make sure you choose products with the least added sugar.

Cranberry juice often contains other fruit juices and added sweeteners. People looking for cranberry juice that provides the most benefits should drink juices with cranberries as the main ingredient.

Cranberry sauce is an important part of the Thanksgiving meal, but there are many other ways to enjoy this fruit year-round.

Here are some tips for incorporating cranberries into your diet:

• Make a homemade trail mix with unsalted nuts, seeds, and dried cranberries.
• Add a handful of frozen cranberries to a fruit smoothie.
• Add dried cranberries to oatmeal or whole-wheat cereal.
• Stir dried or fresh cranberries into muffin or cookie recipes.
• Add dried cranberries to salads.
• Add fresh cranberries to apple desserts, such as pie or cobbler, for added flavor.

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