Cranberries – Nutrition, Benefits and Risks

Overview

The fall favourite cranberries are filled with so many health benefits. Cranberries belong to the heather family and are closely related to blueberries, bilberries, and lingonberries.

The most commonly cultivated type is the North American cranberry (Vaccinium macrocarpon), but other varieties grow in the wild.

Because of their tart flavour, cranberries are not typically eaten raw. Instead, they are commonly consumed as juice, often mixed with other fruit juices and sweeteners.

Other cranberry products include sauces, dried cranberries, and powders and extracts used in supplements.

Cranberries are packed with beneficial vitamins and plant compounds, some of which are known to help prevent urinary tract infections (UTIs).

This article provides a comprehensive overview of vibrant cranberries, covering their nutritional content and health advantages.

Cranberries

Here are some tantalizing tidbits of these brilliant berries to get you going. Cranberries, known for their bitter or tart flavour, are small, hard, round, red fruits. While they are often associated with Thanksgiving, they are also used in various dishes and beverages throughout the year, including sauces, juices, and muffins.

The American cranberry, scientifically known as Vaccinium macrocarpon, is one of the few fruits commonly found in the market that is native to North America. Native Americans were the first to include cranberries for food, fabric dye, and medicinal purposes. Sailors used to consume them to prevent scurvy during their voyages. 

Cranberries grow on vines in freshwater bogs, primarily in the northern regions of the United States and southern parts of Canada. These berries develop on low-lying vines close to the ground, and the plant itself features small, oval-shaped leaves. It possesses short, upright branches where flowers and fruits emerge. The cranberries typically ripen during September and October. To facilitate easy collection, farmers flood the bogs, causing the cranberries to float.

Nutritional benefits of cranberries

Fresh cranberries are packed with nutrients that are beneficial for your health. 

The main nutrients in 1 cup (100 grams) of raw, unsweetened cranberries are:

• Fat: 0.1 grams
• Calories: 46
• Protein: 0.4 grams
• Sugar: 4 grams
• Fiber: 4.6 grams
• Water: 87%
• Carbs: 12.2 grams

In just one cup of raw, unsweetened cranberries, you’ll find a good amount of carbs and fibre. These carbs mainly come from simple sugars like sucrose, glucose, and fructose. The fibre in cranberries is both soluble and insoluble, with the insoluble fibre passing through your gut without breaking down.

Cranberries provide a range of vitamins and minerals in addition to carbohydrates and fibre. Vitamin C is particularly abundant in cranberries and acts as a powerful antioxidant. It plays a major role in maintaining healthy skin, muscles, and bones. 

You’ll also find manganese, which is essential for growth, metabolism, and your body’s antioxidant system. Vitamin E, another important antioxidant, is present in cranberries as well. Additionally, cranberries contain vitamin K1, which is necessary for blood clotting, and copper, a trace element that is often lacking in Western diets and can impact heart health.

So, next time you enjoy some cranberries, remember that you’re not only getting a burst of flavour but also a variety of nutrients that are good for you.

Other plant components

Cranberries contain a variety of bioactive plant compounds and antioxidants that are beneficial for our health. These compounds, such as flavonol polyphenols, are especially concentrated in the skin of the cranberries. However, when cranberries are processed into juice, the levels of these compounds are significantly reduced. 

One of the most abundant antioxidant polyphenols found in cranberries is quercetin. In fact, cranberries are considered one of the main fruit sources of quercetin. Another important antioxidant polyphenol in cranberries is myricetin, which is believed to have several positive effects on health. 

The rich red colour of cranberries is due to the presence of peonidin and cyanidin. These compounds not only give cranberries their vibrant colour but also contribute to their health benefits. Cranberries are actually one of the richest dietary sources of peonidin. 

Ursolic acid is another compound found in the skin of cranberries. It is a triterpene compound and is commonly used in traditional herbal medicines due to its strong anti-inflammatory effects. 

Lastly, cranberries contain a type of polyphenol called A-type proanthocyanidins, also known as condensed tannins. These compounds are believed to be effective against urinary tract infections (UTIs). 

Overall, cranberries are packed with these bioactive plant compounds and antioxidants, making them a nutritious and beneficial addition to our diet.

Fascinating facts about cranberries

• Cranberries are indigenous to North America, with only a few fruits native to the region.
• The 5 states recognized for cultivating cranberries are: Massachusetts, Wisconsin, New Jersey, Oregon, and Washington.
• Cranberries possess small air pockets that enable them to float.
• Cranberries do not thrive in water.
• Cranberries consist of around 90% water.
• The typical season for cranberries is from October to December.
• Cranberries can serve as natural fabric dyes.
• Cranberries offer numerous health advantages, including UTI prevention, cardiovascular disease risk reduction, and tumour progression inhibition.
• Only a small portion, about 5%, of cranberries are sold fresh, while the majority are processed into juice, sauce, and other products.
• One cup of cranberries contains approximately 50 calories.

Health benefits of cranberries

Cranberries are often referred to as a superfood for good reason. They offer a wide range of health benefits, particularly due to their high antioxidant content.

Packed with antioxidants

Research has shown that cranberries contain the highest level of phenols, a type of antioxidant, among 20 common fruits. These antioxidants, specifically the anthocyanins found in cranberries, may have anti-cancer and anti-inflammatory effects. Additionally, cranberries have been found to protect against liver disease, lower blood pressure, improve eyesight, enhance cardiovascular health, and promote better oral health.

Better oral health

In terms of oral health, cranberries help maintain a healthy mouth by reducing the amount of acid and preventing it from sticking to teeth. They also contain chemicals that inhibit bacteria from accumulating on teeth, which can prevent cavities, gum disease, tooth decay, and even oral cancer.

Aid in digestive health

Cranberries have positive effects on digestion. They aid in eliminating bile acids associated with colon and gastrointestinal cancers. If you consume a diet high in meat, dairy, and sugar, incorporating cranberries can help restore beneficial bacteria in your digestive system.

Moreover, cranberries may have the ability to prevent the bacteria Heliobacter pylori, which causes ulcers, from attaching to the stomach walls. However, further research is necessary to confirm this.

Prevents Urinary Tract Infections (UTI)

When it comes to urinary tract infections (UTIs), cranberries are not a cure once an infection has already developed. However, studies have shown that they can be effective in preventing UTIs, particularly in individuals who experience them frequently. This is because the proanthocyanidins in cranberries hinder certain bacteria from adhering to the bladder walls. If you frequently suffer from UTIs, your doctor may recommend cranberry supplements or occasional consumption of cranberry juice.

If you suspect you have a UTI, it is important to consult your doctor to determine if antibiotics are necessary.

Protection against germs

Cranberries possess the ability to combat common bacteria like Escherichia coli (E. coli) and Listeria monocytogenes. There is also some indication that they may have antiviral properties, although further research is required to substantiate this claim.

Diminished inflammation

The antioxidants present in cranberries exhibit remarkable anti-inflammatory properties. Maintaining low levels of inflammation can be instrumental in preventing chronic ailments such as cancer and diabetes.

Cranberries and cancer

Cranberries contain an abundance of antioxidants, particularly proanthocyanidins, which might lower the risk of developing cancer. However, additional studies are necessary to validate this assertion.

Reduced risk of cardiovascular disease

Cranberries offer two significant advantages for heart health: The ability to alleviate blood pressure and improve cholesterol levels. Some studies propose that regular consumption of low-calorie cranberry juice can elevate HDL (good) cholesterol and decrease LDL (bad) cholesterol.

Cranberries are rich in vitamin C, a vital nutrient for maintaining healthy skin. Certain dermatologists recommend the use of vitamin C creams to enhance collagen production, alleviate inflammation, lighten dark spots, and shield against harmful UV rays.

Side effects of cranberries

Cranberries and cranberry products are usually safe for all individuals when consumed in moderation. However, excessive intake can lead to stomach upset and diarrhoea, and it may also increase the risk of kidney stones in susceptible individuals.

Kidney stones form when certain urine minerals become highly concentrated, causing significant pain. One way to reduce the risk of kidney stones is by managing your diet.

Kidney stones are almost composed of calcium oxalate, and having excessive amounts of oxalate in the urine is a huge risk factor. Cranberries, particularly concentrated cranberry extracts, may contain high levels of oxalates. Therefore, consuming large quantities of cranberries can be considered a risk factor for kidney stones.

Nevertheless, there have been conflicting results from human studies, and further research is needed to understand this issue fully. The susceptibility to developing kidney stones varies among individuals, and for most people, cranberries are unlikely to have a significant impact on kidney stone formation. 

However, if you are more prone to developing kidney stones, it may be wise to limit your consumption of cranberries and other foods high in oxalates.

Who should avoid cranberries?

It is advisable to avoid consuming cranberries or consult with a medical professional before doing so if:

• You are pregnant. Pregnant individuals can consume moderate amounts of cranberry juice safely but should refrain from taking any supplements without prior consultation with their doctor.
• You are nursing. While it is generally safe for breastfeeding individuals to consume cranberry juice, it is recommended to seek advice from a doctor before incorporating any supplements, including cranberry, into their diet.
• You are taking blood thinners. Due to the presence of vitamin K in cranberries, their consumption may interfere with blood thinners. If you are on blood thinners, it is advisable to consult with your doctor regarding the safe consumption of cranberries. It may still be possible to enjoy them in limited quantities.
• You have stomach issues. Excessive consumption of cranberries can lead to stomach discomfort and diarrhoea, particularly in children.

How do you include cranberries in your diet?

Farmers typically harvest fresh cranberries in September and October, making fall the ideal time to purchase them. However, cranberries are also available dried, frozen, or canned throughout the year.

Fresh cranberries can be refrigerated or frozen for later consumption.

It is important to note that some cranberry products may contain added sugars due to the fruit’s tartiness. Checking the ingredients label is essential to selecting a product with the least amount of added sugar.

Cranberry juice often contains additional fruit juices and sweeteners. For maximum benefits, it is recommended to opt for juice that lists cranberry as the primary ingredient.

While cranberry sauce is a healthy, popular holiday dish, there are numerous ways to enjoy cranberries year-round.

Here are some suggestions for incorporating cranberries into your diet:

1. Create a homemade trail mix with unsalted nuts, seeds, and dried cranberries.
2. Add a small handful of frozen cranberries to a fruit smoothie.
3. Mix dried cranberries into oatmeal or whole-grain cereal.
4. Include dried or fresh cranberries in muffin or cookie recipes.
5. Toss dried cranberries into a salad.
6. Incorporate fresh cranberries into apple desserts like pie or cobbler for enhanced flavour.

Cranberry recipe

• 1 ¼ cups of crushed graham crackers (approximately eight sheets of crackers)
• 4 tablespoons of melted unsalted butter (equivalent to half a stick)
• One large lemon
• 1 pack of reduced-fat cream cheese at room temperature
• ⅓ cup of granulated sugar
• ¼ cup of sour cream or plain strained yoghurt, like Greek-style
• 1 large egg
• 3 tablespoons of lemon juice
• 1 teaspoon of vanilla extract
• ⅛ teaspoon of salt
• 1 cup of fresh or frozen (not thawed) cranberries

Instructions:

1. To begin, preheat your oven to 350°F and, with a cooking spray, try coating it on an 8-inch-square baking pan.
2. In a bowl, combine the lemon zest, graham cracker crumbs, and melted butter. Spread this mixture evenly into the greased pan. Bake for 10 minutes or until the edges become a light golden brown. Let the crust to cool for at least 10 minutes.
3. While the crust is cooling, thoroughly whisk together the softened cream cheese, 1/3 cup of sugar, sour cream (or yoghurt), egg, lemon juice, vanilla extract, salt, and the remaining lemon zest in another medium bowl. Blend these ingredients until smooth in a food processor, then transfer the mixture to a medium bowl and set it aside.
4. In the food processor, pulse the cranberries and the remaining sugar until the cranberries are finely chopped. Combine this cranberry mixture with the cream cheese mixture and stir until everything is well incorporated.
5. Pour the filling evenly over the baked crust. Bake for 35 to 40 minutes until the centre appears to be just set. Allow it to cool to room temperature, and refrigerate for about 4 hours until it is cold.

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