Cranberries
Cranberries are a member of the heather family and related to blueberries, bilberries, and lingonberries. The most commonly grown species is the North American cranberry (Vaccinium macrocarpon), but other types are found in nature.
Due to their very sharp and sour taste, cranberries are rarely eaten raw. In fact, they’re most often consumed as juice, which is normally sweetened and blended with other fruit juices. You can buy Just Cranberry juice. It is bitter but good mixed with sparkling water.
Other cranberry-based products include sauces, dried cranberries, and powders and extracts used in supplements. Cranberries are rich in various healthy vitamins and plant compounds, some of which have been shown to be effective against urinary tract infections (UTIs).
Fresh cranberries are nearly 90% water, but the rest is mostly carbs and fiber.
The main nutrients in 1 cup of raw, unsweetened cranberries are:
- Calories: 46
- Water: 87%
- Protein: 0.4 grams
- Carbs: 12.2 grams
- Sugar: 4 grams
- Fiber: 4.6 grams
- Fat: 0.1 grams
The carbs in cranberries are mainly simple sugars, such as sucrose, glucose, and fructose. The rest is made up of insoluble fiber which pass through your gut almost intact. Cranberry juice contains virtually no fiber.
Cranberries are a rich source of several vitamins and minerals.
- Vitamin C. Also known as ascorbic acid, vitamin C is one of the predominant antioxidants in cranberries. It is essential for the maintenance of your skin, muscles, and bone.
- Manganese. Found in most foods, manganese is essential for growth, metabolism, and your body’s antioxidant system.
- Vitamin E. A class of essential fat-soluble antioxidants.
- Vitamin K1. Also known as phylloquinone, vitamin K1 is essential for blood clotting.
- Copper. A trace element, often low in the Western diet. Inadequate copper intake may have adverse effects on heart health.
Cranberries are very high in antioxidants, particularly flavonol polyphenols. Many of these plant compounds are concentrated in the skin and are therefore not found in cranberry juice.
- Quercetin. The most abundant antioxidant polyphenol in cranberries.
- Myricetin. A major antioxidant polyphenol in cranberries.
- Peonidin. Alongside cyanidin, peonidin is responsible for the rich red color of cranberries and some of their health effects. Cranberries are among the richest dietary sources of peonidin.
- Ursolic acid. Concentrated in the skin, ursolic acid is a triterpene compound. It’s an ingredient in many traditional herbal medicines and has strong anti-inflammatory effects.
- A-type proanthocyanidins. Also called condensed tannins, these polyphenols are believed to be effective against urinary tract infections.
Urinary tract infections, or UTIs, are often caused by the intestinal bacterium Escherichia coli (E. coli), which attaches itself to the inner surface of your bladder and urinary tract. A-type proanthocyanidins prevent E. coli from attaching to the lining of your bladder and urinary tract, making cranberries a potential preventive measure against UTIs .
A number of human studies indicate that drinking cranberry juice or taking cranberry supplements may reduce the risk of UTIs in both children and adults. Systematic reviews and meta-analyses support these findings, especially for women with recurrent UTIs.
Cranberry supplements which contain sufficient amounts of A-type proanthocyanidins may be a useful preventive strategy to prevent reoccurring UTIs. Keep in mind that cranberries are not effective for treating infections. They only reduce your risk of getting them in the first place.
Infection by the bacterium Helicobacter pylori (H. pylori) is considered a major cause of stomach cancer, stomach inflammation, and ulcers. A-type proanthocyanidins which are plentiful in cranberries may cut your risk of stomach cancer by preventing H. pylori from attaching to the lining of your stomach. One study in 189 adults suggested that drinking 2.1 cups of cranberry juice daily may significantly reduce H. pylori infections. Another study in 295 children found that daily consumption of cranberry juice for 3 weeks suppressed the growth of H. pylori in about 17% of those infected.
Cranberries contain various antioxidants that may be beneficial for heart health. In human studies, cranberry juice or extracts have proven beneficial for various heart disease risk factors. Cranberry products may help by:
- increasing your levels of HDL (good) cholesterol
- lowering levels of LDL (bad) cholesterol in people with diabetes
- protecting LDL (bad) cholesterol from oxidation
- decreasing stiffness in blood vessels among people with heart disease
- lowering blood pressure
- decreasing blood levels of homocysteine, thus cutting your risk of inflammation in blood vessels
Most kidney stones are made of calcium oxalate, so if you are prone to developing kidney stones, excessive amounts of oxalate in your urine is one of the main risk factors and cranberries contain high levels of oxalates. For this reason, they are considered a risk factor for kidney stones when consumed in high amounts.
How to Buy
A fresh cranberry will be shiny and plump and have a deep red color; the deeper the color the more highly concentrated the beneficial compounds are. Truly fresh cranberries are quite firm to the touch and will bounce if you drop them. (Cranberry harvesters will actually bounce the berries against boards to sort the high quality from the low quality.) Shriveled berries or those with brown spots should be avoided.
You will most often see fresh cranberries tightly packed into 12-ounce bags, but if organic berries, you may find them packaged in pint containers. One 12-ounce bag of fresh cranberries will yield about 3 cups whole or 2 1/2 cups chopped cranberries.
If you are looking for cranberries during their off-season, you will have to purchase them either dried, canned, or frozen. Dried cranberries are similar to raisins. They cannot substitute fresh cranberries in cranberry sauce but are an interesting addition to salads and other recipes. The best replacement for fresh cranberries is frozen, which are available year-round. The frozen berries can be put into recipes without thawing. Once thawed, however, they will be very soft and should be used immediately.
How to Store
Fresh cranberries will last for up to two months in a tightly-sealed glass jar in the refrigerator. As with all berries, if one starts getting soft and decaying, it will quickly spread to the rest. Be sure to sort out any discolored, pitted, soft, or shriveled fruits before refrigerating. The cranberries may look wet when you remove them from the refrigerator but the moisture doesn’t mean that they are spoiled. If you notice discoloration or the berries feel sticky or tough, however, then they are past their prime and should be tossed.
How to Cook
Cranberries are rarely eaten raw as they are quite hard and tart. Fresh cranberries can be used in:
- Smoothies. Toss frozen cranberries in with your favourite smoothie recipe, or with other berrries in a smoothie.
- Juice. Juice your cranberries, or buy plain unsweetened cranberry juice and mix it with sparkling water.
- Oatmeal. Add fresh berries to cooking oatmeal.
- Baked Goods. Adding cranberries to baked goods adds flavor and color
- Cooked Grains or Stuffing. Adding cranberries gives an interesting texture and color
- Cranberry Jam or Chutney. Make today’s Recipe of the Week!