4 amazing benefits of cranberries for your health

Reviewed by Dr. Michael Kessler, DC – Cranberries are truly a symbol of the holiday season. The fruits of the evergreen shrub adorn wreaths, centerpieces, and Christmas trees, and of course provide a pop of bright red on your dinner table. But are cranberries good for you? Research indicates that the benefits of cranberries are wide-ranging…

Although they are harvested in the fall and are firmly entrenched in Thanksgiving and Christmas traditions, cranberries can be enjoyed year-round. These berries are nutrient dense and can offer some very unique health benefits.

Aside from decoration and beauty, some other benefits that cranberries may offer include:

• Prevention of urinary tract infections (UTI)
• Protection against Helicobacter pylori infection
• Better gut health
• Better heart health

Some facts about cranberries

Let’s start with some important things to note about cranberries:

Cranberry (genus vaccine, family Ericacea) are cousins ​​of blueberries, raspberries, and huckleberries, and share their superfood status.

The round, red berries are not usually eaten raw due to their sharp, sour flavour.

Cranberries are often processed in one way or another, with common edible iterations including:

• Dried cranberries
• Cranberry sauces
• Cranberry juice mixes
• Cranberry powders
• Cranberry extracts

Does all this processing affect the nutritional value of cranberries? sometimes. But there are still ways to benefit from this antioxidant-rich food source.

4 benefits of cranberries for your health

1. Prevention of urinary tract infection

Cranberry juice appears to have a unique effect in preventing urinary tract infections.

Urinary tract infections are the most common bacterial infection, especially among women. These infections are usually caused by intestinal bacteria called Escherichia coli (Escherichia coli) Which is attached to the surface of the bladder and urinary tract. It is very uncomfortable, and one injury often leads to recurrence.

However, it is possible that the tannins found in cranberry juice can cushion the bladder and urinary tract to provide protection from urinary tract infections.

Multiple studies and systematic reviews have shown that drinking cranberry juice daily or taking cranberry extract can reduce the risk of a UTI.

Although not all studies reached the same conclusion.

The key seems to be maintaining the tannins during processing. Therefore, using the extract may be safer than the juice. However, drinking minimally processed juice is probably safe.

It is also important to note that cranberries will not treat an existing infection, but rather prevent it from forming or recurring.

2. Improve gut health

Some research has shown that consuming cranberries can promote the growth of healthy gut bacteria in people who eat animal-based diets. If your diet is high in dairy, meat, or other animal products, including dried cranberries in your diet may help improve your gut health.

Healthier gut bacteria populations can aid digestion, improve mood, fight inflammation, and may reduce the risk of colon and digestive cancer.

3. Anti-gastric ulcer effects

Research has also indicated that tannins may reduce the risk of stomach ulcers.

One small study in 189 adults showed that drinking 2 cups (500 ml) of cranberry juice daily significantly reduced the risk of stomach ulcers.

Tannins may work in the same way as they do in treating urinary tract infections, coating the stomach to prevent them Helicobacter pylori (H. pylori) From adhesion to the lining.

Helicobacter pylori bacteria It is a common cause of stomach ulcers, infections, and possibly stomach cancer.

4. Support heart health

Although cranberries are not the centerpiece of a heart-healthy diet, they may offer some benefits to your overall efforts.

The high antioxidant content of this fruit may help reduce inflammation, lower blood pressure, and more.

Other heart benefits associated with cranberries include increasing good HDL cholesterol, reducing bad LDL cholesterol, reducing atherosclerosis, and lowering homocysteine ​​levels.

To benefit from the benefits of cranberries, you will need to consume them in moderation on a regular basis. Drinking two cups of juice daily or taking dried bilberry extract alone or with other foods are the best ways to do this.

Nutritional value of cranberries

Cranberries can make a nutritious addition to Christmas and holiday meals, as long as they’re not in the form of a sugar-heavy sauce. However, eating a single serving of sweet cranberries on a special occasion will not derail a healthy diet.

Regular healthy consumption of cranberries usually includes adding some dried berries to oatmeal, yogurt, salads, or mixed nuts.

It is also common to drink a daily glass of cranberry juice or take it as a supplement.

Although dried cranberries are high in sugar, they are also rich in other nutrients, including fiber. Which brings them more benefit than harm – in moderation. Smoothies are usually sweetened, so it’s best to find options without added sugars.

Raw cranberries, on the other hand, are nearly 90% water and almost all of their calories — which aren’t many — come from carbohydrates, like almost all other fruits and berries.

A 100-gram serving, or about one cup, contains five grams of fiber. Very impressive.

Again, cranberries are rarely consumed this way. The water is removed from dried cranberries, but they still contain fiber, and cranberry juice contains no heart-healthy fiber at all.

Here’s a nutritional breakdown of what you’ll get from one cup of chopped raw cranberries:

Cranberry nutrients in detail

Although you may miss some of the benefits of raw cranberries, processed cranberries, in some forms, are not nutritionally compromised.

Cranberries in any form are a good source of:

• Vitamin E: Vitamin E is a classification of fat-soluble vitamins that act as antioxidants. The most abundant of these vitamins (accounting for 90%) is tocopherol. Vitamin E may help with heart health by preventing blood clots and eye disorders, and may reduce the risk and spread of cancer thanks to its antioxidant capabilities.
• Vitamin C (ascorbic acid): Vitamin C is a powerful antioxidant that is abundant in cranberries. It helps strengthen immunity and preserve tissues and organs.
• Vitamin K₁: Sufficient amount of vitamin K₁ Its intake is necessary for blood clotting.
• Manganese: Manganese is a mineral that plays a role in growth, metabolism, and the body’s antioxidant system.
• copper: Cranberries are also a good source of copper, a trace mineral that is often in short supply in standard Western diets. Low copper intake may harm heart health.

Aside from these vitamins and minerals, what makes cranberries even more attractive is their variety of polyphenols. These antioxidant compounds provide unique benefits and are the reason why cranberry juice is often associated with a lower risk of urinary tract infection (UTI).

Beneficial plant compounds found in cranberries include:

• Condensed tannins: Also called type A proanthocyanidins, they are likely responsible for cranberry juice’s effects on UTIs.
• Myricetin: This antioxidant may have a number of antibacterial health benefits. There is evidence that it may be an effective treatment for bacterial eye infections.
• Peonidin: Cranberries are one of the richest sources of polyphenols, which are partly responsible for the red color of the berries and their appearance on many seasonal ornaments.
• Quercetin: Cranberries may be the best source of fruit Quercetinwhich provides protection from free radicals, allowing it to fight inflammation, relieve allergy symptoms, lower blood pressure, and reduce the risk of cancer.
• Ursolic acid: It is found in the skin of cranberries, and is used in many traditional herbal medicines for its powerful anti-inflammatory effects.

Cranberry precautions

Most people will be fine taking a daily cranberry supplement or drinking some juice every day; However, there are some things to pay attention to.

If you are prone to kidney stones, eating too many cranberries may increase your uric acid levels and your risk of recurrence.

Supplements may also have contraindications for those taking blood-thinning medications, so talk to your doctor before taking them.

Finally, dried cranberries and cranberry juice are high in sugar, so portion control is a must.

Enjoy the benefits of cranberries all year long

You can enjoy cranberries year-round, and you’re most likely to get any benefit when you eat the fruit daily and as part of a healthy diet.

Treat yourself to cranberry sauce and muffins during the holidays, but realize that these are basically fast food. But once or twice a year, you owe it to yourself.