Cranberries may only come to mind around the Thanksgiving holiday, but this fruit can be used year-round to bring flavour and health benefits.
Cranberries, which are mostly composed of carbohydrates and fibre, are around 90 per cent water. Vitamin C, vitamin E, vitamin K, and manganese are also present.
However, fresh cranberries are often acidic and are seldom consumed uncooked. Cranberries are most often found in juice form, however, cranberry juice typically has added sugars.
So, should you include cranberries in your diet? And how do you recommend eating them?
Dietitian Candace O’Neill, RD, LDN, discusses the health advantages of cranberries and how to include them in your diet.
Cranberries’ health advantages
Cranberries provide nutritional value. “They’re an antioxidant powerhouse,” adds O’Neill. Here are the several health benefits of cranberries.
Prevent urethral infections.
Probably the most well-recognised advantage of cranberry juice is its ability to prevent urinary tract infections (UTIs). However, O’Neill emphasises that cranberries do not cure the illness once it has developed.
O’Neill states, “A-type proanthocyanidins block the binding of E. coli in the bladder, which is often the initial step in developing a UTI.”
Cranberries are good if you often get urinary tract infections (UTIs).
“If you suffer from UTIs, including cranberries into a healthy diet is something you can do without harming yourself,” adds O’Neill. “It may be a proactive approach.”
Prevent tooth decay
Researchers have discovered that the same a-type proanthocyanidins found in cranberries that help prevent urinary tract infections may also prevent cavities.
“Researchers believe that a-type proanthocyanidins limit the growth of germs in the mouth,” adds O’Neill.
Cranberries may help prevent not just cavities, but also gum disease, tooth decay, and oral cancer, by neutralising toxic oral acids.
Lower inflammation
Cranberries have anti-inflammatory properties due to their high antioxidant content, particularly anthocyanins and flavanols, which give them their dark colour.
It has been demonstrated that antioxidants lessen the incidence of some chronic illnesses because they assist reduce inflammation in the body, as stated by O’Neill. “That’s why it’s encouraged to eat adequate portions of fruits and vegetables since those foods will utilise antioxidants.”
Support digestive health
If you consume an animal-based diet, cranberries may help introduce beneficial bacteria into your digestive tract.
“A-type proanthocyanidins, which are unique to cranberries, may aid in the reduction of harmful microorganisms in the colon,” explains O’Neill.
There is a possibility that cranberries might help prevent colon and stomach cancers, but further study is required.
Enhance cardiac health
Cranberries may promote heart health in several ways, including decreasing blood pressure and enhancing cholesterol levels.
O’Neill writes that there is minimal evidence that cranberries may enhance a person’s lipid profile by increasing their HDL (good) cholesterol.
Cranberries may also help reduce LDL cholesterol (bad). It is crucial to note, according to O’Neill, that several of these trials used low-calorie cranberry juice.
Avoid cancer
As you may already be aware, a-type proanthocyanins are potent antioxidants. Therefore, researchers are beginning to examine if and how they may possess anticancer qualities.
“In general, we know that consuming enough non-starchy vegetables and fruits lessens the risk of some malignancies,” explains O’Neill.
Are cranberries nutritious?
This is a difficult question to answer, according to O’Neill. They may be healthful in their uncooked form. But whether you get your cranberry fix from juice or dried cranberries, be mindful that both include a substantial amount of added sugar.
O’Neill states that one serving of dried cranberries typically contains around 25 grammes of added sugar. That is the amount of added sugar that some individuals can consume each day.
This sugar is used to balance out the sour taste of cranberries. O’Neill notes, “They require that sweetness to be somewhat more pleasant.”
However, you should not avoid cranberry juice or dried cranberries. You only need to be mindful of your sugar consumption and match cranberries with lower-sugar items.
For instance, you may build your own trail mix by substituting candy bits with mildly salted roasted almonds and dried cranberries.
Sweeten plain yoghurt or oatmeal without honey by adding dried cranberries. O’Neill advises searching for unsweetened dried cranberries but notes that they are difficult to get. They may be available at health food stores or online.
Most juices consist of a “juice cocktail” that blends cranberry juice and apple juice to make them sweeter.
“When consumed in that manner, you are not receiving 100 per cent cranberry juice,” explains O’Neill.
And check your juice consumption. O’Neill suggests consuming no more than 4 to 8 ounces of juice daily. You may try O’Neill’s suggestion: To add a bit of sweetness to a beverage, dilute the juice with carbonated water or plain water.
Cranberry disadvantages
Cranberries are generally safe for consumption. Cranberries, however, may be a risk factor for kidney stones.
Commonly, kidney stones are composed of calcium oxalate. Cranberries have a high oxalate content.
In addition, persons who use blood thinners should restrict their intake of cranberries owing to their vitamin K content, which may interact with their prescription.
O’Neill recommends consulting with your healthcare provider or pharmacist on the safety of consuming cranberry products.
If you’re contemplating adding cranberries to your diet, O’Neill recommends purchasing fresh cranberries around September or October, when they are normally in season. They may be frozen and stored for use in a number of dishes, including smoothies, sauce, and salad dressing.
O’Neil says, “Keeping cranberries in your refrigerator or freezer is a simple way to boost antioxidants and enhance your health throughout the year.”