This fruit’s abundance of antioxidants can assist maintain the health of your gut, heart, and teeth.
Cranberries may only come to mind when you think of Thanksgiving, but they can add some flavor (and have several health advantages) all year long.
Cranberries, which are mostly made up of carbohydrates and fiber, contain 90% or more water. They also include nutrients like manganese, vitamin K, vitamin C, and vitamin E.
Fresh cranberries, however, are often tart and are rarely consumed raw. The most common way to consume cranberries is in juice, however, this juice frequently contains added sugars.
Does it make sense to have cranberries in your diet, then? What is the most effective manner to eat them?
Candace O’Neill, RD, LDN, a registered dietitian, discusses the advantages of cranberries and how to incorporate them into your meals.
Cranberries’ health advantages
Cranberries can be incredibly nourishing. They are a powerful source of antioxidants, according to O’Neill. How cranberries can improve your health is shown here.
Reduce the risk of urinary tract infections
The ability of cranberry juice to prevent urinary tract infections is likely its best-known health benefit (UTIs). Yet O’Neill emphasizes that once you have an illness, cranberries won’t help you treat it.
According to O’Neill, “A-type proanthocyanidins prevent E. coli from binding in the bladder, which is typically the initial step in developing a UTI.”
Including cranberries in your diet may be helpful if you frequently acquire UTIs.
“Including cranberries as part of a balanced diet is something you can do if you’re someone who has problems with UTIs,” advises O’Neill. It might be a preventative measure.
Avoid cavities
Yet, research indicates that the same a-type proanthocyanidins that help prevent UTIs can also be helpful in other ways. You might not think of cranberries as a strategy to prevent cavities right away.
According to O’Neill, “researchers believe that a-type proanthocyanidins are also in charge of suppressing the development of bacteria in the mouth.
Cranberries may be able to help you avoid cavities as well as gum disease, tooth decay, and oral cancer by regulating the damaging acids in your mouth.
Reduce inflammation
Because of their high antioxidant content, particularly the anthocyanins and flavanols that give cranberries their dark color, cranberries have anti-inflammatory properties.
According to O’Neill, antioxidants have been demonstrated to diminish inflammation in our systems, which lowers the risk of developing several chronic diseases. Because these foods will use antioxidants, it is advised to eat enough servings of fruits and vegetables.
Improve digestive health
Cranberries can assist in introducing healthy bacteria to your digestive system if you consume an animal-based diet.
According to O’Neill, “A-type proanthocyanidins, which are only present in cranberries, can aid in lowering the nasty microorganisms that live in your colon.”
There is a possibility that cranberries could aid in the prevention of colon and stomach cancers, but more research is required.
Improve heart health
Cranberries can help you enhance your overall heart health by decreasing blood pressure and boosting cholesterol levels.
According to O’Neill, there is “little evidence” that cranberries may help people with their lipid profiles by increasing their HDL (good) cholesterol.
Moreover, cranberries might reduce your LDL (bad). It’s crucial to be aware that a lot of these trials employed low-calorie cranberry juice, according to O’Neill.
Avoid cancer
A-type proanthocyanins are an effective antioxidant, as you have undoubtedly already discovered. Consequently, scientists are starting to investigate whether and how they might possess anticancer effects.
According to O’Neill, “We know generally that obtaining enough non-starchy vegetables and fruits in your diet lessens your risk of some malignancies.”
Do cranberries have any health benefits?
According to O’Neill, the question is difficult to answer. They may be nutritious when consumed uncooked. But, if you prefer to get your cranberry fix from juice or dried cranberries, be mindful that both products include a significant amount of added sugar.
According to O’Neill, one serving of dried cranberries typically contains 25 grams of added sugar. It is the maximum amount of added sugar that some people can consume each day.
The cranberries’ sour flavor is balanced by the addition of that sugar. O’Neill says, “They need that sweetness to be a little bit more acceptable.
Yet, it does not imply that you should stay away from cranberry juice or dried cranberries. Simply limit your sugar intake and eat cranberries alongside low-sugar items to reap the benefits.
For instance, you may make your trail mix at home by substituting dried cranberries and gently salted roasted nuts for the customary candy pieces found in store-bought trail mix.
Instead of using honey, add dried cranberries to plain yogurt or oatmeal for a delicious treat. Although they are difficult to get, O’Neill advises searching for dried cranberries that haven’t been sweetened. These might be available online or at a health food store.
The majority of juice options are “juice cocktails,” which sweeten cranberry juice with apple juice.
“You’re not receiving 100% cranberry juice when you’re taking it in that manner,” claims O’Neill.
Watch how much juice you drink as well. The recommended daily intake of juice is between 4 and 8 ounces, according to O’Neill. Try this advice from O’Neill: To give your beverage a hint of sweetness, dilute juice with plain or sparkling water.
Side effects of cranberries
Cranberries are generally safe to eat or drink for most individuals. Cranberries, however, may increase your risk of developing kidney stones.
Calcium oxalate is a typical component of kidney stones. Oxalate is present in large amounts in cranberries.
However, because cranberries contain a lot of vitamin K, which might conflict with blood thinners, people who take blood thinners should limit their intake of cranberries.
O’Neill suggests consulting your doctor or pharmacist to find out whether it’s okay for you to consume cranberry products.
O’Neill advises purchasing fresh cranberries while they are in season, which is normally from September to October, if you’re thinking about including them in your diet. They can be frozen and kept on hand for a variety of recipes, including sauces, salad dressings, and smoothies.
All year long, O’Neil continues, “keeping cranberries in your fridge or freezer is an easy way to put in those antioxidants and assist enhance your health.”
