‘Tis the season…for cranberries!
Cranberries have their roots in Native American culture as a treatment for urinary tract infections (UTIs). Research corroborates the chemical and physiological benefits of cranberries for helping to keep the urinary tract healthy. Proanthocyanidins prohibit bacteria from adhering to the urinary tract mucosal wall, allowing the bacteria to be washed away with urine flow.
Another benefit of cranberries is their ability to increase the acidity of urine, which can help prevent calcium and phosphate ions from forming insoluble kidney stones. Cranberries’ high antioxidant content (five times higher than broccoli’s) has been shown to decrease blood pressure, improve immune function, and inhibit the development of atherosclerosis, cancer, and other degenerative diseases.
Nutritionally, fresh cranberries are:
- Low in calories (about 46 calories per cup)
- High in vitamin C, providing about 24% of your daily needs per cup
- Good source of fiber, manganese, and vitamin E
- Rich in quercetin, a flavonoid with anti-inflammatory properties
The berries also contain compounds that may:
- Support heart health by helping reduce blood pressure and cholesterol levels
- Promote oral health by preventing bacteria from adhering to teeth and gums
- Boost immune function through their high vitamin C content
- Help protect against certain types of cancer through their antioxidant properties
I recommend avoiding bottled cranberry drinks and cocktails that contain added sugar. These drinks have the lowest level of antioxidants and can spike blood sugar.
To create the ultimate cranberry drink, place 6-8 fresh or frozen cranberries in a mug of hot water. After a few minutes, squash the cranberries with a fork. Sip as you would any tea or hot beverage.
Not ready for such a tart drink? Add a slice of ripe pear or a small amount of honey.
Cranberries are readily available this time of year, so I encourage you to buy an extra bag or two to keep in your freezer to enjoy year-round.
Additional ways to use fresh cranberries:
- Add a small handful to your favorite smoothie recipe
- Stir into a serving of yogurt and granola
- Include in wild rice or quinoa pilaf
- Mix into quick breads or muffins with orange zest
Do you have any other fun tips for using cranberries? If so, let me know.
Here’s to your Merry health and vitality!
