4 Health Benefits of Cranberries and Creative Ways to Add Them Into Your Diet

Being the week of Thanksgiving, we start to think what we are thankful for; as well as what we are going to be eating!  One Thanksgiving staple on the dinner table is cranberries.  These berries are known to us today and were known to the pilgrims and Native Americans many years ago.   

The Algonquin, Chippewa and Cree gathered wild cranberries in the areas that we now refer to as Maine, Massachusetts, New Jersey, Wisconsin, Oregon, Washington, British Columbia, and Quebec.  The berry also had various names, which translated into “bitter” or “sour berries”, which as we know is very true if we attempt to eat a fresh cranberry alone!  Not only were the cranberries eaten fresh and dried, they were also used as dyes and medicines.  That being said, if the pilgrims and Native Americans used cranberries as medicine, what health benefits do cranberries have?  

Prevents Urinary Tract Infections 

Urinary Tract Infections or UTIs occurs when bacteria attaches itself to the inner surface of the bladder and urinary tract.  Lower UTIs are estimated to occur in at least 60% of women at some stage of their lives. Cranberries contain proanthocyanidins, an antioxidant, which can prevent the bacteria from attaching and potentially causing an infection.  Based on a research review, the efficiency of cranberries in the elderly, pediatric or those with neurogenic bladder are questionable, but is known to decrease the rate of recurrent UTIs in young to middle aged women.  

May Reduce Risk of Some Cancers

Cranberries may reduce the risk of some cancers.  It has been shown that the nutrients from cranberries target stomach, oral, colon and prostate cancer.  Some of these cancers might not surprise us, since the Native Americans used cranberries to treat health issues associated with the gastrointestinal tract.  Specifically cranberries slow down the growth of cancer cells, decrease inflammation and initiate the death of some cancer cells. 

Support Heart Health

A study published in The Journal of Nutrition found that when adults consumed low-calorie cranberry juice for 8 weeks, it supported heart health in various ways.  Some ways it assists with heart health is by increased levels of HDL cholesterol (“good cholesterol” that removes cholesterol from the cells to be recycled or excreted), lowers LDL cholesterol (“bad cholesterol” that tends to deposit cholesterol on the walls of the blood vessels), decreased stiffness in blood vessels, and lower blood pressure. Our heart is so important so take good care of it!  Drinking a low-calorie cranberry juice for 8 weeks is just one-way!   

Good Source of Vitamin C

When most of us think of vitamin C, we think of oranges/orange juice, but vitamin C can come from other sources like cranberries! One cup of cranberries provides 20% of the Daily Value of vitamin C. 

So, what does vitamin C do for our body?  First, vitamin C can boost your immune system, which we all might already know from our previous blog.  If you missed reading it, click here.  Vitamin C also can help with absorption of iron when paired together (want to learn more about iron, click here). Think spinach salad with dried cranberries.  It can also assist with growth and repair of tissue like when we have a cut or scrap.  Lastly, vitamin C can block some of the damage causes by free radicals, which can prevent or delay some cancers, heart disease and promote healthy aging. 

Now that we know the health benefits, how do we add cranberries into our diet outside of Thanksgiving dinner?  

• Eat dried cranberries in trail mix
• add dried cranberries to muffins, French toast, oatmeal or salad
• add fresh or frozen cranberries to smoothie 
• include cranberries in your favorite pie or cobbler

There are ways to add them into your daily routine, so I challenge you to make it happen!  For me, I like them on my salad, a muffin or trail mix.  Let us know how you add cranberries into your diet by contacting us or commenting on our website or social media pages.  

Happy Thanksgiving! 

P.S: If you’d like some additional support from us through the holidays, check out our previous blogs – It’s the Holiday Season- Dietitian Tips to help you through or simply get in touch with us.  We are happy to help.  

This blog was written by Amanda J. Stahl RD, LDN, co-founder of Simple Start Nutrition.  For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.  Also feel free to contact us, by visiting our website (simplestartnutrition.com) to schedule an appointment to discuss your nutrition related needs.  We’re here to help.

References: 

https://www.nationalgeographic.com/science/article/131127-cranberries-thanksgiving-native-americans-indians-food-history#:~:text=use%20is%20prohibited.-,Cranberries%2C%20a%20Thanksgiving%20Staple%2C%20Were%20a%20Native%20American%20Superfood,helped%20Indians%20and%20colonists%20survive.&text=Every%20schoolchild%20learns%20that%20the,them%20which%20crops%20to%20plant. 

https://www.medicalnewstoday.com/articles/269142#diet

https://www.verywellfit.com/carb-counts-for-cranberries-2241782#:~:text=A%201%2Dcup%20serving%20of,grams%20are%20naturally%2Doccurring%20sugars.&text=Dried%20cranberries%20are%20also%20popular

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3370320/

https://pubmed.ncbi.nlm.nih.gov/19441868/ 

https://www.cranberryinstitute.org/sites/default/files/files/document/top-ten-reasons-to-recommend-cranberries.pdf

https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/how-vitamin-c-supports-a-healthy-immune-system