Title: packed with goodness: the cranberry superfood
Whipped up a fresh take on the cranberry celebration: These crimson berries tucked amidst your Thanksgiving fare are smash-hit healthy powerhouses, hiding in plain sight! Whether your cranberry sauce still sports its can-like shape or you've opted for a homemade version, these tart treasures provide an abundance of nutritional perks and disease-fighting capabilities.
For centuries, cranberries have been a cherished American food and therapeutic wonder. The native New England fruit's been munched on as a nutritional snack or harnessed to heal urinary tract infections, wounds, and even blood poisoning. Cooked, squeezed into juice, or devoured raw, these tart morsels are jam-packed with vitamins, minerals, and phytochemicals that deliver a juicy health punch.
And as for aesthetics, there's no denying that these colorful cranberries bring festive flair to any gathering.
1. Dive into cranberry nutrition
A single cup of tasty raw cranberries boasts a mere 46 calories, 12 grams of carbohydrates, and 3.6 grams of fiber. Plus, it's chock-full of essential vitamins like vitamin C, manganese, vitamin E, and vitamin K. Zap scurvy while indulging in this savory fruit!
While swallowing whole cranberries is likely an occasion for Punk'd, most of us enjoy our cranberries dry, cooked into sauce, or squeezed into juice—often accompanied by a heavy dose of sugar to tame their tart taste. Pro tip: watch for added sugars, and reap more fiber from munching on those whole berries than downing cranberry juice.
2. Cranberries: Nature's trusty UTI guard
UTIs (urinary tract infections) are no joyride. So, kudos to cranberries for helping steer us clear of those icky bacterial infections!
Some research suggests that eating cranberries, guzzling concentrated cranberry juice, or taking cranberry supplements can help ward off UTIs and decrease their severity when they strike. The jury's still out, but expect potential benefits from these tart wonders.
Cranberries' antioxidants called A-type proanthocyanidins prevent E. coli bacteria from binding to your bladder—a primary step in UTIs. Scientists hypothesize that these proanthocyanidins might be the hidden green light behind cranberries' UTI-fighting superpowers.
However, cranberries matter most to those who suffer from recurrent UTIs. So if you're in that league, give cranberries a try and see if they help keep those UTI symptoms under wraps!
3. Antioxidant powerhouse
Not surprisingly, cranberries burst with antioxidants. Count on this currant-shaped fruit to help safeguard your cells against damage done by free radicals, offering anti-wrinkle powers! The quercetin flavonoid in particular supports a host of health benefits, from cancer prevention to reduced inflammation and better heart health.
Fresh, frozen, or juiced cranberries carry the highest antioxidant load. So if you're craving the most bang for your berry buck, opt for these more natural forms!
4. Cranberries: your crypto-cancer defenders
These pint-sized berries may protect you from the big C in a couple of ways. Studies demonstrate that cranberries promote cancer cell death and slow the spread of cancer cells in 17 different types of cancers, from colon and stomach to bladder and prostate.
More research is needed, but you can take comfort in that extra-large scoop of homemade cranberry sauce!
5. Love for your heart
Whatever your stance on cranberries, your heart will swoon for these little fruits of love. Recent studies show that cranberries lower systolic blood pressure (the first reading of your lungs, arteries, and heart working together) and body mass index (BMI) in young adults, though they didn't impact other metrics. Juice makes a difference too: some studies suggest cranberry juice can significantly lower blood pressure.
6. Cranberries: dental miracle workers
Cranberries' antioxidants aren't shy about replenishing your smile soup! The proanthocyanidins in cranberries prevent bacteria from sticking to your teeth, thereby helping to stave off dental decay and plaque accumulation. They may even fight gum disease (gingivitis).
So, pop a cranberry and flash that prize-winning grin. But keep in mind that cranberry juice isn't a cure-all for dental or health woes, so avoid thinking juiced cranberries will protect your pearly whites.
7. Incorporate cranberries into your daily diet
Even outside the cranberry sauce can, fresh cranberries shine during the fall season (September-December). Pop them in the fridge for up to the two-month mark. Dried, frozen, or juice cranberries are always considered "in stock."
Cranberry inspiration galore
Beyond cranberry sauce, explore these creative ways to bring cranberries to life:
Tasty cranberry sauce and relish ideas
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Cranberry Basil Sauce Recipe
By Tulika Balagopal, Serves 2
Ingredients:
- 12 Ounces Fresh or Frozen Cranberries
- 6 Ounces Frozen Apple Juice Concentrate
- 2 Teaspoons Freshly Chopped Basil
Instructions:
- Cook the cranberries and apple juice concentrate in a pot on medium-high heat until boiling.
- Reduce heat and let simmer until thick, stirring frequently (about 5 minutes). Don't worry if your sauce breaks slightly. It'll come together when it cools!
Serve this delectable, homemade sauce with roasted or grilled meats, poultry, and if this is your kind of thing, even as a topping for pizza. Bon Appétit!
- Expand your understanding of cranberry nutrition beyond the basic facts by exploring the benefits of othernutrition sources, such as superfoods that pair well with cranberries.
- Incorporating fruits like cranberries into your daily diet can contribute to overall health, boosting your immune system and providing necessary vitamins and minerals. Consider adding cranberries and other nutritious fruits to your morning smoothie or oatmeal for a nutritious boost.
