Magic Berries – Cranberries
Slightly sweetened, dried cranberries have a distinctive taste: they are marvelously tart and sweet. This delicious dried fruit is perfect for everything: snacks, cereals, yogurts, muffins, breads, salads, sauces, mixed with nuts and other dried fruits … you name it.
There are too many good reasons to include dried cranberries into your daily diet. Their antibacterial properties make them natural antibiotics that fight urinary tract infections and improve oral health. Dried cranberries are a unique source of antioxidants, which are associated with lowering the risk for heart disease and other heals conditions. This dried fruit strengthens your immune system and keeps you healthy and happy.
Cranberry harvest in New Jersey
Dried Cranberries Nutritional Value
Dried cranberries contain the same nutrients as fresh cranberries. They are widely appreciated for their antioxidant power. However, drying processes substantially reduce the vitamin A and vitamin C content in dried cranberries. The nutrition facts for 1/3 cup (40 g) of dried cranberries are as follows:
- Calories: 123 kcal
- Fat: 0.6 g
- Sodium: 1 mg
- Total Carbs: 24 g
- Dietary Fibre: 2 g
- Sugars: 22 g
Dried cranberries contain no cholesterol, no saturated or trans fats, and are naturally gluten-free.
7 Health Benefits of Cranberries
Dried cranberries can be eaten all year round providing you with an antioxidant boost, strengthening your immune system and improving your overall health.
1. Valuable addition to your daily fruit intake
A 1/4 cup serving of dried cranberries supplies one serving of fruits and vegetables. The Canadian Food Guide recommends 7–10 servings of fruits and vegetables daily to reduce stroke, heart disease, and cancer risks.
2. Plenty of phytochemicals
Cranberries are a great source of polyphenols – such as proanthocyanidins, flavonols and quercetin. Many studies suggest that cranberries may have possible effects on the cardiovascular system, immune system and cancer.
3. Packed with antioxidants
Cranberries are an antioxidants powerhouse. They have been shown to contain more antioxidant phenols than 19 commonly eaten fruits according to a study published in the November 19, 2001 edition of the Journal of Agriculture and Food Chemistry.” These antioxidants may play a role in helping to prevent heart disease and certain cancers” according to the study’s author Dr. Joe Vinson at the University of Scranton, Pennsylvania [1]
Cranberries with minimal processing contain the highest amount of them. The most significant antioxidants are phenolic acids, flavonoids, proanthocyanidins, and anthocyanin. Plant polyphenols, including anthocyanin, and various phytochemicals are widely studied for their antioxidant activity. It is the anthocyanin that provides pigment to supply cranberries with their robust red colour.
4. Fabulous in Flavonoids
Flavonoids are known for their numerous health benefits:
- Anti-inflammatory: Inflammation has been implicated as a possible origin of numerous diseases, such as cancer, cardiovascular disorders, diabetes mellitus, and others. Many studies indicate that flavonoids may affect anti-inflammatory mechanisms and inhibit enzymes responsible for free radical production.
- Cancer-preventive: Clinical studies investigating the relationship between flavonoid consumption and cancer prevention/development suggest that Dietary flavonoid intake is associated with reduced gastric carcinoma risk in women [2] and reduced smoking-related cancers [3].
- Heart-healthy: The dietary effects of flavonoids on cardiovascular diseases are the most intensively studied area of general human disorders. Many researchers suggest that flavonoids reduce risk of atherosclerosis and arterial blood pressure, lower “bad” cholesterol levels in blood, modify vascular inflammatory mechanisms, regulate carbohydrate and glucose metabolism, and modify mechanisms of aging.
- Antibacterial: Flavonoids have been shown to have direct antibacterial activity, synergistic activity with antibiotics, and the ability to suppress bacterial virulence factors in numerous in vitro and a limited number of in vivo
5. Fight urinary tract infections
One systematic review in 2017 showed that cranberry products significantly reduced the incidence of urinary tract infections, indicating that cranberry products may be effective particularly for individuals with recurrent infections [4].
6. Good for people with Type 2 Diabetes
Fresh cranberries have a low glycemic index. Dried cranberries made with less sugar may be helpful for people with Type 2 Diabetes, because they still have a lower glycemic index and thus less of an insulin response occurs [5].
7. Have antibacterial properties
Cranberries are rich in proanthocyanidins that can prevent the adhesion of certain types of bacteria. The anti-adhesion properties of cranberry may inhibit the bacteria associated with gum disease and stomach ulcers.
References:
- https://pubs.acs.org/doi/abs/10.1021/jf073309b
- https://onlinelibrary.wiley.com/doi/abs/10.1111/hel.12082
- http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0075604
- http://www.jurology.com/article/S0022-5347(17)39295-9/fulltext
- https://www.nutraingredients.com/Article/2009/07/20/Cranberries-offer-promise-for-diabetics-Study#
