Cranberries are a favorite part of Thanksgiving celebrations, consumed as cranberry sauce, cranberry drinks, and dried cranberries added to stuffing, casseroles or dessert.
Cranberries are native to North America. They are farmed on approximately 40,000 acres across the northern United States and Canada.
Cranberries are a healthful food, due to their high nutrient and antioxidant content. They are often referred to as a “super food.” Half a cup of cranberries contains only 25 calories.
The nutrients in cranberries have been linked to a lower risk of urinary tract infections, prevention of certain types of cancer, improved immune function, and decreased blood pressure.
This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods.Fast facts on cranberries:
Here are some key points about cranberries. More detail is in the main article.
- Cranberries are a popular and healthful food, associated with Thanksgiving.
- They are low in calories and high in vitamin C, vitamin A, and vitamin K.
- They also contain proanthocyanidins (PACs), an antioxidant that may help prevent a range of diseases.
- Since they are a good source of vitamin K, people who use blood thinners should ask their doctor before consuming extra cranberries.
Cranberries are native to the U.S. They are tasty and contain useful nutrients.
Cranberries offer a range of possible health benefits.
A diet with a high proportion of fruits and vegetables has been shown to offer health benefits.
In addition, cranberries are a good source of various vitamins and antioxidants.
Historically, they have been used by Native Americans as a treatment for bladder and kidney diseases.
Early settlers from England used them to treat poor appetite, stomach complaints, blood disorders, and scurvy.
Here are some ways that cranberries can enhance health:
1) Urinary tract infections
The cranberry is perhaps best known for its role in preventing urinary tract infections (UTIs), especially for those with recurrent infections. The high level of antioxidant proanthocyanidins (PACs) in cranberries helps to stop certain bacteria from adhering to the urinary tract walls. In this way, the PACs in cranberries help prevent infection.
However, researchers at the Texas A&M Health Science Center College of Medicine in Houston found that while cranberry capsules can do this, cranberry juice is unlikely to have the same effect. This is because it takes an very high concentration of cranberry to prevent bacterial adhesion. The juices we drink do not contain such high amounts of PACs.
2) Cardiovascular Disease
Some evidence suggests that the polyphenols in cranberries may reduce the risk of cardiovascular disease (CVD). It does this by preventing platelet build-up and reducing blood pressure, through anti-inflammatory mechanisms.
Research has shown that the nutrients in cranberries can help slow tumor progression, and that they can have a positive impact on prostate, liver, breast, ovarian, and colon cancers.
The proanthocyanidins in cranberries may also benefit oral health. They do this by preventing bacteria from binding to teeth, according to researchers at the Center for Oral Biology and Eastman Department of Dentistry at the University of Rochester Medical Center. Cranberries may also be beneficial in preventing gum disease.
One half cup or 55 grams of chopped cranberries contains:
Cranberries contain nutrients that may help control a UTI, but the amounts in cranberry juice are probably not enough to make a difference.
- 25 calories
- 0.25 grams (g) of protein
- 0.07 g of fat
- 6.6 g of carbohydrate, including 2.35 g of sugar
- 2 g of fiber
- 5 milligrams (mg) of calcium
- 0.12 mg of iron
- 3.5 mg of magnesium
- 6 mg of phosphorus
- 44 mg of potassium
- 1 mg of sodium
- 0.05 mg of zinc
- 7.7 mg of vitamin C
- 0.5 micrograms (mcg) of folate DFE
- 35 IU of Vitamin A
- 0.72 mg of vitamin E
- 2.75 mcg of vitamin K
Cranberries also contain the B vitaimins thiamin, riboflavin, niacin, and vitamin B6.
They are a good source of vitamin C, fiber, and vitamin E.
Vitamin C is a powerful, natural antioxidant. According to the National Institutes of Health (NIH), not only can Vitamin C block some of the damage caused by free radicals, but it also improves iron absorption from plant sources, boosts the immune system, and aids in making collagen which helps wound healing.Vitamin C: Why is it important?Find out more about vitamin C and why it is importantREAD NOW
High fiber intakes are associated with significantly lower risks for developing a range of health conditions, including coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases.
Increased fiber intake has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for obese individuals.
Vitamin E is a fat-soluble antioxidant that is involved in immune function. It may help prevent or delay the chronic diseases associated with free radicals, such as heart disease, cancer, cataracts, Alzheimer’s, and arthritis.
Cranberries also contain vitamin K, manganese, and a large array of phytonutrients. These are naturally occurring plant chemicals that help to protect the body from harmful free radicals. They have anti-inflammatory and cancer-preventing properties.
Fresh cranberries are harvested in September and October, so fall is the best time to get them in season. They can be refrigerated for up to 2 months, and they can be frozen for later use. Cranberries should be firm to the touch and unwrinkled.
They are also available dried or in a can, but some may contain added sugars. Check the ingredient label and make sure that the product contains cranberries only.
Cranberry juice is often mixed with other fruits and added sweeteners. Look for juice with cranberries as the first ingredient.
Cranberry sauce is an important part of any Thanksgiving meal, but there are many other ways to enjoy this fruit all year round.
Here are some tips:
- Make a homemade trail mix with unsalted nuts, seeds, and dried cranberries.
- Include a small handful of frozen cranberries in a fruit smoothie.
- Add dried cranberries to your oatmeal or whole grain cereal.
- Toss dried or fresh cranberries into your favorite muffins or cookie recipe.
- Include fresh cranberries in an apple dessert like pie or cobbler for extra flavor.
People who use the blood-thinning drug, warfarin, or Coumadin, should not suddenly increase their intake of cranberries.
While there is conflicting evidence on the potential for cranberries to enhance the anticlotting effects, this could lead to increased bleeding.
Cranberry products may lead to a higher excretion of oxalate in urine. This could promote the formation of kidney stones.
Individuals with a history of kidney stones should talk to their healthcare provider before increasing their intake of cranberries.