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The Benefits of Cranberries for Our Health:
1. Preventing Urinary Tract Infections
One of the notable benefits of cranberries is their ability to prevent urinary tract infections (UTIs) in both children and women. The high content of proanthocyanidins in cranberries is believed to hinder bacteria from adhering to the walls of the urinary tract, preventing infections. However, a significant concentration of cranberries is required to effectively prevent bacterial adhesion, so medical treatment should not be disregarded.
2. Combating Free Radicals
The benefits of cranberry juice stem from its content of vitamin C, vitamin E, and quercetin, which act as powerful antioxidants. Antioxidants play a crucial role in protecting the body from cell damage caused by free radicals, which can lead to premature aging and chronic diseases such as cancer and heart disease. Research published in the Journal of Nutrition suggests that cranberries may play a role in preventing cancer through dietary changes, but further research is needed to confirm this claim.
3. Improving Blood Circulation
Cranberries also have the potential to enhance vascular health. They have been shown to improve blood vessel flexibility, which can promote smooth circulation and blood flow. Improved blood circulation contributes to increased energy and cognitive function. Furthermore, cranberry consumption is believed to lower blood pressure.
4. Preventing Bacterial and Viral Infections
Certain chemical compounds in cranberries are believed to be effective in combating viruses and bacteria. A 2011 study found that cranberries can inhibit the growth of seven bacterial microbes. Additionally, cranberries are suspected to combat several viruses, including norovirus, a common cause of foodborne illnesses. However, further research is needed to confirm these benefits.
5. Preventing Antibiotic Resistance
In a study conducted by McGill University in Canada, researchers found that cranberry fruit extract can prevent the development of bacterial resistance. They selected bacteria responsible for urinary tract infections, pneumonia, and gastroenteritis, which are typically resistant to antibiotic treatment. Cranberry makes the bacterial cell walls more permeable to antibiotics, making it difficult for bacteria to pump antibiotics out. Nevertheless, this study is considered preliminary and requires further investigation to fully substantiate its claims.
6. Maintaining Heart Health
Cranberries contain polyphenolic compounds, quercetin, and anthocyanins known for their benefits to heart health. These compounds can enhance endothelial function or the lining of blood vessels, including capillaries. According to research in The American Journal of Clinical Nutrition, regular consumption of cranberry juice for four weeks is associated with a reduction in pulse wave velocity, a clinical measure of arterial stiffness. A good pulse wave velocity indicates the overall health of your heart, while reduced arterial stiffness signifies lower blood pressure.
7. Enhancing Digestive Health
Apart from protecting the heart, the polyphenolic compounds in cranberry juice can also improve digestive system function. A 2016 study published in the Journal of Research in Pharmacy Practice suggests that polyphenols can inhibit the growth of H. pylori bacteria in the stomach lining, which can cause ulcers. However, further research is needed to confirm this benefit.
8. Boosting Brain Function
Cranberries are also considered beneficial for enhancing brain function. Their antioxidant and anti-inflammatory compounds are believed to improve memory and coordination. If you want to maintain strong cognitive function as you age, consider incorporating cranberries into your diet regularly.
9. Aiding Weight Loss
Cranberries have emulsifying effects on stored body fat, which can aid in weight loss. They are rich in dietary fiber, which helps keep you feeling full for longer and prevents major fluctuations in blood sugar levels. This indirectly helps control your eating patterns. Adequate fiber intake is also beneficial in preventing bloating and constipation. Keep in mind that cranberries are best consumed fresh rather than processed into juice to fully utilize their fiber content.
10. Preventing Dental Damage
Dried cranberries are known to help prevent gum disease. This benefit stems from the presence of proanthocyanidins, the red and blue pigments in the fruit, which can combat infections. These compounds can prevent bacteria from adhering to mouth surfaces, such as teeth and gums, reducing the likelihood of infection.
11. Reducing Inflammation
Cranberries possess anti-inflammatory properties due to their high levels of antioxidants, specifically anthocyanins and flavanols, which impart dark colors to the fruit. These antioxidants are believed to be effective in reducing inflammation in the body, thereby reducing the risk of dangerous chronic diseases.
12. Combating Colds
Cranberries can also help combat colds. One cup of cranberries contains about 19% of the recommended daily intake of vitamin C. Vitamin C is essential for enhancing overall health and immunity, helping alleviate coughs and colds.
13. Lowering Cholesterol
Another benefit of cranberries is their ability to lower cholesterol levels. The anthocyanins they contain have a protective effect on cardiovascular health, including cholesterol reduction. Additionally, the proanthocyanidins in cranberries have anti-inflammatory effects that can protect your blood vessels.
14. Regulating Blood Sugar
As mentioned earlier, cranberries are low in sugar content. They also contribute to blood sugar regulation due to their manganese content. A study published in the Journal of Research in Medical Science found that daily cranberry consumption helped regulate blood sugar in men with type 2 diabetes. However, it's important to ensure that cranberry consumption is not accompanied by any added sweeteners.
15. Potential Cancer Prevention
Cranberries contain polyphenols and isoprenoids that may contribute to cancer prevention. Some studies suggest that cranberries have the potential to slow tumor growth and exhibit positive effects on prostate, breast, liver, colon, and ovarian cancers. Further research is needed to confirm these findings.
EXCEPTION : Effects Consumtion Cranberries
In general, cranberries are safe for consumption by everyone. However, there are some people who should limit or avoid consuming cranberries, namely:
- 1. People with cranberry allergies. A cranberry allergy can cause symptoms such as itching, rash, and swelling.
- 2. People with kidney disorders. Consuming excessive amounts of cranberries can cause kidney stones.
- 3. People who take certain medications. Cranberries can interact with some medications, such as antibiotics, blood thinners, and drugs to lower cholesterol. Some drugs that may interact with cranberries are:
Warfarin (Coumadin®) is used to slow blood clotting, Cranberries may allow warfarin to stay in the body longer and increase the chance of bruising and bleeding. Check your blood regularly. Your warfarin dose may need to be changed.
Medicines that are changed by the liver (Cytochrome P450 2C9 (CYP2C9) Substrate such as, emitriptyline (Elavil®), diazepam (Valium®), zileuton (Zyflo®), celecoxib (Celebrex®), diclofenac (Voltaren®), fluvastatin (Lescol ®), glipizide (Glucotrol®), ibuprofen (Advil ®, Motrin®), irbesartan (Avapro®), losartan (Cozaar®), phenytoin (Dilantin®), piroxicam (Feldene®), tamoxifen (Nolvadex®), tolbutamide ( Tolinase®), torsemide (Demadex®), and others.
The negative impacts of excessive consumption of cranberries are:
- 1. Kidney stones. Cranberries contain oxalic acid which can increase the risk of kidney stones.
- 2. Diarrhea. Consuming excessive amounts of cranberries can cause diarrhea.
- 3. Gastric irritation. Cranberries are acidic, so they can irritate the stomach.
The following is a safe dose of cranberry consumption for adults:
- - Cranberry juice: 8-12 ounces per day
- - Whole cranberries: 1/2 cup per day
- - Cranberry capsules: 2-3 capsules per day
If you have certain health conditions, you should consult a doctor before consuming cranberries.
Nutrients Contained in Cranberries
The following are some of the nutrients contained in cranberries per 100 grams:
- Calories: 46 kcal
- Carbohydrates: 12.2 grams
- Fiber: 4.6 grams
- Sugar: 4 grams
- Protein: 0.4 grams
- Fat: 0.1 grams
- Vitamin C: 13.3 mg (or about 22% of daily requirements)
- Vitamin E: 1.2 mg
- Vitamin K: 5.1 mcg
- Folate: 1 mcg
- Calcium: 8 mg
- Magnesium: 6 mg
- Phosphorus: 13 mg
- Potassium: 85 mg
- Sodium: 2 mg
Keep in mind that the amounts of these nutrients can vary slightly depending on the variety of cranberries used and how they are processed or served. Cranberries are also known to be a good source of antioxidants and have certain health benefits, especially in maintaining urinary tract health.
