Seeing red: Why cranberries are the superfood you need in your diet
Packed with antioxidants, cranberries provide a host of health-boosting benefits. Here are some science-backed reasons to eat more of these tart red fruits.
Deep red and with a tarty kick, cranberries are rich in vitamins and minerals.
Sought after for their medicinal properties since Native Americans used crushed cranberries to treat arrow wounds, these fruits have been hailed as a superfood that provide powerful health benefits, from improving memory to maintaining gut microbiome.
Here are four science-backed reasons to include cranberries in your diet.
Cranberries may help prevent UTIs
There’s mounting evidence cranberries may help prevent urinary tract infections, including a new Flinders University review.
Cranberries are one of few fruits containing high levels of proanthocyanidins, chemical compounds that prevent Escherichia coli bacteria – the most common cause of UTIs – from attaching to cells that line the urinary tract.
“It is interesting to note that cranberries work best to help prevent a UTI, rather than helping to stop an infection once it’s already taken hold,” nutritionist Madeline Calfas says.
“If you are someone who is prone to UTIs, it would be beneficial to add unsweetened cranberry juice to your daily diet.”
Cranberries have cancer-fighting properties
The antibacterial properties in this superfruit could potentially help prevent cancer, Madeline says.
“(Cranberries) have also been shown to potentially offer some benefit and protection to people who are prone to Helicobacter pylori, a bacteria that is found in the stomach and is often responsible for the development of gastric ulcers and stomach cancer,” she says.
“Cranberries also contain another antioxidant called ursolic acid, an anti-inflammatory compound that has been shown to be quite useful in people with prostate cancer.”
One study found men with prostate cancer had a decrease in prostate-specific antigen levels after daily consumption of cranberry fruit powder.
Cranberries can boost your immune system
Dietitian and Be Fit Food CEO Kate Save says cranberries may help those with a weakened immune system.
“Cranberries live within the superfood family, and for a good reason – they contain a rich source of antioxidants, including vitamin C and polyphenols,” Kate says.
“These antioxidants have been linked to various health benefits such as enhanced immune function.”
One study suggests polyphenols help regulate the immune system, while another finds a vitamin C deficiency may potentially result in poor immunity.
Cranberries may improve cardiovascular health
“Cranberries’ superpowers don’t stop there,” Kate says, adding these fruits could also help those who are at risk of developing cardiovascular disease.
One study found the high-polyphenol content in low-calorie cranberry juice could help reduce risk factors of CVD in adults.
This is backed by recent research, which found cardiovascular improvement in healthy men after a month of consuming cranberry powder.
Are cranberries suitable for everyone?
Kate says overconsumption of cranberries may lead to stomach pains and diarrhoea.
The large quantities of salicylic acid found in these fruits are also something to be mindful of, Madeline adds.
“Anyone who is prone to bleeding disorders, or who takes blood thinning medications already, should check with their doctor before consuming them in large quantities,” Madeline says, adding that people who are allergic or sensitive to salicylates or aspirin should also be wary of consuming too many.
How to include cranberries in your diet
Kate says cranberries are super versatile, which makes it easy to incorporate them into your diet.
“You can have them dried, juiced, fresh – anyway you can think of,” she says.
Kate suggests trying the following:
- A teaspoon of dried cranberries on breakfast oats, cereal or yoghurt
- Half a cup of fresh or frozen cranberries in salads
- A glass of half cranberry juice with half water
Read more on foods with health-boosting benefits:
- The benefits of Manuka honey you need right now
- Why you need to eat more stone fruit
- Algae-rhythm: Get in on the benefits of seaweed
- Why walnuts could be the superhero of your dinner plate
Written by Melissa Hong.
