Cranberries are small red berries with a tart flavor, native to North America. They can be found fresh, dried, or frozen, as well as in juice and jelly form. In Quebec, they are available year-round but are typically harvested between September and November, which is why they are often associated with winter and the holiday season. From a health perspective, cranberries are commonly used to help prevent urinary tract infections. Let's learn more about the benefits of the cranberry.
The nutritional value of the cranberry
Cranberries are small fruits rich in flavonoids and proanthocyanidins, compounds with antioxidant properties. They also contain fiber and vitamin C.
Cranberries and urinary tract infections
Natural, untreated cranberry juice contains proanthocyanidins, which prevent Escherichia coli, the bacterium usually responsible for urinary tract infections, from attaching to the walls of the urinary tract.
A systematic review with meta-analysis published in 2017 evaluated the effect of cranberry on the risk of recurrent urinary tract infections in healthy women with a history of urinary tract infections. The studies compared cranberry treatment to a placebo or control. Seven randomized controlled trials involving a total of 1,498 women at risk of urinary tract infections were included. The meta-analysis results show that cranberry reduces the risk of urinary tract infections by 26%. Therefore, cranberry may have a beneficial effect in preventing recurrent urinary tract infections in healthy women. However, more studies involving a larger number of participants are needed to confirm these results.
The cranberry and cardiovascular diseases
In 2021, a systematic review with meta-analysis examined the effects of long-term consumption of certain fruits, particularly berries, citrus fruits, and cherries, on cardiovascular disease risk factors. Forty-five studies lasting one week or more and assessing cardiovascular risk factors such as blood pressure and blood lipids were included. Juices from several berries, including cranberry juice, significantly reduced both systolic and diastolic blood pressure. However, in subgroup analysis, these associations were observed only with cranberry juice and cherry juice. Therefore, these results suggest that cranberry juice may help improve blood pressure. Nevertheless, further research is needed to deepen understanding of the cardiovascular effects of cranberry.
Cranberry in cooking
Even though its effectiveness in preventing urinary tract infections has not been confirmed, cranberry remains a small local fruit rich in valuable antioxidants that you would be wise not to miss out on. Here are some ideas to incorporate cranberry into your diet more often.
- From the moment you wake up
For breakfast, cranberries can be added to yogurt, oatmeal, muesli, or granola. They add a slightly tart, sweet touch.
- In the muffins, breads or cookies
Cranberries can be added to muffins, breads, or cookies to replace or complement dried fruits or nuts.(See the Healthy Snack Energy Balls Fit-Fit 'Grab & Go' Magma Balls Cranberries Filled with Dark Praline.
- In sauce
At Christmas, cranberry is often made into a sauce to accompany turkey. However, throughout the rest of the year, this sauce can also be served with cheese or meat and even spread on bread as a jam.
- In stews
Many stewed dish recipes combine meat and fruit, such as rabbit with prunes and pork with apples. Cranberries can also be used in this type of dish. To inspire you, know that they pair especially well with poultry, particularly chicken, turkey, and duck.
With these few recipe ideas for cooking with cranberries, you can fully enjoy this little local fruit while stocking up on vitamins and antioxidants. Cranberries are a delicious little fruit that combines health and indulgence!
References
- https://www.nccih.nih.gov/health/cranberry
- https://www.merckmanuals.com/en-ca/professional/special-subjects/dietary-supplements/cranberry
- Fu, Z., Liska, D., Talan, D., & Chung, M. (2017). Cranberry Reduces the Risk of Urinary Tract Infection Recurrence in Otherwise Healthy Women: A Systematic Review and Meta-Analysis. The Journal of Nutrition, 147(12), 2282–2288. https://doi.org/10.3945/jn.117.254961
- Wang, Y., Gallegos, J. L., Haskell-Ramsay, C., & Lodge, J. K. (2021). Effects of chronic consumption of specific fruit (berries, citrus and cherries) on CVD risk factors: a systematic review and meta-analysis of randomised controlled trials. European Journal of Nutrition, 60(2), 615–639. https://doi.org/10.1007/s00394-020-02299-w
- https://www.jaimefruitsetlegumes.ca/en/foods/cranberries/