The cranberry is a small red fruit with a tart flavor native to North America. It is available fresh, dried, or frozen, but also as juice and jellies. In Quebec, it is available year-round, but it is generally harvested between September and November, which is why it is often associated with winter and the holiday season. In terms of health, it is often used to help prevent urinary tract infections. Let's learn more about the benefits of the cranberry.
The nutritional value of the cranberry
The cranberry is a small fruit rich in flavonoids and proanthocyanidins, compounds with antioxidant properties. It also contains fiber and vitamin C.
Cranberry and urinary tract infections
Natural, unprocessed cranberry juice contains proanthocyanidins, which prevent Escherichia coli", the bacterium normally responsible for urinary tract infections, from attaching to the lining of the urinary tract."
A 2017 systematic review and meta-analysis 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 totaling 1498 participants 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 could have a beneficial effect in preventing the recurrence of urinary tract infections in healthy women. Furthermore, additional studies involving a larger number of participants are needed to confirm these results.
Cranberry and cardiovascular disease
In 2021, a systematic review with meta-analysis examined the effects of long-term consumption of certain fruits, notably berries, citrus fruits and cherries, on risk factors for cardiovascular disease. Forty-five studies lasting one week or longer and assessing cardiovascular disease risk factors such as blood pressure and blood lipids were included. Juices from several berries, including cranberry juice, significantly reduced systolic and diastolic blood pressure. However, in subgroup analyses these associations were observed only with cranberry juice and cherry juice. Therefore, these results suggest that cranberry juice may help improve blood pressure. However, more research is needed to further understand cranberry’s cardiovascular effects.
Cooking with cranberries
Even though its effectiveness in preventing urinary tract infections hasn't been confirmed, the cranberry remains a small local fruit rich in valuable antioxidants that you'd be wrong to pass up. Here are some ideas for incorporating cranberry into your diet more often.
- Upon waking
At breakfast, cranberry can be added to yogurt, oatmeal, muesli or granola. It will add a slightly sweet-tart touch.
- In muffins, loaves or cookies
Cranberries can be added to muffins, breads, or cookies to replace or accompany some dried fruit or nuts. (See the Healthy Snacks Fit-Fit 'Grab & Go' Magma Balls Dark Praline-Filled Cranberries.
- In sauce
At Christmas, cranberries are often made into a sauce to accompany turkey. However, for the rest of the year, this sauce can also be served with cheese or meat and even spread on bread as a jam.
- For stews
Many slow-cooked recipes pair meat and fruit, such as rabbit with prunes and pork with apples. Cranberries can also be used in these kinds of dishes. For inspiration, know that they pair particularly well with poultry, especially chicken, turkey and duck.
With these few recipe ideas for cooking with cranberries, you can fully enjoy this small local fruit while stocking up on vitamins and antioxidants. The cranberry is a delicious little fruit that combines health and indulgence!
References
- https://www.nccih.nih.gov/health/cranberry
- https://www.merckmanuals.com/fr-ca/professional/sujets-spéciaux/compléments-alimentaires/canneberge
- 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/fr/aliments/canneberges/