Cranberry is a small red fruit with a tart taste native to North America. It can be found fresh, dried, or frozen, as well as in the form of 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 prevent urinary tract infections. Let’s learn more about the benefits of cranberry.

The nutritional value of cranberry

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, untreated cranberry juice contains proanthocyanidins, which prevent Escherichia coli, the bacteria 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 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. However, more studies involving a larger number of participants are needed to confirm these results.

Cranberry and cardiovascular diseases

In 2021, a systematic review with meta-analysis examined the effects of long-term consumption of certain fruits, including berries, citrus fruits, and cherries, on cardiovascular disease risk factors. Forty-five studies lasting one week or more and evaluating cardiovascular 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 the subgroup analysis, these associations were observed only with cranberry juice and cherry juice. Therefore, these results suggest that cranberry juice could help improve blood pressure. Nevertheless, further research is needed to deepen knowledge about 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 wrong to miss out on. Here are some ideas to incorporate cranberry into your diet more often.

1. From the moment you wake up

At breakfast, cranberry can be added to yogurt, oatmeal, muesli, or granola. It will add a slightly tart sweet touch.

2. In muffins, breads, or cookies

Cranberry can be added to muffins, breads, or cookies to replace or accompany dried fruits or nuts. (See the Fit-Fit Healthy Snacks Energy Balls 'Grab & Go' Magma Balls Cranberries filled with Dark Praline.

3. As a sauce

At Christmas, cranberry is often prepared as a sauce to accompany turkey. However, the rest of the year, this sauce can also be served with cheese or meat and even spread on bread as a jam.

4. In stews

Many stew recipes combine meat and fruit, such as rabbit with prunes and pork with apples. Cranberry can also be used in this type of dish. For inspiration, know that it pairs particularly well with poultry, especially chicken, turkey, and duck.

With these few recipe ideas for cooking cranberry, you can fully enjoy this small local fruit while stocking up on vitamins and antioxidants. Cranberry is a delicious small 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/

Article written by:

Marie-Noël Marsan, written in 2021.