The cranberry is a small red fruit with a tangy taste native to North America. It can be found fresh, dried or frozen, but also in the form of juices and jellies. In Quebec, it is available year-round, but it is generally harvested between the months of September and November, which means that it is often associated with winter and the holidays. In terms of health, it is often used to prevent urinary tract infections. Learn more about the benefits ofcranberry.
The nutritional value of cranberries
The cranberry is a small fruit rich in flavonoids and proanthocyanidins, compounds with antioxidant properties. It also contains fiber and vitamin C.
Cranberries and urinary tract infections
Natural, unprocessed cranberry juice contains proanthocyanidins, which preventEscherichia coli, the bacteria usually responsible for UTIs, to attach to the lining of the urinary tract.
A systematic review with meta-analysis published in 2017 evaluated the effect of cranberries on the risk of recurrence of UTIs in healthy women with a history of UTIs. The studies compared the cranberry treatment to a placebo or control. Seven randomized controlled trials involving 1498 participants at risk of UTIs were included. The results of the meta-analysis show that cranberries reduce 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, more studies involving a larger number of participants are needed to confirm these results.
Cranberries and cardiovascular diseases
In 2021, a systematic review with meta-analysis looked at the effects of long-term consumption of certain fruits, including 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 of several berries, including cranberry juice, significantly reduced systolic pressure and diastolic pressure. However, in the subgroup analysis, these associations were only observed with cranberry juice and cherry juice. Therefore, these results suggest that cranberry juice may help improve blood pressure. However, more research is needed to learn more about the cardiovascular effects of cranberries.
Cranberries in the kitchen
Even if its effectiveness in the prevention of urinary tract infections has not been confirmed, cranberries remain a small local fruit rich in precious antioxidants that you would be wrong to deprive yourself of. Here are some ideas for incorporating cranberries into your diet more often.
- As soon as you wake up
For breakfast, cranberries can be added to yogurt, oatmeal, müesli orgranola. It will bring a slightly tangy sweet touch.
- In muffins, breads orcookies
Cranberries can be added to muffins, breads or cookies to replace or accompanydried fruit or nuts. (See theHealthy Snacks Fit-Fit Energy Balls 'Grab & Go' Magma Balls Cranberry filled with Dark Praline.
- In sauce
At Christmas, cranberries are often made into 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.
- In casseroles
Many casserole 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 it goes particularly well with poultry, especially chicken, turkey and duck.
With these few recipe ideas for cooking cranberries, you can take full advantage of this small local fruit while filling 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/en-ca/professional/special-topics/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), 22822288. 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 randomized controlled trials.European journal of nutrition,60(2), 615639. https://doi.org/10.1007/s00394-020-02299-ww
- https://www.jaimefruitsetlegumes.ca/en/food/cranberries/