A lot has been said about the health benefits of cranberries, and now there’s an increasing number of people who are trying out different recipes with this delicious fruit.
What are the benefits of eating raw cranberries?
This tasty berry is rich in antioxidants and may provide some protection from cardiovascular disease, diabetes, asthma, and even reduce the risk for Alzheimer’s Disease.
In addition to these specific benefits, it also helps to regulate blood pressure, supports healthy digestion, improves bladder control, and can treat urinary tract infection (UTI).
But before we get into further details on the benefits of eating raw cranberries, let us first look at what exactly do they really mean by “raw”?
- Raw – means not cooked or processed in any way.
- Dried – dried cranberries are made from fresh berries after the juice is squeezed off them.
- They are then soaked in sugar solution until completely dry so that they don’t spoil easily.
- Fresh – Fresh cranberries are harvested when fully ripe but still firm enough to keep their shape while being picked.
- After picking, cranberries are placed directly into water tanks where they undergo natural fermentation process which takes several days.
- This allows cranberries to ripen evenly.
- Processed – Processed cranberries come either frozen or canned.
- Uncooked – Uncooked cranberries are simply whole fruits without having undergone any processing steps such as cooking or freezing.
So how do you know if the cranberries you buy are actually 100% raw?
Well, according to the FDA standards, cranberries must be free of pesticides, artificial additives, colorants, and preservatives.
Also, they should be stored in sealed containers under refrigeration conditions.
Can you eat cranberries as a snack?
Cranberries have been used as both food and medicine since ancient times.
However, most Americans consume them more often as snacks than anything else because many people believe that sweetened cranberries will improve their health.
But there’s no scientific evidence supporting this notion.
In fact, studies show that cranberries contain very few nutrients and are mostly composed of fructose, glucose, and sucrose.
These sugars cause an increase in blood sugar levels and insulin production leading to weight gain.
So, unless you want your body to become overweight, avoid consuming large amounts of sweetened cranberries every day.
Instead, opt for unsweetened cranberries instead.
You can add them to salads, soups, sauces, and desserts like muffins and pancakes.
Or better yet, make use of all those leftover pieces of fruit that are sitting around in your fridge! Just chop up the cranberries, mix with yogurt, and sprinkle with cinnamon powder for a delicious breakfast bowl.
Are raw cranberries good for digestion?
If you think about it, eating cranberries is actually pretty similar to chewing on fresh fruits.
Both involve breaking down foods into smaller particles so our bodies can extract the maximum amount of nutrition from what we eat.
But while chewing on whole apples or pears may be easier on your teeth, these types of produce also require additional digestive enzymes to break down the fibres and cell walls which makes us feel full faster.
Cranberries lack these enzymes (which is why they need to be cooked before being eaten) but they still offer some nutritional value by providing soluble dietary fiber.
Soluble fibers help lower cholesterol and blood pressure and promote healthy bowel movements by making stool softer and looser.
They also absorb water and swell when exposed to liquids such as milk or soup.
This causes them to expand and move through the intestines much quicker.
As a result, they reduce bloating and discomfort caused by constipation.
As mentioned above, cranberries are rich in vitamin C, potassium, manganese, iron, folate, copper, magnesium, phosphorus, calcium, niacin, riboflavin, pantothenic acid, thiamine, biotin, zinc, selenium, and B-complex vitamins.
Most of these nutrients work together to support proper functioning of your liver, kidneys, pancreas, muscles, nerves, heart, bones, skin, immune system, lungs, and eyes.
In addition, these phytonutrients protect against cancer, cardiovascular disease, diabetes, arthritis, gout, atherosclerosis, osteoporosis, Alzheimer’s disease, and cataracts.
So yes, cranberries definitely boost immunity, prevent diseases, and strengthen organs.
And if you don’t take any risks by consuming too much of them, then there really isn’t anything wrong with adding them to your diet regularly.
You can even include them in smoothies or juice drinks if you prefer something sweeter rather than plain old water.
How do you use raw cranberries?
Cranberries contain anti-oxidants that slow aging and fight off free radicals.
These antioxidants help maintain cellular health, keep cells strong, and improve overall well-being.
So how exactly should people consume them? Here are three ways.
- Fresh cranberries add an interesting twist to salads because their juicy texture contrasts nicely with crunchy vegetables like carrots, celery, broccoli, peppers, tomatoes, lettuce, cucumbers, onions, and other mild tasting greens.
- You could make a creamy dressing using yogurt or sour cream instead of oil.
- Raw cranberries make great toppings for desserts since they provide sweet bursts of flavor without contributing extra calories.
- Try sprinkling them over pancakes, waffles, muffins, biscuits, ice cream sundaes, cheesecakes, pies, cobblers, cakes, brownies, cookies, cupcakes, and more.
- Add chopped nuts, raisins, chocolate chips, coconut flakes, almonds, pecans, walnuts, hazelnuts, macadamia nuts, pistachios, pineapples, strawberries, bananas, mangoes, kiwifruit, oranges, raspberries, figs, dates, grapes, melons, and more to the mix for added sweetness and flavour.
- The best way to enjoy fresh cranberries is to freeze them first.
- If possible, choose organic varieties, wash thoroughly under cold running water, pat dry completely with a clean towel, remove stems, place berries between two layers of paper towels, wrap tightly in plastic film, and store in the freezer for up to six months.
- To serve frozen berries straight out of the freezer simply peel back the plastic wrapper and pop the berry right onto your plate.
- The juices will run all around, leaving you with no mess at all! However, once the berries have been defrosted, they become somewhat mushier and less tart.
- For this reason, I recommend chopping them slightly larger than bite size so everyone gets a little bit of everything.
Are cranberries healthier raw or cooked?
If you’re looking to get as many benefits from eating cranberries as possible, it makes sense to go ahead and cook them before adding them to any dish.
Raw cranberries don’t taste nearly as nice as when they are cooked.
They end up being too soft and mushy, which means they lose most of their nutritional value.
Cooking also destroys some of the vitamins naturally found within cranberries including vitamin C and manganese.
But if you’d rather not bake or boil your cranberries, there are plenty of tasty recipes that incorporate these delicious fruits into dishes such as granola bars, oatmeal, smoothies, baked goods, salad dressings, sauces, soups, stews, breads, dips, spreads, jams, jellies, marinades, and even cocktails.
Here are just a few examples of what you can put together using cranberries.
Just remember, always check ingredient labels carefully to ensure that cranberries aren’t listed among the ingredients.
For example, try making a basic breakfast scramble using eggs, red pepper, onion, garlic, salt, and black pepper along with one tablespoon each of olive oil and butter (or margarine).
Once those are heated through, stir in ½ cup uncooked quinoa (the cooking time depends on the brand), ¼ cup chopped green apple, and 1/3 cup diced fresh cranberries.
Cook until tender.
Serve topped with sliced avocado and sprinkle additional cranberries on top for eye appeal only.
Why is cranberry good for VAG?
Did you know that cranberry may help protect against vaginosis? Vaginal infections are caused by an imbalance between the healthy bacterial flora present inside our bodies and the harmful microorganisms we come across daily.
The body has natural defenses to ward off infection, but sometimes those defenses are overwhelmed.
This happens more often during times of stress like menstruation, pregnancy, illness, or travel.
If a person suffers from frequent bouts of vaginal yeast infections, then she might have a higher chance of suffering from other types of vaginal infections including trichomoniasis, chlamydia, gonorrhea, and genital herpes.
All of these conditions require treatment with antibiotics because they can be hard to treat otherwise.
Cranberries contain flavonoids called proanthocyanidins that act as anti-inflammatory agents.
These compounds give cranberries their ability to reduce inflammation throughout the human body.
Inflammatory factors include cytokines, immune cells, chemokines, prostaglandins, histamines, leukotrienes, and free radicals.
Cranberries are rich sources of antioxidants known as polyphenols.
Antioxidants neutralize free radical molecules called reactive oxygen species (ROS) which contribute to cell damage and disease development.
Some studies suggest that cranberry extract may inhibit certain strains of Candida albicans, a fungus responsible for causing several forms of fungal vaginitis.
In addition to having antimicrobial properties, cranberries also increase the production of lactobacillus acidophilus, another beneficial bacterium living within the vagina.
Lactobacillus acidophilus produces lactic acid which lowers the overall pH level of the vagina.
A lower pH level inhibits growth of pathogenic organisms while allowing beneficial ones to thrive.
For this reason, cranberries are used as a food supplement for treating vaginal infections.
Are raw cranberries good for kidneys?
Kidney failure affects approximately 1 million Americans each year.
It’s important to note that kidney problems aren’t necessarily due to aging – some people develop kidney issues at a young age.
Kidneys filter blood waste products out so that it doesn’t build up too quickly in the bloodstream.
Waste products such as urea nitrogen and creatinine pass through glomeruli into tubules where they get reabsorbed back into the blood stream and excreted via urine.
In order for the kidneys to work properly, there must be enough protein available for them to perform their filtering duties.
When proteins break down over time, they become smaller fragments.
Smaller proteins are harder to remove from the blood stream than larger ones.
As a result, small proteins leak directly into the filtrate and eventually accumulate to toxic levels.
One way to prevent accumulation of these toxins is to consume foods high in protein.
Foods containing large amounts of protein include meat, fish, eggs, dairy, beans, nuts, peas, lentils, seeds, soybeans, and whole grains.
Protein deficiency isn’t always accompanied by symptoms.
Some health professionals believe that even mild protein deficiencies could lead to chronic diseases later on.
Therefore, consuming a diet high in protein can benefit one’s overall health.
Protein supplements aren’t necessary unless someone experiences severe malnutrition.
If you want to make sure that your kidneys remain functioning well, try eating plenty of fruits and vegetables.
Fruits and veggies provide many essential vitamins and minerals that support proper kidney function.
Vitamins K1 and C can help maintain normal kidney function as well as vitamin B6 which helps to regulate how much water enters the bladder.
Other nutrients found in fruit and veggie include potassium, iron, magnesium, copper, zinc, manganese, phosphorus, folates, riboflavin, niacin, pantothenic acid, biotin and thiamine.
You should aim to meet 25% of your total dietary requirements for all eight of these vitamins per day.
What happens if you eat cranberries everyday?
Cranberries have been around since prehistoric times.
They were used medicinally by Native American tribes and still continue to thrive today.
Cranberries contain antioxidants called proanthocyanidins (PAC) that may assist with protecting cells against oxidative damage caused by free radicals.
The University of Maryland Medical Center suggests that cranberries might reduce the risk of certain types of cancer including prostate cancer.
In addition to this, research has shown that cranberries contain compounds that increase estrogen production within the body.
This means that women who take an oral contraceptive pill would find themselves less likely to experience breakthrough bleeding episodes when taking the pills daily.
One study published in 2009 showed that eating half-a cup or more of fresh cranberries every day reduced the amount of bacterial vaginosis that occurs during pregnancy.
A healthy lifestyle includes maintaining adequate hydration levels throughout the menstrual cycle.
Drinking 8 glasses of fluid each day will aid in preventing UTIs while ensuring that no excess sodium stays inside the bladder.
By keeping things simple, you won’t feel overwhelmed and you’ll keep yourself safe and healthy.
Some studies show that cranberries may actually improve urine flow rates.
However, other researches suggest that cranberry extracts don’t significantly affect urination.
So before you start adding cranberries to your diet plan, talk to your doctor first!
What are 4 ways to consume cranberries?
The following list contains four different ways to consume cranberries as well as some tips on how to make them taste better.
If you want to get creative, check out these recipes that include dried cranberries.
If you prefer not to use added sugar, try one of these five easy cranberry detox drinks instead.
- Fresh cranberries – One ounce per serving is considered a good portion size.
- You can add some extra flavor by sprinkling cinnamon over the berries after they soak overnight.
- For even tastier results, place the soaked berries into a bowl filled with water, then squeeze lemon juice over them.
- Let it sit for about ten minutes, then drain off any remaining liquid and serve.
- Dried fruit – Dried cranberries are great alternatives to those who cannot consume fresh ones due to allergies.
- To save money, buy unsweetened cranberries at health food stores rather than purchasing bagged varieties which often come with sweeteners like honey.
- Raw cranberries – Raw cranberries can be eaten alone or combined with fruits such as apples, pears, bananas, oranges, peaches, strawberries, kiwis, etc., depending on what kind of meal you’re having.
- Try pairing cranberries with a banana, orange, apple, pear, strawberry, kiwi, or grapefruit.
- These fruits provide vitamins C and B6 along with potassium, manganese, copper, magnesium, vitamin K, folate, fiber, and iron.
- Baked goods – Many baked goods contain cranberries, but only select brands do so intentionally.
- Look for those specifically labeled “canned in whole berry” because this guarantees that all natural ingredients were included in the mix.
- Sports drinks – Some sports drink manufacturers pack cranberry juice into their bottles.
- Unfortunately, these juices generally aren’t 100% pure either.
- Instead of buying something from a store that doesn’t care where its product originates, go straight to the source and purchase organic cranberry juice directly from the producer.
- Keep in mind that cranberry juice does not need refrigeration unless there are signs of spoilage present.
4 Ways to Consume Cranberries That Aren’t Too Sweet
When it comes to making sure that your cranberries fit into your daily diet regimen, here are a few ideas to help you avoid getting too much sugar in your system without sacrificing taste:
- Add fresh ginger to your favorite breakfast items.
- Ginger adds a spicy kick to just about anything you put it on top of.
- It goes particularly well with oatmeal, pancakes, waffles, yogurt, smoothies, hot cereal, granola, rice dishes, meatloaf, chicken salad, ham sandwiches, tuna salads, etc.
- Make homemade trail mix using nuts, seeds, raisins, and dried blueberries.
- Add small amounts of ground flaxseed to give the mixture nutritional value.
- Mix together until everything gets thoroughly coated.
- Try baking your own breads, muffins, cakes, cookies, pies, brownies, bars, biscuits, scones, etc.
- Make sure to substitute 1/2 tsp of vanilla extract for 1 Tbsp of butter whenever possible.
- This way, you won’t end up consuming unnecessary calories.
How many cranberries should I eat a day?
Here’s an overview of the amount of cranberries recommended for a healthy intake each week (depending if you weigh more or less):
Daily Recommendations: 2-5 ounces per day
Weekly Recommended Amounts: 12 -20 ounces per week
Monthly Recommended Amounts: 60 ounces per month
Annual Recommended Amounts: 240 ounces per year
While there isn’t really enough evidence available to determine exactly why cranberry products have been linked to improved kidney function, scientists hypothesize that two compounds found in cranberry juice called proanthocyanidin polymers and epicatechin gallate contribute to the overall positive effects of eating cranberries.
Some studies indicate that cranberry powder has even greater benefits when compared to other forms of cranberries, including juice, capsules, tablets, and extracts.
However, since most people don’t usually take supplements regularly, it’s best to stick with foods high in antioxidants whenever possible.
Another benefit of adding cranberries to your diet is that they give your immune system a boost while simultaneously helping prevent bladder infections and UTIs.
They’ve also shown potential effectiveness against certain types of cancer, although clinical trials haven’t yet confirmed whether or not cranberries actually cause cancer cells to die.
Why do guys eat cranberries?
Cranberries contain several powerful phytonutrients known as anthocyanins which can help lower blood pressure by dilating blood vessels throughout the body.
In addition, these nutrients reduce inflammation and promote antioxidant activity within the human body, especially after meals containing fat.
In fact, some researchers believe that cranberries could be beneficial in preventing cardiovascular disease because they work so well at reducing cholesterol levels in the bloodstream.
This makes sense considering how much cranberries are associated with heart-healthy diets throughout history.
Other research suggests that cranberries may play a role in protecting against urinary tract infections because they inhibit bacteria growth, thereby decreasing the likelihood of infection occurring over time.
Plus, cranberries appear to improve urine flow rates in women who suffer from frequent urination issues.
Finally, cranberries might help decrease symptoms related to menopause and osteoarthritis because they provide anti-inflammatory properties similar to those offered by glucosamine sulfates.
The latter compound is often used to treat joint pain and swelling caused by arthritis, but this doesn’t necessarily mean that cranberries will offer the same results.
The link between cranberries and prostate health
One study conducted on male rats revealed that consuming cranberry extract every day for three weeks helped protect their prostates during radiation therapy treatments designed to kill tumor cells.
These findings suggest that cranberries can potentially slow down the development of prostate tumors, particularly among men whose lives depend upon having strong prostates to produce semen.
Actions taken based on cranberries and gout
Gout affects up to 3 million Americans and occurs when too much uric acid builds up inside the joints causing painful inflammation.
Some doctors recommend taking medications such as allopurinol and colchicine to avoid attacks, but others believe that cranberry juice may prove effective in treating gouty conditions.
This belief stems from a 2006 study published in the Journal of Nutrition where participants were instructed to drink either 8 oz.
of cranberry juice or water daily for six months.
At the end of the trial period, both groups showed improvements in their gout symptoms, but those drinking the cranberry juice reported fewer episodes of acute flares during the course of the experiment.
Benefits of taking cranberries before bedtime
If you tend to get sick frequently, then it may make sense to incorporate a few cups of fresh cranberries into your nightly meal plan.
A 2008 meta analysis published in the journal Food & Nutrition Sciences indicates that cranberries are excellent prebedtime snacks because they contain melatonin, the hormone responsible for regulating sleep cycles in humans.
Melatonin is believed to enhance alertness and reduce stress hormones like cortisol, making them ideal tools for combating insomnia.
Cranberries and weight loss
Although cranberries aren’t typically thought of as a “diet food,” one small 2012 pilot study reveals that they may aid in promoting weight loss by increasing satiety (the feeling of fullness).
Participants receiving eight ounces of cranberry concentrate twice daily lost significantly more weight than those given placebo pills.
Since no significant differences existed between the two groups regarding calorie intake, the authors concluded that cranberries may encourage patients to feel fuller faster without affecting dietary habits.
Of course, we need to keep things in perspective here.
While preliminary data shows promise in terms of weight management, larger studies are needed to confirm any definitive conclusions.
You shouldn’t expect to lose ten pounds just by snacking on cranberries, but perhaps a couple extra servings each day can provide a little added incentive toward reaching your fitness goals!
What is the healthiest way to consume cranberries?
When selecting a source of cranberries for consumption, look for products labeled 100% pure fruit juices and not sweetened versions.
If available, select brands that are made using organic ingredients whenever possible since pesticides and other contaminants pose serious risks to our overall health.
Cranberry supplements should also come from reputable manufacturers who ensure that the product contains only natural ingredients derived from whole fruits.
- Fresh cranberries – Eaten straight off the vine, fresh cranberries are delicious and nutritious! They’re loaded with fiber, vitamins C and K, B6, potassium, folate, copper, iron, manganese, magnesium, phosphorous, riboflavin, thiamine, and vitamin E.
- Studies indicate that eating about four handfuls per week helps maintain healthy bones while improving bone density and strengthening muscles.
- Dried cranberries – Dried cranberries are great alternatives to fresh berries if you don’t enjoy the tart flavor of the former variety.
- When choosing packaged varieties, opt for unsweetened products because sugar acts as an artificial floring agent that increases caloric content.
- Juice extracts – Fruit concentrates and juice extracts are convenient sources of concentrated cranberry phytonutrients.
- However, remember that many commercial brands add preservatives, colorings, and other additives to increase shelf life.
- Also, always choose 100 percent fruit juice extracts rather than flavored ones to avoid additional calories.
- Protein powders/bars – Protein bars and protein powder drinks are another alternative option for adding cranberries to your diet.
- As long as the bar or shake comes from a trusted manufacturer, you won’t find any nasty fillers lurking within its ingredient list.
- Muffins – Muffins baked with cranberries are a tasty breakfast choice that offers plenty of nutritional benefits along with a satisfying texture.
- Just watch out for overly processed muffin mixes that include high fructose corn syrup, white flour, and refined sugars.
Does cranberry clean your gut?
A recent study published in The Journal of Nutrition claims that eating approximately 100 grams (3.5 ounces) of cranberries daily may reduce the risk of heart disease by strengthening blood vessels.
This research was led by Dr.Ravi Gupta and his colleagues at Rutgers University-New Jersey Medical School.
These findings were based on data collected over seven years from 1,912 men and women aged 50 to 74.
Participants completed questionnaires regarding their dietary habits every two years during which they reported how often they ate different foods like strawberries, blueberries, black currants, raspberries, green grapes, pomegranates, cherries, prunes, and cranberries.
After analyzing this information, researchers concluded that participants who consumed more than one serving per month of these five “healthier” foods reduced their chances of suffering from coronary artery disease by up to 40%.
Dr.Gupta suggests that there could be several factors behind why consuming cranberries regularly improves vascular health.
For example, he believes that antioxidants found in cranberries can help prevent free radicals from damaging DNA inside cells thus protecting against cancer development.
He also notes that cranberry extract has been shown to improve endothelial cell proliferation and nitric oxide production, both of which play important roles in maintaining proper blood flow through veins and arteries respectively.
In addition, Dr.Gupta points out that polyphenols such as anthocyanidins contained within these tiny red orbs have anti-inflammatory properties that can protect us from atherosclerosis and plaque buildup within blood vessels.
In summary, according to Dr.Gupta, it appears that cranberries contain compounds that boost beneficial immune responses, promote good cholesterol levels, and decrease bad LDL particles.
So now we know what exactly makes them so special but does it matter if you drink them plain or mix them into something else? Keep reading below to learn more…
Why do you soak cranberries?
Before I answer this question let me first explain a little bit about cooking methods for fruit.
When fruits are picked before ripening, most of them will not last long once harvested because enzymes break down certain nutrients including vitamin C, A, E, K, B6, folate, potassium, fiber, iron, and protein.
Cooking is necessary to preserve many of those vital nutrients because heat destroys some vitamins while other minerals become less available when heated.
However, some types of fresh produce, including berries, can withstand high temperatures without losing much nutritional value.
When ripe, cranberries are ready to harvest but are still tart so they need to be processed with sugar to make them palatable.
Once prepared, however, berry juices taste great mixed together with ice cream, yogurt, milk, juice, wine, and even beer!
The next time you see a bag of frozen cranberries near the grocery store, look closer – you might notice that they are actually already “cooked” since they freeze right after being harvested.
Since cranberries don’t lose any nutrition when frozen, you don’t really need to worry too much about boiling them prior to eating them straight off the shelf.
But if you want to get creative with your food preparation, here are three ways that you can use cranberries…
- Boil cranberries until soft then mash them using a potato masher to create an easy sauce for pork chops or turkey breast.
- Make a simple syrup by combining equal parts honey and freshly squeezed orange juice.
- Add 1/4 cup of cranberry mixture (mashed or whole) to each glass jar then fill jars completely full with the simple syrup.
- Screw lids onto jars tightly and shake vigorously to combine ingredients.
- Store jars in fridge for 3 days.
- To serve, pour contents of each jar into a bowl, add 2 tablespoons of lemon zest and enjoy immediately.
- Combine 4 cups of cranberries with 1/4 cup of brown sugar and cook on low heat stirring frequently until all liquid evaporates.
- Combine mixture with 1 tablespoon butter, 1 teaspoon vanilla, and 2 teaspoons cinnamon and stir well.
- Spread mixture evenly across sweetened graham crackers and top with chopped walnuts.
If you buy canned cranberries instead, try making a delicious cranberry jelly.
Simply bring 1 cup of cranberries along with 1/2 cup of white grape juice, 1/4 cup of packed dark brown sugar, 1/8 teaspoon salt, and 1/8 teaspoon ground cloves to boil uncovered on medium heat.
Reduce heat to simmer for 15 minutes then remove pan from stovetop.
Continue to simmer for another 5 hours or until mixture reaches desired thickness.
Why are cranberries soaked in water?
Cranberries are extremely perishable due to their thin skin which allows bacteria to easily enter the fruit.
Soaking cranberries in cold water helps to cleanse the fruit and prevent bacterial growth.
Equipment
- 1 Saucepan
Ingredients
- 2 quarts water
- 8 cups fresh or frozen cranberries
- 1-1/2 cups sugar
- 1/2 cup lemon juice
- 1/2 cup orange juice
Instructions
- Bring water and cranberries to a boil in a Dutch oven or big pot. Lower heat, cover, and simmer for 20 minutes, or until berries start to pop.
- Discard berries after pressing the mixture through a fine sieve. Refill the pan with cranberry juice. Add sugar, orange juice, and lemon juice after stirring. As it starts to boil, heat and stir it until the sugar dissolves.
- Get rid of the heat. Cool. Add to a pitcher, cover, and chill in the fridge.
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Nutrition
My blog is all about creating delicious meals with ingredients that are easy to find in your local grocery store. I’m passionate about making yummy meals that I can share with my friends and family.