Cranberries : Nutrition Facts and Health Benefits

What Are Cranberries? 

Cranberriess are small, hard, round, red fruits with a flavor that many describe as both bitter and sour. They grow on vines in freshwater bogs, mostly in the northern United States and southern Canada. They're related to blueberries and wintergreen. The North American variety (Vaccinium macrocarpon) is one of the only commercial fruits native to North America. Native Americans first used them for food, fabric dye, and medicine. Sailors used to eat them to prevent scurvy while at sea. Today, they grow on about 40,000 acres in the U.S. each year.

Cranberry Nutrition

A serving is 1 cup of raw berries or a quarter-cup of dried. Nutritionally, those servings are different because the dried berries have more sugar.

A cup of raw cranberries contains:

• 46 calories

• 0 grams of fat

• 12 grams of carbohydrates

• 4 grams of fiber

• 4 grams of sugar

• 1 gram of protein

• 2 milligrams of sodium

A quarter-cup of dried fruit contains:

• 92 calories

• 0 grams of fat

• 25 grams of carbohydrates

• 2 grams of fiber

• 22 grams of sugar

• 0 grams of protein

• 2 milligrams of sodium

Health Benefits of Cranberries

People call cranberries a superfood for good reason: They have all kinds of health-boosting benefits.

They’re high in antioxidants. A study found that out of 20 common fruits, cranberries have the highest level of phenols, a type of antioxidant. (Red grapes were a distant second.)

They're also high in anthocyanins. These are the compounds that give cranberries their dark red color. Studies have shown that they may have anti-cancer and anti-inflammatory effects. 

They may also:Protect against liver disease

Lower blood pressure

Improve eyesight

Improve cardiovascular health

They help with urinary tract health. Studies have shown that cranberries can help lessen the risk of urinary tract infection (UTI) in certain people. This includes children or women who get them often. Your doctor may suggest that you take them as supplements or drink the juice from time to time.

But this won't cure a UTI after it starts. If you think you have one, talk to your doctor about a better treatment.

Cranberries may help with gut health. Studies have shown that they can improve gut bacteria in people who eat an animal-based diet. In other words, if you eat a lot of meat, dairy, and sugar, cranberries can help put good bacteria back into your digestive system. They also reduce bile acids in the gut that have a link to colon and gastrointestinal cancers.

They keep your mouth healthy. Just like in your digestive system, cranberries help control harmful acids in your mouth. They lessen the amount of acid you make and keep it from sticking to your teeth. This helps stop cavities, gum disease, tooth decay, and even oral cancer.

Cranberries also have compounds called proanthocyanidins, which could lower your chance of getting cancer, but more research is needed.

SOURCE :- WebMD.com

WRITTEN BY PATEL FOODS

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