Crazy for Cranberries: Tiny Berries, Big Benefits
Small but mighty, cranberries are often recognized for their vibrant red hue and tangy taste. Cranberries are commonly associated with holiday feasts and have a rich history that extends far beyond the dinner table. They may be tiny, but these red berries have earned a reputation as a superfood for their impressive health-promoting properties. From boosting your immune system to supporting heart health and beyond, cranberries offer a delicious way to nourish your body.
History of Cranberries
Cranberries have been a part of North American history since the glacial era. More than 10,000 years ago, glaciers scraped across the area now known as New England. In their wake, they left behind large expanses of low-lying wetland, perfect for growing cranberries. European settlers arrived in North America in the 1600s and found cranberries similar to those native to England. Colonists began growing the berries for commercial purposes in 1816, nearly two centuries later1. Except for a few hundred acres in Canada, the growth of cranberries is nearly exclusive to the United States. I was both surprised and pleased to discover that my home state of Wisconsin leads the nation in cranberry production. Oregon, Washington, New Jersey, and Massachusetts also produce significant amounts2.
Harvest Information
A widely held belief regarding cranberries is that they are grown in enormous bogs filled with water, where farmers must wade out in suspendered galoshes to harvest buckets of berries. In actuality, the berries are grown on arid, frequently sandy soil; water only helps with the harvesting process. In the United States and Canada, most growers harvest cranberries between September and November in one of two ways. Wet, or water harvesting, is by far the most prevalent. Farmers use floodwater reservoirs to flood their farms. The ripe berries float on the water’s surface because cranberries are partially hollow. Subsequently, massive devices known as harrows sift through the water, skimming off the fruit. Most wet-harvested fruit is processed into cranberry products like sauce and juice. Dry harvested fruit is “combed” from the vines using a mechanized picking machine. No water is used in this process. The fruit is transported, cleaned, and packaged for sale as fresh fruits1,3,4.
Health Benefits
Proanthocyanidins
A class of plant chemicals known as flavonoids can combine to form larger molecules known as tannins. Proanthocyanidins are one type of tannin found in flowers, nuts, fruits, bark, and seeds of various plants that are present as a defense mechanism. Their astringency protects the plants from pathogens and predators. The most significant sources of proanthocyanidins are fruits and berries. Lingonberry, cranberry, black elderberry, black chokeberry, black currant, and blueberry are some edible varieties with a high proanthocyanidin content.
Proanthocyanidins are health-promoting in many ways. According to studies, they protect the body from UV damage, enhance blood circulation by strengthening capillaries, arteries, and veins, and improve flexibility in joints, arteries, and body tissues, including the heart. Proanthocyanidins also reduce oxidative stress, decreasing inflammation and guarding against several inflammatory diseases like cancer, diabetes, asthma, and cardiovascular disease5.
Promoting urinary tract health
You might already be familiar with cranberries’ potential to prevent urinary tract infections (UTIs). According to early research, cranberry consumption increased urine acidity, which killed the infection-causing bacteria. Nevertheless, this is not entirely true, and a 1998 Rutgers study gave the correct mechanism. Cranberries and blueberries have proanthocyanidins that stop bacteria from adhering to the lining of the urinary tract. Consequently, the bacteria are eliminated from the urinary system before they can adhere, multiply, and spread infection6,7. While consuming cranberries should not replace taking antibiotics for severe infections, incorporating cranberries routinely into your diet can be an additional benefit for those individuals who frequently have UTIs.
Prevent cavities and gum disease
You may be aware of a healthy gut microbiota’s role in preventing and treating chronic illness. Well, we have an oral microbiome, a complex collection of bacteria that dwell in the mouth, just like in the gut. In addition to starting the digestive process and helping to lower blood pressure by metabolizing nitrates into nitrites, a healthy oral microbiome can also help prevent tooth decay, gum disease, bad breath, and plaque formation. However, problems like gum disease and dental cavities can arise when good bacteria decrease, and dangerous bacteria begin to flourish. Surprisingly, the proanthocyanidins found in cranberries may help support a healthy oral microbiome by achieving the following8,9:
1.) Prevent the production of enzymes that allow bacteria to join to form biofilms
2.) Prevent a microorganism’s ability to create and maintain an acidic environment
3.) Prevent bacteria’s ability to adhere to tooth and gum surfaces
Current research indicates that approximately 10 ounces of cranberry juice cocktail are needed daily to achieve the bacteria-blocking benefits that ward off UTIs, ulcers, and gum disease. This equals 1.5 cups fresh or frozen, 1 oz dried, or 1/2 cup cranberry sauce7. With amounts this small, adding cranberries to your diet on a regular basis is easy.
Cranberries may be small, but their impact on health is anything but minor. Whether you enjoy them in juice, as a snack, or as part of a savory dish, cranberries offer a wide range of benefits beyond their refreshing taste. This little red berry deserves a regular spot in your diet year-round.
1.) Briskin, L. (2023, November 1). Cranberry facts | history of the cranberry | the table by Harry& David. The Table. https://www.harryanddavid.com/articles/food-drink/cranberry-facts
2.) Marsh, E. (n.d.). Cranberries. Cranberries | National Agricultural Library. https://www.nal.usda.gov/collections/stories/cranberries
3.) About cranberries. About Cranberries | Cranberry Institute. (n.d.). https://www.cranberryinstitute.org/about-cranberries
4.) How cranberries grow: Fall. How Cranberries Grow: Fall – Massachusetts Cranberries. (n.d.). https://www.cranberries.org/fall#:~:text=Wet%20Harvesting&text=Because%20of%20this%2C% 20cranberries%20float,the%20surface%20of%20the%20water.
5.) Rauf, A., Imran, M., Abu-Izneid, T., Iahtisham-Ul-Haq, Patel, S., Pan, X., Naz, S., Sanches Silva, A., Saeed, F., & Rasul Suleria, H. A. (2019). Proanthocyanidins: A comprehensive review. Biomedicine & Pharmacotherapy, 116, 108999. https://doi.org/10.1016/j.biopha.2019.108999
6.) Howell, A. B., Vorsa, N., Marderosian, A. D., & Foo, L. Y. (1998). Inhibition of the adherence of P-fimbriatedescherichia colito uroepithelial-cell surfaces by proanthocyanidin extracts from cranberries. New England Journal of Medicine, 339(19), 1408–1408. https://doi.org/10.1056/nejm199811053391922
7.) Health benefits. Health Benefits – Massachusetts Cranberries. (n.d.-b). https://www.cranberries.org/health-benefits
8.) Philip N, Walsh LJ. Cranberry Polyphenols: Natural Weapons against Dental Caries. Dent J (Basel). 2019 Mar 1;7(1):20. doi: 10.3390/dj7010020. PMID: 30823634; PMCID: PMC6473364. 9.) Cleveland Clinic. (2024, June 27). Are cranberries healthy? 6 surprising benefits. Cleveland Clinic. https://health.clevelandclinic.org/benefits-of-cranberries
