Cranberry

What is Cranberry?

Cranberry, scientifically known as Vaccinium macrocarpon, is a small evergreen shrub that belongs to the same family as blueberries and bilberries. Native to North America, cranberries have a rich history and have been utilized for both culinary and medicinal purposes for centuries.

Cranberries are best recognized for their vibrant red color and tart taste. They are typically consumed in the form of juice, sauce, or dried fruit and are commonly added to desserts, salads, and beverages. Cranberry juice is particularly famous for its potential role in preventing urinary tract infections due to its high content of proanthocyanidins, which are compounds that can keep bacteria from sticking to the urinary tract walls.

Apart from their urinary tract benefits, cranberries are also packed with nutrients. They are a good source of Vitamin C, fiber, and several antioxidants, including anthocyanins, which give cranberries their red color. Antioxidants help protect the body against damage caused by harmful molecules called free radicals.

Including cranberries in your diet may offer a range of health benefits. For instance, research suggests that the antioxidants found in cranberries may have anti-inflammatory and heart-protective effects. Cranberries are also being studied for their potential to support digestive health, promote healthy gums, and enhance the immune system.

What are the benefits of Cranberry?

Cranberries are not only a delicious and versatile fruit, but they also offer a wide range of health benefits that can help you achieve and maintain good overall health. Rich in antioxidants, vitamins, and minerals, cranberries have been studied extensively for their potential positive effects on various health conditions and goals.

Urinary Tract Infections (UTIs)

Cranberries are perhaps most well-known for their ability to prevent and alleviate urinary tract infections (UTIs). UTIs are caused by bacteria, primarily Escherichia coli (E. coli), that adhere to the walls of the urinary tract. Cranberries contain compounds called proanthocyanidins (PACs) that prevent bacteria from adhering to the urinary tract walls, thus reducing the risk of infection. Regular consumption of cranberry juice or cranberry supplements has been shown to significantly reduce UTI recurrence in certain populations, such as women and individuals with a history of recurrent UTIs. However, it is important to note that cranberry products are not a substitute for antibiotics in treating active UTIs, and consulting a healthcare professional is always recommended.

Heart Health

Cranberries offer several heart-healthy benefits. They are a rich source of antioxidants, including flavonoids, which have been shown to reduce the risk of cardiovascular disease. These antioxidants help combat oxidative stress and inflammation, both of which play a role in the development of heart disease. Additionally, cranberries have been linked to improved cholesterol levels by raising levels of “good” high-density lipoprotein (HDL) cholesterol and reducing levels of “bad” low-density lipoprotein (LDL) cholesterol. This effect may be attributed to the presence of anthocyanins, another group of antioxidants found in cranberries.

Digestive Health

Cranberries also offer several benefits for digestive health. The high fiber content in cranberries promotes regular bowel movements and helps prevent constipation, aiding in maintaining a healthy digestive system. Additionally, cranberries contain unique compounds called proanthocyanidins that have been shown to inhibit the growth of the bacteria Helicobacter pylori (H. pylori), which is the leading cause of stomach ulcers and gastritis. Regular consumption of cranberries or cranberry products may contribute to a healthy digestive system and reduce the risk of certain gastrointestinal conditions.

Oral Health

Cranberries have been recognized for their potential benefits in promoting oral health. The compounds found in cranberries, specifically proanthocyanidins, have been shown to inhibit the growth of bacteria that contribute to plaque formation, tooth decay, and gum disease. Regular consumption of cranberries, whether in the form of juice, dried cranberries, or supplements, may help maintain a healthy mouth and reduce the risk of oral health issues.

Anti-Inflammatory and Antioxidant Properties

In addition to the specific health benefits mentioned above, cranberries possess powerful anti-inflammatory and antioxidant properties. The antioxidants in cranberries help protect the body’s cells from damage caused by harmful molecules called free radicals, reducing the risk of chronic diseases such as cancer, diabetes, and neurodegenerative disorders. The anti-inflammatory properties of cranberries may also play a role in reducing inflammation in the body, which is associated with numerous health conditions and can contribute to overall wellness.

What are the Side-effects of Cranberry?

Cranberries are widely known for their health benefits and their ability to prevent and treat urinary tract infections (UTIs). While cranberries are generally safe for most people, it’s important to be aware of potential side effects that may arise from consuming too much cranberry or cranberry products.

One common side effect of consuming excessive amounts of cranberry is gastrointestinal discomfort. This can include symptoms such as stomach pain, bloating, and diarrhea. The powerful compounds present in cranberries, such as tannins and oxalic acid, can irritate the digestive system when consumed in excess. If you experience any of these symptoms after consuming cranberry, it may be a sign that you should reduce your intake.

Another potential side effect of cranberry consumption is an increased risk of kidney stones. Cranberries contain high levels of oxalates, which can contribute to the formation of calcium oxalate kidney stones in susceptible individuals. If you have a history of kidney stones or are at risk for developing them, it’s advisable to limit your cranberry intake or consult with a healthcare professional before including large amounts of cranberry in your diet.

For individuals taking blood-thinning medications such as warfarin or aspirin, cranberry products may interact with these medications and increase the risk of bleeding. Cranberries contain compounds that can interfere with the metabolism of these medications, potentially leading to an increased anticoagulant effect. If you’re taking blood-thinning medications, it’s important to speak with your healthcare provider before consuming cranberry products to ensure safe and appropriate use.

Lastly, although not a direct side effect of cranberry consumption, it’s important to note that cranberry juice and other cranberry products often contain added sugars. Excessive intake of added sugars can contribute to weight gain, increased risk of chronic diseases such as diabetes and heart disease, and dental problems. It’s essential to choose cranberry products that are low in added sugars or opt for fresh cranberries to enjoy their benefits without the potential risks associated with added sugars.

What are the various types of Cranberry?

Cranberries are not only delicious but also packed with various nutrients and health benefits. Let’s explore the different varieties of cranberries you can find:

1. American Cranberry (Vaccinium macrocarpon)

The American cranberry, often referred to as the large cranberry, is the most common type of cranberry consumed. These vibrant red berries are known for their tart taste and are typically used for making cranberry juice, sauce, and dried cranberries. American cranberries are high in antioxidants, specifically proanthocyanidins, which have been shown to promote urinary tract health and help prevent certain types of infections.

2. European Cranberry (Vaccinium oxycoccos)

The European cranberry, also known as the small cranberry, is a close relative of the American cranberry. These cranberries are smaller in size and have a more acidic taste compared to their American counterpart. While less commonly consumed on their own, European cranberries are often used in culinary recipes and can be found in some cranberry juice blends. Like American cranberries, European cranberries are rich in antioxidants and may offer similar health benefits.

3. Highbush Cranberry (Viburnum opulus)

Despite its name, the highbush cranberry is not a true cranberry. It belongs to a different plant family known as Viburnum. These cranberries are actually small red berries that grow in clusters and have a slightly milder taste compared to American and European cranberries. Highbush cranberries can be enjoyed fresh or used in various culinary applications, such as jams, jellies, and sauces. They are a great source of vitamin C and provide dietary fiber.

4. Lingonberry (Vaccinium vitis-idaea)

Lingonberries are another close relative of cranberries and are native to Northern Europe and North America. These small, vibrant red berries have a tart and slightly sweet flavor. Like cranberries, lingonberries are rich in antioxidants and may have similar health benefits, such as fighting inflammation and boosting immune function. Lingonberries are commonly used in Scandinavian cuisine, particularly as a sauce or jam paired with meatballs or pancakes.

5. Mountain Cranberry (Vaccinium vitis-idaea)

The mountain cranberry, also known as the cowberry or foxberry, is a type of wild cranberry that grows in mountainous regions of North America, Europe, and Asia. These berries are small, round, and have a bright red color. Mountain cranberries are typically more tart than the cultivated varieties. They can be enjoyed fresh or used in preserves and sauces. Like other cranberries, mountain cranberries provide a good amount of antioxidants and vitamins.

How does Cranberry work?

Cranberries contain a unique combination of compounds that contribute to their beneficial properties. One of the key components found in cranberries is called proanthocyanidins (PACs). These PACs have been extensively studied for their ability to prevent harmful bacteria, particularly Escherichia coli (E. coli), from adhering to the walls of the urinary tract.

When you consume cranberry products, such as cranberry juice or cranberry supplements, the PACs present in these products can interfere with the ability of bacteria to attach to the urinary tract lining. This prevents the bacteria from multiplying and causing an infection. Hence, cranberry is often recommended as a natural approach to reducing the risk of UTIs, especially in individuals who are prone to recurrent infections.

It’s important to note that while cranberry can be helpful in preventing UTIs, it is not a guaranteed cure or preventive measure for everyone. Further research is still needed to determine the optimal dosage and the specific groups of individuals who can benefit the most from cranberry consumption.

In addition to their potential antimicrobial effects, cranberries are also rich in various vitamins, minerals, and antioxidants. These nutrients can help support your overall health and well-being through their antioxidant properties, which can protect your cells from damage caused by harmful molecules called free radicals.

Recommended dosage of Cranberry

As a dietitian, I often get asked about the recommended dosage of cranberry and how it can be beneficial for different individuals. Cranberries are a rich source of vitamins, minerals, and antioxidants that can support overall health and well-being.

General Guidelines

For most individuals, consuming a moderate amount of cranberry can be a healthy addition to their diet. A recommended daily intake would be around 8 ounces (240 mL) of cranberry juice or 1 cup (110 grams) of fresh cranberries. This amount provides a good balance of nutrients without exceeding recommended sugar intake.

Based on Age and Gender

It’s important to consider age and gender when determining the appropriate dosage of cranberry. Here are some general recommendations:

Children: For children aged 1-8 years old, it is recommended to limit cranberry intake to 4-8 ounces (120-240 mL) of cranberry juice or half a cup (55 grams) of fresh cranberries per day.

Adults: For adults, regardless of gender, the general guideline mentioned earlier of 8 ounces of cranberry juice or 1 cup of fresh cranberries per day is appropriate.

Pregnant or breastfeeding individuals: Cranberry can be a beneficial addition during pregnancy. However, it is always best to consult with a healthcare professional to determine the appropriate dosage based on individual needs and any specific consideration.

Frequently Asked Question on Cranberry

Q: Can cranberries help prevent urinary tract infections?

A: Yes, cranberries have long been touted for their potential to prevent urinary tract infections (UTIs). The scientific basis behind this claim is the presence of compounds in cranberries called proanthocyanidins, which can help prevent bacteria from attaching to the walls of the urinary tract, thereby reducing the risk of infection. However, it’s important to note that while cranberries may have some potential benefit, they are not a guaranteed cure or preventive measure for UTIs.

Q: Can cranberries help treat or prevent kidney stones?

A: There is limited evidence to suggest that cranberries may have a potential role in preventing certain types of kidney stones. Cranberries contain compounds called oxalates, which in high amounts can contribute to the formation of calcium oxalate kidney stones. However, cranberries also contain other compounds that may help reduce the risk of kidney stone formation, such as citric acid, which can help inhibit the formation of certain types of kidney stones. It’s important to note that individual susceptibility to kidney stone formation can vary, and it is always recommended to consult with a healthcare professional or registered dietitian before making any dietary changes or using cranberries as a preventive measure.

Q: Is it safe to consume cranberries or cranberry products during pregnancy?

A: In general, consuming cranberries or cranberry products in moderate amounts is considered safe during pregnancy. However, it is always advisable to discuss your specific dietary choices with a healthcare professional or registered dietitian to ensure they align with your individual needs and circumstances. It’s also important to note that excessive consumption of cranberry products, especially those with added sugars, may contribute to excessive calorie intake and potentially negative effects on blood sugar control. Thus, it is recommended to consume cranberries in a balanced, varied diet and moderate your intake of cranberry products.

Q: Are cranberries effective for preventing or treating common colds or flu?

A: Cranberries are a good source of vitamin C, which is commonly associated with immune support. While vitamin C plays a crucial role in immune function, it is important to note that it may not prevent or treat common colds or the flu on its own. The common cold and flu are caused by viruses, and maintaining a balanced diet, including a variety of fruits and vegetables like cranberries, can support overall immune health. However, it is always recommended to follow evidence-based measures such as proper hand hygiene, vaccination, and other preventive strategies to protect yourself from respiratory infections.

Q: Can cranberries help prevent certain types of cancer?

A: Cranberries are rich in antioxidants and bioactive compounds that have been studied for their potential anticancer properties. Some laboratory and animal studies suggest that cranberries may have a role in inhibiting the growth of certain cancer cells and reducing the risk of certain types of cancer, including breast, prostate, and colon cancer. However, it’s important to note that more research is needed to confirm these findings and determine the specific mechanisms involved. It’s also important to maintain a well-rounded diet and adopt a comprehensive approach to cancer prevention, including regular screenings and a healthy lifestyle.

Q: Can cranberries help with weight loss?

A: Cranberries are a nutritious, low-calorie fruit that can be part of a balanced weight loss diet. They are rich in fiber and water content, which can help promote feelings of fullness and contribute to overall satiety. However, it’s important to remember that weight loss is a complex process that involves a combination of healthy eating, regular physical activity, and overall lifestyle habits. Simply adding cranberries to your diet alone will not lead to weight loss. It’s always recommended to consult with a registered dietitian or healthcare professional who can provide personalized advice and guidance based on your individual needs and goals.

Q: Can cranberries interact with certain medications?

A: Cranberries and cranberry products are generally safe for consumption but may interact with certain medications. Cranberries contain compounds that can affect the metabolism and absorption of medications, especially those processed through the liver and kidneys. If you are taking any prescription medications or have any underlying health conditions, it is important to consult with your healthcare professional or pharmacist before increasing your intake of cranberries or cranberry products. They can provide personalized advice and guidance on whether cranberries could potentially interact with your medications and determine the most suitable dietary choices for you.

Dt. Mary Ahern

MS, RD

Dietitian

Mary Ahern, MS, RD is a registered dietitian and health writer who is passionate about plant-based nutrition and achieving better health by balancing time between the kitchen and the gym. Currently she's pursuing PhD from University of Arizona