Fruits that reign supreme in autumn and early winter are not only apples and pears but also cranberries. It is particularly popular in the United States and Canada. Fresh cranberries have an intense red colour, a ball-like shape, and a sour flavour that goes well with sweet and savoury dishes. Find out if cranberries are healthy and learn about different ways to introduce them into your daily diet.
FRESH CRANBERRIES - NUTRITIONAL VALUES
Fresh cranberries are a product of great nutritional value. Its main macronutrient is carbohydrates (12% of content), of which 1/3 is dietary fibre (about 4% of content). Cranberries provide small amounts of protein and fats, and their energy value is 46 kcal per 100 g of product. This makes it a medium-calorie fruit.
Cranberry is a rich source of vitamins (C, A, E, B1, B2), flavonoids, phenolic acids, and carotenoids. It also contains important minerals, including potassium, magnesium, and calcium.
DRIED CRANBERRIES - WHICH ONE TO CHOOSE?
Drying cranberries results in water loss and nutrient concentration, thereby increasing their caloric content. The nutritional value will also depend on whether you buy sweetened dried cranberries (e.g. with sugar, concentrated apple juice) or cranberries without added sweeteners.
In the case of sweetened dried cranberries, the amount of carbohydrates is very high (they amount to about 83% of the product content), and the amount of dietary fibre increases slightly. Its caloric content, on the other hand, increases several times compared to fresh cranberries and amounts to 308 kcal per 100g of product.
What looks more favourable are the macronutrients of unsweetened dried cranberries. Although its caloric content is even higher, equal to approx. 320 kcal, it has fewer carbohydrates (55%), including a very high amount of dietary fibre (32%), and twice as much protein and fat. Such dried cranberry has weight-loss properties, as it provides a longer feeling of satiety and reduces the desire for a snack between meals. It is definitely a better choice than sweetened dried cranberries.
CRANBERRIES - HEALTH-PROMOTING PROPERTIES
One of the most appreciated properties of cranberry is its effect on the urinary system. It lowers the pH of the urine, which helps to inhibit the growth of bacteria responsible for inflammation within this system. In addition, it acts as a diuretic, allowing us to flush out more bacteria in the urine.
Cranberries are abundant in antioxidant compounds, meaning they support the prevention and treatment of cardiovascular and other diseases linked to the harmful effects of oxygen-free radicals.
Not everyone can consume cranberries, however. Some individuals need to limit it due to its sizable oxalate content. Their excessive consumption is harmful to persons suffering from kidney stones, having calcium deficiency, and increased risk of osteoporosis. On the other hand, consuming cranberries during pregnancy and lactation is safe and even recommended due to their natural antibacterial effects.
HOW MUCH CRANBERRIES TO EAT DAILY?
Studies confirming the health-promoting properties of cranberries have typically used doses of 100-300 g of fresh cranberries, equivalent to 7-10 g of dried cranberries, and 100-150 ml of 100% cranberry juice.
HOW TO EAT FRESH CRANBERRIES?
A popular way to use this product is to prepare cranberry preserves. In addition to juice and syrup, you can also prepare cranberry jam suitable for both sweet meals and as an addition to meats. You can add fresh cranberries to cakes, muffins, oatmeal, and smoothies.
A VARIED DIET IS THE KEY TO HEALTH
A fundamental lifestyle element for maintaining health is a balanced diet. It allows the body to receive all nutrients in the right amounts. For this reason, each day you should choose a variety of vegetables, fruits, whole-grain cereal products, and sources of healthy fats and protein.
Not sure how to develop healthy habits and make the right food choices? Try the diets and consultations offered by Sofra Health Institute nutritionists.
FAQs
HOW MUCH CRANBERRIES TO EAT DAILY? Studies confirming the health-promoting properties of cranberries have typically used doses of 100-300 g of fresh cranberries, equivalent to 7-10 g of dried cranberries, and 100-150 ml of 100% cranberry juice.
What is the healthiest way to eat cranberries? ›
Fresh, raw cranberries can add a pleasant bite and burst of color to any dish. You can eat them whole like blueberries, toss them into a salad, add them to oatmeal, or blend them into a smoothie. If they're too tart for you, you can chop them and add a little sugar or any other sweetener.
How many cranberries are too much? ›
While eating raw cranberries is safe, too much of the fruit may cause stomach upset ( 5 ). If you're pressing raw cranberries into a juice, drink it in moderate amounts. One serving is typically considered 4 ounces (120 mL). Too much cranberry juice may cause stomach cramps or diarrhea, especially in children.
What is the recommended daily intake of cranberries? ›
How much cranberry should you take? There is no standard dose of cranberry. Some studies have used 1/2 ounce of cranberry juice twice a day to help prevent recurrent UTIs. Other studies have used between 600-800 milligrams daily of cranberry supplement capsules.
Are dried cranberries as healthy as fresh cranberries? ›
Both forms of cranberries will offer you the same nutritional benefits and medicinal value. However, dried ones are high in carbs, calories, and sugar than fresh ones, but they still contain most of the essential vitamins, minerals, and antioxidants found in fresh ones.
How many raw cranberries should I eat a day? ›
HOW MUCH CRANBERRIES TO EAT DAILY? Studies confirming the health-promoting properties of cranberries have typically used doses of 100-300 g of fresh cranberries, equivalent to 7-10 g of dried cranberries, and 100-150 ml of 100% cranberry juice.
Which is healthier cranberries or blueberries? ›
The cranberry is also a contender when it comes to antioxidant content. While wild blueberries outperform them when it comes to measuring both antioxidant capacity and cellular antioxidant activity, cranberries pack their own health punch.
What medications cannot be taken with cranberry? ›
Possible Interactions
- Warfarin (Coumadin): Cranberry may raise the risk of bleeding, especially if you already take medications to thin the blood such as warfarin. ...
- Aspirin: Like aspirin, cranberries contain salicylic acid. ...
- Other medications: Cranberry may interact with medications that are broken down by the liver.
Cranberries come under the category of GRAS (generally regarded as safe), but consumption in large amounts can cause upset stomach and diarrhoea in young children. Concentrated extracts of cranberries contain a high amount of oxalates. Oxalates are a risk factor for kidney stones when consumed in high amounts.
Why should cranberries not be eaten raw? ›
Yes, raw cranberries are safe to consume raw, but you probably don't want to eat them that way. "Cranberries are safe to eat raw. However, usually they are cooked and have sugar added because of the bitter and sharp taste they have when raw," says Kelly West Keyser, a registered dietitian in Alabama.
Although cranberry juice is safe to consume in moderation, drinking too much can cause side effects such as upset stomach, diarrhea, and blood sugar spikes.
How many servings in a bag of fresh cranberries? ›
What is the typical serving size for cranberries? If you check the back of a bag of fresh cranberries, you'll see that a serving is 1/2 cup and a 12-ounce bag serves seven.
Are dried cranberries the same as craisins? ›
Dried cranberries may be marketed as craisins due to the similarity in appearance with raisins, although the word "Craisin" is a registered trademark of Ocean Spray. Craisins were introduced as part of a packaged cereal produced by Ralston Purina in 1989.
Which is healthier, dried cranberries or raisins? ›
The bottom line. Raisins are the clear choice. They're slightly lower in calories and sugar, but offer more protein, potassium, and other good-for-you nutrients.
Are dried cranberries full of sugar? ›
Because this fruit is so tart and acidic, dried cranberries are typically sweetened with sugar or a sugar alternative. Because they've been dehydrated, dried cranberries are higher in sugar, containing 58 grams per half cup.
What is the healthiest dried fruit to eat? ›
Prunes provide fiber, GI regularity, and calcium to strengthen bones. Dates have been shown to assist with fertility and labor, are the most nutrient-dense of dried fruit options, and have a low GI index (so they don't affect blood sugar levels as intensely).
Do cranberries lose nutrients when cooked? ›
Some of the most powerful antioxidants in the cranberry include anthocyanins, quercetin, benzoic acid and epicatechins. Although cooked cranberries have many health benefits, they retain their maximum amount of nutrients and taste when they are fresh.
Is it better to eat cranberries or drink cranberry juice? ›
Drinking cranberry juice in moderation can be part of a healthy diet. It can be a convenient way to boost the vitamins and minerals in your day. However, be sure to also enjoy fruit in its whole-food form (whether it's fresh, frozen or canned) as this will allow you to get more fiber.
Are frozen cranberries as good as fresh? ›
Yes! Fresh cranberries freeze for up to a year and can often be substituted in recipes that call for fresh cranberries. When cooking with frozen cranberries, do not thaw before using.
Are cooked cranberries easy to digest? ›
Use real whole cranberries instead of the jellied kind in a can. Cooked fruits are generally easy to digest. At around 50 calories per cup, cranberries are packed full of fiber, and they do a body good.
