Second, only to blueberries in terms of antioxidants content, cranberries are often referred to as power food, having unique health properties and the ability to prevent and treat some of the most serious conditions.
Cranberries have been cultivated since a very long time, in Massachusetts commercial cultivation of the fruit having started in the early nineteenth century. People in southeastern Massachusetts, however, had been eating and using wild cranberries for medicinal purposes for tens of thousands of years before farmers began growing and selling them to communities in and around the area.
Due to technical innovation, modern equipment, and growers developing cranberries to reach highest standards, the industry is now well established in the U.S. with approximately 40,000 acres of cranberries producing more than 800 million pounds of fruit every year.
Nutritional information for cranberries (per 1 cup of fruit, approximately 110 grams)
The nutritional power of cranberries lies mostly in the antioxidants content, which is second only to blueberries, also known to be at the top of the list of the world’s healthiest foods. Cranberries are a very good source of dietary fiber, manganese and vitamin C while also providing a good amount of vitamin K and vitamin E.
Vitamins in cranberries
Vitamin A 66.0 IU
Vitamin C 14.6 mg
Vitamin E 1.3 mg
Vitamin K 5.6 mcg
Niacin 0.1 mg
Vitamin B6 0.1 mg
Folate 1.1 mcg
Pantothenic acid 0.3 mg
Choline 6.0 mg
Betaine 0.2 mg
Minerals in cranberries
Calcium 8.8 mg
Iron 0.3 mg
Magnesium 6.6 mg
Phosphorus 14.3 mg
Potassium 93.5 mg
Sodium 2.2 mg
Zinc 0.1 mg
Copper 0.1 mg
Manganese 0.4 mg
Selenium 0.1 mcg
1 cup of cranberries provides 50.6 calories, which represents 3 percent of the daily recommended intake. A large percentage of the calories come from sugars, the fruit containing a total of 13.4 grams carbohydrates of which 4.4 grams are sugars, and 5.1 grams are dietary fiber, representing 20 percent of the daily value.
Cranberries also provide some protein, 0.4 grams and contain 95.8 grams water. They are extremely low in sodium, saturated fat, and cholesterol, these three compounds impacting health in a negative way when they reach high levels in the body.
Health benefits of cranberries
Studies performed in recent years have validated what traditional medicine has known for thousands of years: that cranberries can prevent and/or treat illnesses whether consumed fresh or dried.
Known throughout history as powwows, the medicine men of the Wampanoag people used cranberries to treat conditions such as fever, kidney diseases, bladder, and swelling.
Today the fruits are most often associated with prostate health and have been shown to prevent urinary tract infections, especially reducing the risk of repeated infections in women.
Cranberries prevent urinary tract infections
Although many people take cranberry capsules or drink cranberry juice to treat UTIs, scientists say the fruit is less effective in actually treating the condition once the bacteria is installed, and that instead antibiotics should be used as treatment, cranberries only acting to prevent the bacteria from attaching itself to the urinary tract.
It’s also been demonstrated that the power of cranberries to prevent UTIs is due to the proanthocyanidins, very powerful antioxidants that present other health benefits as well including protecting against various types of cancer.
Relevant compounds, proanthocyanidins are now known to be able to prevent stomach ulcers as well as raise the level of good cholesterol in the body. The unique nature of the oligomeric proanthocyanidins makes cranberries a power food that can prevent cardiovascular disease and improve oral health.
For best results, cranberries should be consumed fresh and if not available, dried. Cranberry juice often includes additional ingredients including sweeteners because pure juice is quite sour, making it an unhealthier option to fresh or dried cranberries.