While news headlines
may lead to you believe we need to travel to far-off, exotic locations to
unearth nature’s “superfoods,” the reality is we can find “superfoods” right in
our back yards. Gogi, noni or acai berries are popular among health
trendsetters; marketers of said foods promise a life-altering experience after
consumption of those foods and often the price tag would lead you to believe
that yes, this outrageously priced food must be a food cure-all!
While I cannot vouch
for the validity of such promises, I can vouch for the benefits of all-natural,
versatile and affordable cranberries.
Cranberries are actually one of two native fruits of North America, the
other being blueberries. Native
Americans used cranberries for their medicinal purposes and also to make an
energy bar-like product called pemmicana. While Native Americans called cranberries sassamanesh, Dutch Settlers eventually called them crane berries because the flower resembles
the head and bill of a crane.1 Nowadays,
we call them cranberries and I was
surprised to learn that cranberries far outrank blueberries and cherries in
yield, production and consumption. 2 So while we may think of
cherries and blueberries as patriotic fruits, cranberries really are
all-American.
Besides widespread
consumption and popularity, cranberries have numerous convincing health
benefits backed by research. It’s worth
noting that a pound of cranberries rings in at about $2.50 per pound while those
other, exotic “superfruits” cost around $27 per pound. So after checking out just a few of
cranberries’ health benefits, below, consider keeping a bag of affordable cranberries
around year-round, not just throughout the holiday season.
Urinary tract infections: Antibacterial resistance is an increasing issue and health professionals
are looking for other options in treating and preventing infections. Cranberries have been shown to reduce the
incidence of recurrent urinary tract infections (UTIs) in women and children. Cranberry consumption prevents bacteria from
adhering to cell walls in the urinary tract; if bacteria cannot adhere they
won’t grow and cause infection. Studies
have tested 100% juice, juice cocktails as well as capsulated cranberry
extracts and found positive results in all.
It appears that drinking a glass of cranberry juice twice a day may have
the best benefits.
Cardiovascular: Cranberries contain a unique set of
proanthocyanidins (PAC), including the rare type-A PAC. With the exception of lingonberries, no
other fruit contains type-A PACs at the high level of cranberries. It is these PACs that give cranberries their associated
health benefits. 3 Cranberry consumption leads to an improvement in several
cardiovascular disease risk factors, such as cholesterol, inflammation,
arterial stiffness and endothelial function.
Cholesterol—Both animal and human studies show that consumption of cranberry juice
anthocyanins lowers LDL cholesterol by interfering with LDL uptake. Additionally, cranberry anthocyanins inhibit
cholesterol ester transfer protein which increases HDL concentrations.
Inflammation—Because
cardiovascular disease is an inflammatory disease, risk is often expressed in
terms of levels of C-reactive protein (CRP) and other inflammatory
biomarkers. In vitro and in vivo studies
have shown that cranberry juice consumption leads to decreases in CRP and
vascular cell adhesion molecules in patients with hypercholesterolemia, thus
lowering risk.
Arterial
Stiffness—Arterial stiffness measures predict cardiovascular events and are
often used as a measure of the pathogenesis of hypertension and heart
failure. Luckily for CVD patients,
arterial stiffness responds to dietary interventions - and a study by Dohadwala
et al. showed that drinking about two cups of a 54% cranberry juice beverage
led to a decrease in aortic stiffness. Additionally,
Jennings et. al. found that higher intakes of anthocyanins and flavones are
inversely associated with arterial stiffness. 4
Endothelial
dysfunction—A healthy vascular endothelium produces many factors that
maintain vasomotor tone, thrombosis, inflammation and capillary growth. One of those, nitric oxide, plays an
important role in CVD risk as it influences blood vessel dilation, platelet
aggregation and anti-inflammatory markers.
Studies have shown that cranberry bioactives increase the
bioavailability of NO by increasing concentrations of enzymes that promote NO
production; as such, studies have shown increased endothelial dilation and
improved function after consumption of cranberry juice consumption (about 2
cups).
In addition to a reduction in specific CVD risk markers,
observational studies have also shown a decreased risk of CVD with increased
anthocyanin intake from cranberries.
Considering most Americans are not eating enough fruit, according to the
dietary guidelines, cranberries and cranberry products would make an excellent
addition to any diet while also reducing risk of disease. While cranberry products are often sweetened,
it is worth noting that cranberry juice contains less sugar (11.7g/100mL) than
100% grape, apple and orange juices (16.5, 11.1 and 10.5 g/100mL). Additionally, dried or fresh cranberries are
also prepared with added sugar but the best use of added sugar is to improve
the palatability of nutrient-dense food.
Looking at the research, it is obvious that cranberries definitely are a
nutrient-dense food with positive health benefits.
Kym Wroble earned her Bachelor of Science degree in nutrition and dietetics and minored in food science at Dominican University, River Forest, Illinois. She completed the clinical component of her dietetic internship with Iowa State University at Great River Medical Center in Burlington, Iowa. Her previous experience working as a nutrition educator at Scott County WIC provided her with additional focused training in several areas including pregnancy, postpartum wellness, breastfeeding and infant and child nutrition. In June of 2009, Kym completed the CDR Certificate of Training in Adult Weight Management. Kym is a member of the Academy of Nutrition and Dietetics (formerly the American Dietetic Association) and the Iowa Dietetic Association. Additionally, she is also a member of several dietetic practice groups, including the Dietitians in Business and Communications, Food and Culinary Professionals dietetic practice group and the Sports, Cardiovascular and Wellness Nutrition dietetic practice group. She has a particular interest in culinary nutrition and enjoys cooking, baking, recipe modification, and learning about food and wine. She played varsity volleyball at Dominican University and continues to enjoy an active lifestyle jogging, biking and weight training.
1.
“Cranberry History,” Ocean Spray, Ocean Spray Cranberries, Inc., Web. 26 November 2014.
2.
“Trends and Insights of the Blueberry, Cranberry,
and Tart Cherry Industries,” Cherry Industry Administrative Board., CIAB., Web. 26 November 2014.
3.
Blumberg, Jeffrey B., et. al, “Cranberries and Their
Bioactive Constituents in Human Health,” Amer. Jour. for Clin. Nutr., 4:2013,
618-632. Web. 25 November 2014.
4.
Jennings, Amy, et. al, “Higher anthocyanin intake is associated with lower arterial stiffness and
central blood pressure in women,” Amer.
Jour. for Clin. Nutr., 112.042036v1, Web. 26 November 2014.
