Cranberries at Thanksgiving. You can’t get much more American during this season. Literally. Cranberries are actually 1 of only 3 fruits (with blueberries and Concord grapes) native to the United States. They’ve certainly grown to be one of my favorites during the holiday season, as I treasure fond memories from days at my Grandma and Grandpa’s house. Yes, my taste buds have grown up too…and I was probably spoiled by my Grandma’s real cranberry relish and not the canned version. (Look for it! The recipe will be coming out in my book early Spring 2017!)

I think their brilliant color won me over! Or, maybe it was the fall I visited a cranberry bog in Massachusetts with my dearest friend from college. Such beauty! Such magnificence!! And such deliciousness! I guess cranberries are a little extra charming to me.

They can be for you too. Whatever your tastes, be amazed with me by the benefits and uniqueness packed into this beautifully rich berry! Check out these benefits to be enjoyed any time of year:

1- Work as potent antioxidants

• The USDA ranks cranberries in the top 5 foods with the highest levels of antioxidants
• Protect cells’ DNA from damaging factors, ultimately preventing disease and chronic conditions
• Rich in proanthocyanidins, the class of antioxidants which makes cranberries RED and is also one of the most studied

2- Boost the immune system with antioxidants and Vitamin C

• Historically, sailors would even take cranberries onboard to prevent scurvy (Vitamin C deficiency)

3- Prevent urinary tract infections (UTIs)

• Known for a long history of treating and helping to prevent UTIs
• Antioxidants/proanthocyanidins in the juice can block bacteria from binding to cell walls, preventing infections
• Shown to be most effective for women who have reoccurring UTIs
• New research indicates effectiveness in preventing UTIs in infants and children, especially with urinary abnormalities
• Cranberry powders and extracts appear to be most effective, but cranberry juice has shown to be effective for up to 10 hours

4- Support dental health

• Keep bacteria from sticking to gums and teeth (similar mechanism to preventing UTIs)
• Lower inflammation in gums

5- Promote heart health

• Potent antioxidants protect heart and blood vessels against atherosclerosis
• Lower LDLs and cholesterol
• Fight inflammation which lowers blood pressure

6- Fight cancer

• Research has shown that cranberries can have an effect against and slow tumor growth in prostate, liver, breast, ovarian, and colon cancers

7- Reduce inflammation

• Especially in the digestive tract, cardiovascular system, gums and stomach
• May help manage metabolic syndrome, normalizing cholesterol levels and reducing inflammation associated with weight issues

8- Help digestive health

• Prevent and aid with recovery from stomach ulcers–can kill and reduce the H. pylori bacteria, responsible for ulcers and stomach cancers (again, cranberry antioxidants work by keeping bacteria from sticking to the stomach wall)
• Support proper “good and bad bacteria” balance, as they can be as effective as probiotics…even more benefits come when combining cranberries or their juice with probiotics

Research is still a bit early in determining the best form and dose. However, it does appear that to get the most benefits, you’ll want to choose something with the whole berry, as each of their unique components seems to work best together in a synergistic effect.

 

Cranberry Shopping and Snacking Tips

• If you choose juice, pick 100% juice and then sweeten with liquid stevia. The acidity works really well to mask any stevia taste.
• Cranberry capsules also have a good, therapeutic effect.
• Add cranberries to breakfast or snack bars, toss in salads or even as a snack.
• Look for fruit juice sweetened dried cranberries for lower sugar options.
• Stock up with these in-season berries while you can and freeze to enjoy these little beauties any day of the year

 

Here’s to making your holiday season extra rich, delicious and stunning!

and share the deliciousness with a friend!