There was a time when blueberries were the “it” fruit among health-conscious consumers, stealing the spotlight from the venerable strawberry. These days, açai berries are the newest superfruit. But there’s one berry that isn’t quite as trendy or publicized, even though it has more antioxidant power than any of its brethren. Cranberries lead the berry pack not only in tartness, but in healthfulness, too—they’re chock-full of beneficial properties that aid in illness prevention. People have touted the benefits of cranberries for hundreds of years, and science has gotten on the bandwagon more recently with studies verifying their greatness. Just a handful a day can keep a surprising amount of ailments away.
A Unique Kind of Berry
Cranberries are antioxidant powerhouses, containing much higher levels of these terrific nutrients than broccoli, spinach, and strawberries have. Antioxidants keep free radicals that lead to cell degeneration (read: aging skin and poor health) from doing their dirty work. They make sure our bodies are in tip-top shape, so the more foods we ingest that contain them, the better. As if their high antioxidant content weren’t enough, they even contain a specific kind of antioxidant that’s considered especially helpful.
Proanthocyanidins (also called procyanidins) are types of polyphenols that belong to the antioxidant family. They’re present in cocoa, cinnamon, apples, and red wine, but according to findings presented at the 2002 Experimental Biology Conference in New Orleans, proanthocyanidins in cranberries might be uniquely structured. Plus, a study published in a 2001 edition of the Journal of Agriculture and Food Chemistry discovered that cranberries contain more of these polyphenols than nineteen other commonly eaten fruits. That could be the reason these berries have antibacterial properties unrivaled by other foods—their special blend of antioxidants actually prevents bacteria from sticking to our insides.
The Original Antibacterial Treatment
It used to be thought that the cranberry’s effectiveness against bacteria was due to its high acidity. That’s not exactly the case, though its acidic effect on urine does prevent kidney stone formation. Instead, a study at Rutgers University in 1998 linked the presence of proanthocyanidins to the inability of E. coli (the bacteria most often to blame for bacterial infections) to stick to cell walls. Regular ingestion of cranberries, especially in juice form, is recommended for women prone to urinary tract infections, because the fruit flushes the tract and makes the environment inhospitable to lingering bacteria. Because of the great strides women have made after increased cranberry consumption, it’s been tested as a preventative treatment for other bacterial issues—with equally promising results.
A 2005 study published in the journal Helicobacter showed that cranberry juice actually reduces the likelihood of peptic ulcers by preventing their usual catalyst, a bacterial infection in the stomach. Peptic ulcers are a potential antecedent to gastric cancer, so cranberries have an indirect combative effect on that disease as well. Cranberries have also been connected to reduced dental plaque; a 1998 study published in the Journal of the American Dental Association found that the proanthocyanidins in cranberry juice can stop plaque’s growth. And a 2002 study that appeared in the Critical Reviews in Food Science and Nutrition saw a decrease in plaque formation when researchers put the compound in mouthwash.
Research continues to prove the strength of cranberries’ bacteria-fighting nature. In a 2007 study conducted at St. Francis College and published in the journal Phytomedicine, three types of bacteria were exposed to cranberry juice from a supermarket (Ocean Spray, specifically). The brand-name juice actually stopped the bacteria from growing and decreased its infectiousness. Such results have prompted speculation that cranberries could be used as an antibiotic alternative, but more research on that possibility is needed.
Cranberry Juice and Our Hearts
Various studies have also found a link between cranberries and improved cardiovascular function. In a 2003 study at the University of Scranton and presented at an American Chemical Society meeting, nineteen people with high cholesterol were given varied amounts of cranberry juice every day. Those who drank three glasses a day increased their good cholesterol (HDL) levels by about 10 percent on average. A study performed just two years later at Winona State University found that regularly drinking low-calorie cranberry juice decreases bad cholesterol (LDL) levels and total cholesterol overall.
A 2007 study also demonstrated a connection between cranberry juice and lowered cholesterol, this time in thirty obese men. Not only did drinking the juice for four months increase their HDL levels, but it also resulted in a little weight loss, too. And in all of these studies, participants showed much higher antioxidant levels for their bodies to fight damaging forces.
There’s No Time Like the Present to Eat (or Drink)
It’s amazing how much of a nutrient-dense punch these small berries can pack. And luckily for us, now’s the time to benefit the most from them—they’re in season from October until December, which is why they often find a place on holiday dinner tables. (That, plus their beautiful red hue, which is courtesy of their health-improving polyphenols.)
Cranberries are at their peak taste-wise and nutritionally right now, but that doesn’t mean we can’t enjoy their benefits year-round. Cranberries are frozen at specific times in the season, and cranberry juice (preferably the unsweetened kind) concentrates tons of cranberries into easily digested form. Sweetened cranberries are usually more palatable, but keep in mind that bacteria loves to feed on sugar. Fresh cranberries and unsweetened cranberry juice are awfully tart and acidic, but given how much they do for our physical well-being, I’d say a little sourness is well worth such sweet rewards. |
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