Fruity and tannic, we often taste the cranberry in scarlet and sour juice. This small red berry is a healthy ally of choice.
Cranberries are a small, sour fruit that is similar to blueberries and cornflowers. It grows on a creeping shrub that grows naturally on acidic and poor soils. It also grows in mountainous areas and forests.
Cranberries are very popular in the United States, especially among Quebecers. It was already used more than 200 years ago by the American Indians who considered it a gift from heaven. They consumed them in particular to compensate for the inconveniences of excessive meat consumption. It provided them with a considerable amount of vitamins, allowed them to dye clothes and was even used as a poultice on wounds.
Cranberry is an excellent source of vitamins, especially vitamin C (13.3 mg per 100 grams of raw cranberry).
It also contains a significant amount of fiber known for its positive effect on transit.
The benefits of cranberry confirmed
Rich in health benefits, cranberries are full of antioxidants:
Cranberries are particularly rich in antioxidants. In addition, these antioxidants neutralize free radicals and inflammation that cause many health problems including arthritis, Alzheimer's disease and heart disease. According to recent scientific research, drinking cranberry juice on a regular basis could help to better fight inflammation related to these diseases and strengthen our immune system. More specifically, it is the polyphenols in cranberries that would better counter the action of the cells that stimulate inflammation in our body.
Furthermore, a recent study by the University of Prince Edward Island has shown that cranberry proanthocyanidins may reduce the viability of prostate cancer cells. Consult the following pages to discover even more health benefits of cranberries.
Gastrointestinal disorders:
Studies indicate that regular consumption of cranberry juice may prevent Helicobacter pylori infections in the stomach. This bacterium is a cause of several stomach problems, including chronic gastritis and gastric and duodenal ulcers. The addition of cranberry juice to a conventional treatment would be more effective in eradicating the bacteria.
A scientific study by Harvard Medical School argues that eating a 45g serving of sweetened and dried cranberries could reduce bacterial adhesion and possibly better prevent urinary tract infections.
Cranberries stimulate good cholesterol and are good for your heart:
A glass of cranberry juice a day could also be beneficial for heart health. Several studies indicate that the consumption of flavonoids in food and beverages can reduce the risk of atherosclerosis, a process leading to the development of cardiovascular disease. In vitro research shows that flavonoids extracted from cranberries prevent the oxidation of LDL (bad cholesterol) as well as the aggregation of blood platelets, markers related to cardiovascular disease. In addition, the consumption of cranberry juice would increase HDL (good cholesterol). Consumed at a rate of 500 ml (2 cups) per day, the low-calorie cranberry cocktail would significantly reduce blood pressure.
Acts on the health of teeth and gums:
Studies report that cranberry juice extracts prevent the adhesion and growth of bacteria on teeth - one way to prevent cavities.
Clinical studies have also reported that a cranberry mouthwash reduces the presence of bacteria in saliva, and therefore in the mouth.
The compounds of the small red berry would finally reduce the degradation of gum tissue and decrease inflammation, making it an interesting remedy against periodontitis, a gum disease that causes inflammation of the tissues that surround and support the teeth.
Cranberries are an excellent source of vitamin C and nutrients:
Cranberries also provide a very interesting source of vitamin C. A 100g serving of fresh cranberries provides 22% of the recommended daily intake of vitamin C. Cranberry vitamin C is believed to contribute to the production of norepinephrine, a neurotransmitter that promotes communication between brain cells.
It should be remembered that vitamin C also helps to strengthen immunity, reduces the risk of cardiovascular disease, speeds up the healing of wounds and helps to better prevent cataracts. Other minerals and nutrients provided by cranberries include vitamin B5, vitamin E, vitamin K, manganese and copper.
The virtues of cranberries to better prevent Alzheimer's and memory loss:
Cranberries, like blueberries, have been associated with protective effects on neurons (nerve cells). Animal studies indicate that the consumption of several berries could inhibit or reverse communication losses between brain cells. It would also prevent certain age-related disabilities that can affect various motor and cognitive aspects. In addition, the consumption of fruit and vegetable juices, and in particular cranberry and blueberry extracts, may have a protective effect against Alzheimer's disease.
Cranberry to better control blood sugar and manage diabetes:
Cranberries can also help maintain balanced glucose levels. A recent study showed that drinking sugar-free cranberry juice or eating lightly sweetened dried cranberries can help people with type 2 diabetes better manage their blood sugar levels.
However, cranberry supplements do not seem to contribute to better blood sugar regulation. "Cranberry supplements vary considerably in quality and effectiveness," says Alissa Rumsey, a nutritionist and spokesperson for the Academy of Nutrition and Dietetics, an organization representing more than 77,000 professionals and nutritionists in the United States. "Many supplements contain too few of the active compounds found in cranberries in their natural state. In this sense, these supplements cannot provide the same health benefits and virtues. Similarly, it is better to eat fresh or dried cranberries rather than juice, cranberry drinks or canned cranberry sauces to get the most benefit, all with the least added sugar," the nutritionist says.
Cranberry, an excellent source of fiber:
Cranberries are also a very good source of fiber. A 100g serving of fresh cranberries provides more than 4.6g of fiber, or nearly 18% of the recommended daily intake. In addition to promoting healthy digestion, cranberry fibers may help reduce your risk of developing intestinal cancer. Dietary fiber helps to produce butyrate, a substance that inhibits the growth of tumours in your colon and rectum.
Even better, fiber-rich foods such as cranberries could better regulate the level of "bad" blood cholesterol. "In our bodies, fibers act like a sponge: they absorb the elements that drag in our digestive tract and help to evacuate them," says Heidi Bates, a nutritionist at Tri-Nutrition Consulting in Alberta. By clinging to certain components of bad cholesterol, fiber helps to reduce the rate of bad cholesterol.
Moisturizes our body:
Most cranberries are harvested with water. Indeed, the cranberry fields are flooded (the water allows the fruit to be detached from its plane without damaging it) and then tractors equipped with beaters detach the cranberries from the branches. The fruits, which float on the surface (because they are hollow) are then picked up with the help of booms.
Already that cranberries are very rich in water at the base, this harvesting method means that 88% of the cranberries are made up of water. You can therefore count on it to hydrate your body.
Caution:
An overdose of cranberry can cause adverse intestinal effects (diarrhea, bloating, cramps, etc.).
In addition, because of its high oxalic acid content, cranberries are not recommended for people with a predisposition to urinary stones.
