Cranberries have proven health benefits, should be enjoyed all year

It wouldn’t be the holidays without cranberries on the table in some fashion. But cranberries can be enjoyed year round and their health benefits can’t be ignored.

The folklore

Cranberries (native to North America) were used by the Native Americans as dye, medicine and food. Ground cranberries were used to fight wound infections, and those same plant compounds are what help prevent urinary tract infections today. Pilgrims used them to prevent scurvy, unaware of cranberries’ rich source of vitamin C.

Packed with powerful plant compounds, we should be celebrating with cranberries all year.

The facts

The cranberry, in the genus Vaccinium, is one of several red edible berries that grow on trailing vines, including the American cranberry (V. macrocarpon), the lingonberry, and red huckleberry.

The U.S. produces 98% of the world’s cranberries, only 5% of which is sold fresh.

Low in calories and low in sugar, one cup of this tart berry packs 22% DV (DV=Daily Value, based on 2,000 calories/day) of antioxidant vitamin C and 18% DV of dietary fiber, which helps control blood sugar.

Cranberries get their crimson color from anthocyanins, one of many plant compounds beneficial to health.

The findings

Phytochemicals (plant chemicals found in cranberries and other plants) include anthocyanins, procyanidins and flavonols and have been shown to have potential in cancer prevention, cardiovascular health, digestive health, and urinary tract health, according to a review of studies published in the Journal of the Science of Food and Agriculture (2018).

Studies have shown the potential of cranberries to protect against urinary tract infections in children and adults (Archives of Internal Medicine, 2012). Proanthocyanadins in cranberries reduce the chances that harmful bacteria adhere to the urinary tract wall and cause infection.

The finer points

Fresh cranberries are available from October through December, but many other forms (frozen, dried, canned, juice) are there for the taking.

Fresh berries should be firm, plump and brightly colored with no brown spots. They’ll last up to two months refrigerated and freeze well. Cranberry sauce always shines and it’s so easy to make with just water, sweetener and a little citrus zest.

Try them stirred into hot oatmeal, simmered with wild rice or other whole grain side dish, or baked into sweet cookies, tarts and muffins.