cranberries

This shiny bright red berry is from the same family as blueberries and can be found both wild and cultivated in Europe, Asia and North America.  

Cranberries are filled with vitamins C, E, K, dietary fiber, enzymes and over 50 trace minerals.  And just like blueberries, they also contain an impressive range of antioxidants including phytonutrients and flavonoids with anti-inflammatory properties that strengthen the immune system, detoxify the organs and protect against disease. Cranberries are rightfully known for their ability to help prevent and treat urinary tract and yeast infections, but they offer lots of other health benefits including protection against heart disease, stroke and cancer.  

FLAVOR PAIRINGS 

Agar, almonds, allspice, amaranth, apples, apple cider vinegar, apple juice, apricots, balsamic vinegar, bee pollen, beets, buckwheat, cacao, cacao butter, caramel, cashews, chaga, chai spice, chia seeds, chili, cinnamon, cloves, coconut, coconut kefir, coconut nectar, coconut oil, coconut sugar, coconut yogurt, currants, dates, figs, flax seeds, ginger, goji berries, granola, hazelnuts, hemp seeds, honey, kale, kombucha,  lemon, lime, maca, macadamia nuts, maple syrup, mandarins, millet, miso, nutmeg, nuts, oats, onions, oranges, peanuts, pears, pecans, pepper, persimmons, pistachios, pomegranates, psyllium husk, pumpkin, pumpkin seeds, quinoa, raisins, raspberries, reishi, rice, rosehip, saffron, salsa, salt, sesame seeds, spirulina, sunflower seeds, sweet potatoes, tamarind, tangerines, turmeric, vanilla, vegan cheeze, vegan cream, vegan m!lk, vegan yogurt, vinegar, vodka, walnuts, watermelon, wine 

SELECTING 

The deeper the red color the highest concentration of antioxidants. Cranberries do not continue ripening after harvest, so choose berries that are at their peak of color and ripeness, but still firm. Good quality cranberries are firm enough to bounce which is why they have acquired the nickname “bounceberries”. Wild varieties are smaller than the cultivated ones.   

Frozen cranberries are a good alternative when fresh are not available. They are usually more economical too, so if you intend to use cranberries for smoothies, !ce creams or other blended treats, frozen are a great option. 

HOW TO USE 

Fresh or frozen cranberries are a nice addition to smoothies, !ce creams, porridge, jams, relishes and compotes.  Because they are exceptionally tart, it is recommended to balance their acidity with other fruits, berries or sweeteners. For a festive, sparkling spritzer, try adding frozen whole cranberries to sparkling water mixed with fruit juice and ice. They are also great to use as an acid component instead of citrus or vinegar in dressings and sauces. Cranberries are the most nutritious and colorful when enjoyed whole and raw/unheated since their precious antioxidants, phytonutrients and enzymes will quickly diminish in temperatures above 43°C (110°F). Most common way to consume cranberries, however, is as a juice rather than the whole berry. A great deal of the phytonutrients and other antioxidants are found in the skin, so note that the juice doesn’t live up to the same remarkable nutritional density as the berry in its entirety. Furthermore, generous amounts of sugar are often added to processed juice, so look for options that are made with 100% cranberries and no added sugar or preservatives. 

The phytonutrients in cranberry provide maximal antioxidant benefits only when consumed in combination with each other, and also only when consumed alongside of conventional antioxidant nutrients present in cranberry like manganese and vitamin C. When cranberry processing disrupts this antioxidant combination, health benefits from cranberry are decreased. Multiple studies in multiple health benefit areas point to this same conclusion—it's the overall blend of cranberry antioxidants that provides us with the strongest health benefits. 

Dried cranberries are another wonderful ingredient that can be added to baked goods, trail mix, cereal, puddings, smoothie bowls, yogurt or porridge.  

STORING 

In contrast to most berries, cranberries are very durable and shelf stable. Sort through the berries first, removing any over-ripe ones with signs of spoilage or mold. Place them unwashed in a breathable container lined with a paper towel and store in the refrigerator. When properly stored, fresh cranberries can last well up to 3 weeks.  

To store in the freezer, arrange the cranberries in a single layer on a flat baking sheet and freeze for a few hours. Once fully frozen, transfer to a sealed freezer container or zip-lock bag and place back in the freezer. 

SUBSTITUTIONS 

Cranberries have a short season, but the fresh berries can be substituted with frozen or dried. Another option is cranberry juice. Both red currants and lingonberries have a similar tart taste, but can be difficult to source too. Pomegranate is another suggestion.  

HEALTH BENEFITS 

Cranberries have long been known for preventing and treating urinary tract and yeast infections. But that is just a small aspect of the healing capacity of the cranberry.  

Powerful anti-inflammatory anthocyanins have been shown to lower the risk of cardiovascular disease, atherosclerosis, and high blood pressure. Regular consumption of cranberries has also shown to improve cholesterol levels, lowering LDL while increasing HDL cholesterol.  

There is also evidence that cranberries play an important role in digestive health. According to a 2018 study, the phytochemicals contained in cranberries supports the entire digestive system including the colon, stomach mouth and gums. Daily consumption of cranberries promotes the proliferation of healthy bacteria in the digestive tract including bifidobacteria and other friendly microbes that support digestion.  

Other studies have found that the unique concentration of anti-inflammatory antioxidants in cranberries can help prevent cancer occurrence, especially when it comes to breast, colon, lung and the prostate.               

There is also evidence showing that cranberries help with gallbladder disease and can dissolve gallstones and kidney stones. Certain chemical compounds in cranberries help detoxify the liver and other organs, and draw out unwanted estrogens and hormones that have come from plastics, pesticides and pollution.  

 OXALATES 

cranberries contain measurable amounts of naturally-occurring antinutrients called oxalates. Once consumed, oxalates can bind onto minerals and crystalize in the colon or urinary tract. For most people these compounds are then eliminated through the stool or urine without any issues. However, an accumulation of oxalates in individuals with already existing and untreated kidney or gallbladder issues can be associated with an increased risk of kidney stones. Therefore, people who have had, or are at risk of developing kidney stones are often advised to minimize their consumption of high oxalate foods. Others claim oxalates are not the villain, and avoiding these vegetables and fruits is misguided, causing people to miss out on important antioxidants, fiber, vitamins, minerals and enzymes. Dr. Brooke Goldner, MD, among others, point out that it is a high intake of animal protein that leads to increased calcium and uric acid excretion as well as decreased urinary citrate – which is the most common cause of calcium oxalate kidney stones.  

Further, some claim that oxalates may interfere with absorption of calcium which in turn can lead to mineral deficiency. Yet, every peer-reviewed research study shows, the ability of oxalates to lower calcium absorption is so small it does not outweigh the ability of oxalate-containing foods to contribute with calcium and other beneficial minerals. 

WARFARIN 

Warfarin is a prescription anticoagulant medication that has widely been used to help prevent formation of blood clots in individuals with a strong tendency toward clotting, and to help prevent future episodes in individuals who have already experienced formation of unwanted blood clots. Over the past ten years, there have been a small number of published case studies reporting cranberry juice-related problems by individuals taking warfarin. Despite the small number of cases, however, these reported problems have been quite serious, and in one circumstance, involved the death of an individual who was following his doctor's medical prescription for warfarin and while also consuming cranberry juice. The connection between cranberry juice and warfarin treatment has now been clearly shown to involve the detoxification enzyme family CYP2C9. The activity of this enzyme family is needed to break down warfarin so that its anticoagulant activity does not become excessive. (If CYP2C9 enzymes in the liver cannot successfully metabolize and neutralize warfarin, it can become too difficult for a person to stop an occurrence of bleeding.) Even though we now know that cranberry juice can inhibit CYP2C9 enzymes, researchers are still not clear about the risk posed by cranberries and cranberry juice for individuals who have been placed on a warfarin prescription. In lab studies, cranberry juice has repeatedly been shown to inhibit the breakdown of warfarin by CYP2C9 enzymes. However, in a recent study on health human volunteers who consumed three 8.5-ounce glasses of double-strength cranberry juice along with a single dose of warfarin, this inhibiting of CYP29C enzymes failed to occur. Overall, these research results seem somewhat confusing, and to err on the safe side, we encourage and recommend that all persons taking warfarin consult with their healthcare provider before incorporating cranberries or cranberry juice into the diet. 

 

HISTORY 

American Indians enjoyed cranberries cooked and sweetened with honey or maple syrup—a cranberry sauce recipe that was likely a treat at early New England Thanksgiving feasts. By the beginning of the 18th century, the tart red berries were already being exported to England by the colonists. Cranberries were also used by the Indians decoratively, as a source of red dye, and medicinally, as a poultice for wounds since not only do their astringent tannins contract tissues and help stop bleeding, but we now also know that compounds in cranberries have antibiotic effects. 

Although several species of cranberries grow wild in Europe and Asia and have always been enjoyed in these parts of the world, the cranberry most cultivated as a commercial crop is an American native, which owes its success to one Henry Hall, an observant gentleman in Dennis, Massachusetts. In 1840, Mr. Hall noticed an abundance of large berries grew when sand was swept into his bog by the prevailing winds and tides. The sandy bog provided just the right growing conditions for the cranberries by stifling the growth of shallow-rooted weeds, thus enhancing that of the deep rooted cranberries. 

Cranberry cultivation soon spread not only across the U.S. through Wisconsin to Washington and Oregon, but also across the sea to Scandinavia and Great Britain. The hardy berries arrived in Holland as survivors of a shipwreck. When an American ship loaded with crates filled with cranberries sank along the Dutch coast, many crates washed ashore on the small island of Terschelling; some of the berries took root, and cranberries have been cultivated there ever since. 

 

REFERENCES 

 

Beverly K, Basu A and Lucas EA. Anti-inflammatory effects of cranberry juice in lipopolysaccharide (LPS)-stimulated RAW 264.7 murine macrophage cells. FASEB J. 2008 22:890.8 [Meeting Abstract] . 2008. 

Cho E, Seddon JM, Rosner B, et al. Prospective study of intake of fruits, vegetables, vitamins, and carotenoids and risk of age-related maculopathy. Arch Ophthalmol. 2004 Jun;122(6):883-92. 2004. PMID:15197064. 2004. 

Gettman MT, Ogan K, Brinkley LJ et al. Effect of cranberry juice consumption on urinary stone risk factors. J Urol. 2005 Aug;174(2):590-4. 2005. 

Khoo C, Hullar MAJ, Li F et al. Effect of cranberry juice intake on human gut microbial community and urinary metabolites in a randomized, placebo-controlled intervention. FASEB J. 2010 24:720.3 [Meeting Abstract] . 2010. 

Shmuely H, Yahav J, Samra Z, Chodick G, Koren R, Niv Y, Ofek I. Effect of cranberry juice on eradication of Helicobacter pylori in patients treated with antibiotics and a proton pump inhibitor. Mol Nutr Food Res. 2007 Jun;51(6):746-51. 2007. PMID:17487928.