Nutrition, Plus How to Eat More

If you only eat cranberries once a year, you’re missing out on different types of cranberries. nutrients and creative cuisine. Cranberries have graced Thanksgiving and holiday tables for hundreds of years. But this naturally sour red berry has many culinary uses. In addition, cranberries contain vitamins, minerals, antioxidant Shown to Improve Heart Health reduce inflammationwhich may even improve performance.

Of course, cranberries come in many forms – fresh, dried, and juiced – so there are multiple ways to add them to your diet.

Here’s everything you need to know about cranberry benefits, including how easy it is to add cranberries to your plate.

What Nutrients Can You Get From Cranberries?

fresh cranberries, Vitamin K excellent source with fiber When Vitamin CBeyond the nutrition label, it contains polyphenols and botanical compounds that have been studied to play beneficial roles in many health conditions.

according to Department of Agriculture1 cup of fresh whole cranberries contains:

• 46 calories
• 0.5g protein
• <1 g total fat
• 12g carbs
• 4g dietary fiber
• 4g sugar
• Vitamin C 14mg
• 8 mg of calcium
• Potassium 80mg

What are the health benefits of cranberries?

of Dietary Guidelines for Americans Due to the high nutritional value of fruit, it is recommended to consume two servings per day. Cranberries in particular have been studied for their health properties, including the following benefits:

1. Lower your risk of chronic disease

“Cranberries are rich in antioxidants, which help protect the body from oxidative stress. Samantha CassettiMS, RD, Plant-Focused Nutrition and Health Expert, Co-Author sugar shock. oxidative stress It occurs when there are more free radicals (compounds that damage cells) than there are antioxidants in the body.

research Link excessive oxidative stress to chronic diseases, including heart disease; type 2 diabetescognitive decline, and cancer. Recently research It has been found that eating cranberries boosts the antioxidant effects in the body and may help avoid these conditions. It is useful for [of free radicals]’ adds Cassetti. The study also found that anti-inflammatory properties Cranberries – another important component of disease prevention.

2. Benefit your heart

“Cranberries offer many cardiovascular benefits.” NutritionStarringYOU.com author with Everything Easy Prediabetes Cookbook . Rich research Berries generally reduce (bad) LDL cholesteroltriglycerides and blood pressureincreases (good) HDL cholesterol.

“Additionally, cranberries may help improve body flexibility. arterysays Cassetti. “Hardened arteries can lead to high blood pressure.” research Cranberries have been suggested to improve some risk factors for heart disease.

3. Prevent Urinary Tract Infections

You’ve probably heard that cranberry juice can treat urinary tract infections (UTIs). contains flavonoids naturally. Proanthocyanidins (PAC)says Harris-Pincus. And this flavonoid blocks the accumulation of bacteria, prevent Urinary-tract infection.

a meta-analysis Twenty-three studies and involving more than 3,900 participants support the claim that cranberries help prevent UTIs in susceptible populations. The study found that those who drank cranberry juice had the greatest reduction in UTI risk compared to those who drank capsules or tablets. In other words, by including cranberries in your diet, you can stop UTIs before they start.

4. May contribute to a healthy gut flora

“Growing body [new] Studies show cranberries healthy diet It helps maintain beneficial populations of the gut microbiota,” says Harris-Pincus. human And animals show that eating cranberries can positively alter the gut microbiome.

“Your Microbiome Regulates immune functioninflammation, cholesterol, blood sugar If you have a healthy microbiome, it works because it affects your levels and your mood,” says Cassetti. However, more research is needed before any general recommendations regarding cranberries and the microbiome can be made.

5. Can support endurance

refueling before running is essential for maximizing performance and dried cranberries might be perfect pre-run snackPacked with easy-to-digest carbohydrate (they have added sugar to improve palatability) and provide energy for the muscles to sustain long distances.

Additionally, anti-inflammatory compounds found in cranberries may benefit athletes recover Faster.

Although research on cranberries in the sporting population is lacking, study In rowers, supplementation with cranberry extract was found to increase post-exercise levels of antioxidants in the blood. This is important because antioxidants can lower it.

How to add cranberries to your diet

“Cranberries are amazing because of their culinary versatility,” says Harris-Pincus. “Raw, frozen, and dried cranberries are a delicious asset in sweet and savory dishes,” she adds.Cassetty and she share with Harris-Pincus some easy ways to add cranberries to your diet.

• Bake cranberries into quickbreads, muffins, pancakes, and crumbles. Because the sugar in the baked goods balances the acidity of the berries.
• Use dried cranberries in nutritious dishes such as salads, roasted vegetables, and grain-based bowls.
• Add dried cranberries to homemade trail mix made with popcorn, nuts.
• add fresh cranberries baked oatmeal with a dash of Maple syrup.
• create cranberry compote Microwave with fresh berries, water, and your favorite sweetener and citrus. Enjoy on waffles, pancakes, crepes, oatmeal, or as a sandwich spread.
• For a healthy garnish, drop a few cranberries into a champagne glass.
• Add 1-2 tablespoons of cranberry juice to your favorite vinaigrette recipe for a tart pink dressing.
• A favorite childhood snack, replacing raisins with dried cranberries, peanut butter On top of the celery, make a “log red ant”.
• Combine cranberries and sweet potatoes and drizzle with maple syrup and olive oil. Roast for 30 minutes for a sweet and sour side dish.

Conclusion on cranberry benefits

Cranberries are affordable, versatile and underutilized. Not only does it look beautiful, it is also good for your health.Whether you prefer fresh, dried, or juiced, cranberries are worth adding to your diet. training Season to get an extra antioxidant boost.

registered dietitian

Natalie Rizzo, MS, RD, is a New York City-based nutritionist, food and nutrition writer, national speaker, and owner of Nutrition a la Natalie, a sports nutrition practice. She developed a love of cooking, nutrition and fitness as an adult, prompting her career change from advertising to nutrition.She spends most of her spare time running along New York’s waterfront, cooking healthy and delicious recipes. I spend my time creating (and photographing).