Health benefits of superfood cranberries

Want to load up on antioxidants and vitamins?

There is no need to pop a multi-vitamin pill or any other health supplement. It is all found in the humble cranberry, clearly qualifying it as a superfood.

The US Department of Agriculture Nutrition Data says that cranberries have the following nutrients:

Vitamin C
Salicylic acid
Calcium
Magnesium
Iron
Phosphorus
Potassium
Sodium
Zinc
Vitamin B (thiamin, riboflavin, niacin, vitamin B6, vitamin E)
Vitamin A, folate, vitamin K (phylloquinone)

DH lists a few health benefits of cranberries:

Treating/preventing urinary tract infection (UTI):
Studies have shown that cranberry juice has antibacterial properties and can reduce the chances of getting UTIs. The presence of certain kinds of antioxidants in cranberries is known to stop certain types of bacteria from staying in the urinary tract.

Help against age-related diseases:
There are also indications that cranberry juice may help age-related ailments.

As one ages, free radicals begin to collect in the body. Free radicals are atoms that tend to cause damage to cells and is called oxidative damage. This damage has been linked to cancer, diabetes, heart disease, digestive problems and urinary tract problems.

Cranberries have antioxidants that can fight these free radicals and thus could help in preventing age-related problems. Studies have found that eating the berries whole is better than cranberry juice.

Dried cranberries. Picture credit: commons.wikimedia.org

Helps improve heart health:
Cranberries have high levels of a chemical called polyphenols, which are known to improve heart health. Drinking cranberry juice is known to reduce low-density lipoprotein (LDL), which is commonly referred to as bad cholesterol. Another study found that cranberry juice could help to improve the health of people with coronary artery disease.

The research also found that two glasses of cranberry juice a day helps to improve the health of the heart.

Maintains the health of the digestive system:
As cranberries are high in fibre, they are good for digestive health. Also, studies have found that phytochemicals (active compounds in plants) in cranberries play an important role in maintaining the good health of the digestive system.

Prevents infections:
Though this fact is to be established, there are indications that cranberries have chemicals that can stop the growth of bacteria. Research has found that cranberries can fight some viruses like the norovirus, which is the cause of illnesses that are contracted from food.

Liver cleanser:
Cranberries are known to be one of the best solutions to detoxify the liver. The antibacterial and antiviral properties of cranberries help in the detoxification.

Cranberries have a good amount of vitamin C. Studies say that this decongests bile and lets the liver metabolise fatty matter more easily. Vitamin C enhances the production of the antioxidant glutathione, which is important for the detoxification of the liver.

Other benefits:
Good for bones since cranberries are rich in calcium.
Cranberries are good for fighting sore throats and colds.
Being rich in organic acids, intake of cranberries will help in getting rid of body fat.

How to enjoy the goodness of cranberries:
Generally, it is best to have the whole fruit to get the most out of it. Dried cranberries are also available and are very tasty.

The next best option is to drink a couple of glasses of cranberry juice but with minimum sugar added so that the calorie intake is limited.

Cranberries can be used in a smoothie with milk and bananas.

There are a lot of healthy eating options with cranberries; these recipes can be found on the internet.

Note: The health benefits listed above are guidelines and not substitutes for professional medical advise.