Cranberries: Beyond Thanksgiving

November may be the only month you buy a bag of cranberries, but these tangy fruits pack a powerful nutritional punch.

These tiny berries are grown on vines in large, sandy bogs. The average American can consume over 2 pounds of cranberries; however, this is mostly through juice, as 95% of cranberries are processed into juice and other drinks. Less than 5 percent of purchased cranberries are in the fresh form. As you will see, the processed version does not offer the same benefits.

Cranberries are tart and can be challenging to eat without being sweetened with sugar or honey. They are acidic and share a pH like lemons, explaining why sugar is often added to recipes with cranberries. In fact, the sugar-ladened canned cranberry gelatin, first made in 1912, is high in sugar yet is a staple on Thanksgiving tables in America. This sliceable gelatinous sugar bomb is preferred to fresh cranberry sauce in 73% of American households.

Cranberries have a place in the culinary world, but the medicinal properties of these berries also win their attention.

For example, cranberries contain natural anti-microbial agents like benzoic, citric, and malic acid. This is a phytochemical that protects the berries in their growing environment. In humans, this acid has been shown to help keep bacteria from attaching to cellular linings in the body. This is why cranberry extracts have been shown to protect the urinary tract. Urinary tract infections (UTIs) are widespread bacterial infections. In a large meta-analysis looking at cranberries and UTIs. Regular cranberry consumption was shown to lower UTI risk by up to 30%. In this study, the juice was more protective than purchased tablets or capsules.

Cranberries are also high in phytonutrients, polyphenols, and antioxidants such as anthocyanins and vitamin C.

These tart berries also provide flavanols like quercetin. These chemicals are powerful protection against free radicals in the body created from oxidative stress. Antioxidants and their ability to neutralize free radicals can play an important role in the prevention of many chronic diseases. In fact, studies have shown that regular consumption of these berries has an inhibitory effect on over 17 cancers, including breast, lung, and cervical cancer.

While cranberries are available in the season from October to December, they can be purchased year-round (frozen berries are a great choice as they are frozen immediately after harvest, protecting their nutritional benefits). Canned cranberries are very high in sugar. A ¼ cup of the canned version can contain over 21 grams of sugar, including high fructose corn syrup. The canned version also has reduced phytonutrients due to processing.

Frozen cranberries are always a great option. Be sure to look for organic brands. Buying fresh cranberries seasonally is an option. When you buy fresh cranberries be sure the berries are firm and plump and look for any signs of decay or mold. Pick through the fresh berries after rinsing well and remove any that are shriveled or discolored. Once clean the berries can be stored in the refrigerator for up to a month or dried and stored in the freezer for up to a year!!

There is no question that including fresh or frozen cranberries can have health benefits.

Maybe this year, you will try making fresh cranberry sauce (recipe included). Chop up fresh cranberries and add them to a salsa for a tangy twist, or throw a handful into your morning smoothie to start your day off with a powerful nutrient punch.