Potential Health Benefits of Cranberries
This Fruit is small, hard and round known for its bitter or tart flavor, it is considered as a powerhouse of antioxidants and is made into sauce, juice, sorbet and what not. Can you guess which fruit it is? Yes, Cranberries! You may only think of eating cranberries around Thanksgiving, but this fruit can add plenty of health benefits year-round. Let’s discuss more about these shiny, scarlet gems and the many ways they can be used.
Cranberries are a member of the heather family and are related to blueberries which are primarily made up of carbs and fiber. They also boast several vitamins and minerals, including manganese, copper and vitamins C, E, and K1. Additionally, they also contain a rich source of various bioactive plant compounds such as proanthocyanins which are beneficial in preventing urinary tract infections, stomach cancer and heart disease.
Health Benefits of Including Cranberries in Diet
- It Plays a Crucial Role in Maintaining Cholesterol Levels in the Human Body — Consumption of cranberries improves antioxidant status and increases High-Density Lipoprotein (HDL) cholesterol (good cholesterol) in turn, reducing the risk of cardiovascular diseases by lowering levels of inflammatory markers and improving the regulation of blood glucose.
- It Aids in Digestion- Adding cranberries to our diet can improve gut health in several ways, as its consumption is beneficial in getting rid of bile acids linked to colon and gastrointestinal cancers. Additionally, it can also stop a bacteria called Heliobacter pylori, which causes ulcers, from latching onto the walls of our stomach.
- It Maintains Skin Health- Cranberries are rich in vitamin C content that has several benefits on the skin, such as stimulating collagen synthesis essential for skin elasticity and wound healing. Furthermore, it also consists of Vitamin E known for its antioxidant properties beneficial in reducing the damage related to UV radiation exposure.
- It Maintains Better Oral Health -Cranberries lessen the amount of acid in the mouth and stop it from sticking to our teeth, which is beneficial in maintaining oral health. In addition, they contain chemicals that prevent bacteria from collecting on teeth reducing the onset of building cavities, gum disease, tooth decay, and even oral cancer.
- It Reduces the Risk of Cancer -Incorporating cranberries in our daily diet can help in preventing certain types of cancer such as breast and colon cancer as they contain phytochemicals beneficial in preventing rapid tumor growth . Additionally, the anti-carcinogenic compounds found in cranberries inhibits the growth of cancer cells in the body.
Here is a recipe to make energy balls with cranberries and pistachios to fuel a workout or enjoy as an afternoon snack.
Cranberry-Pistachio Energy Balls
Serving Size — 10–20 energy balls
Ingredients
- Lightly salted shelled pistachios — 3/4 cup
- Sweetened dried cranberries — 1/2 cup
- Pitted dates — 1/4 cup
- Old-fashioned rolled oats — 3/4 cup
- Tahini — 2 tablespoons
- Fresh lemon juice — 2 tablespoons
- Pure maple syrup — 1 tablespoon
Method of Preparation
- Add pistachios, cranberries and dates to a food processor and process until the ingredients are broken into smaller pieces. (10 to 15 seconds).
- Add oats, tahini, lemon juice and maple syrup. Continue processing until a thick paste forms for about 40 to 60 seconds.
- With wet hands (to prevent the mixture from sticking to them), roll the mixture into desired thickness of balls.
Ways to Incorporate Cranberries in Our Diet
- Turn them into delicious cranberry sauce, just by tossing the ingredients required in a saucepan and enjoy with turkey or chicken.
- Include fresh chopped cranberries in your favorite banana bread or apple muffin recipe.
- Include them as a trail mix snack just by combining them with dried fruits, grains and nuts.
- Add them to leafy green/spinach salad (especially good with dried cranberries), or toss a handful into a pilaf or stuffing.
- Glaze, or slow-cook some berries with your favorite chicken.
- Bake apples, cored centers filled with cranberries, then sprinkle with sugar and cinnamon.
- Include it as frozen cranberry sorbet, which can be a nice light dessert to enjoy after a huge holiday feast.
Cranberries are a good source of several nutrients and antioxidants that can be added to our diet with no issue, as they have several health benefits including maintaining cholesterol levels, oral health, skin health and possibly helping with cancer care. Henceforth, with their myriad of health benefits and versatility in recipes, cranberries are a delightful addition to any well-balanced and nutritious diet. Furthermore, it is important for people who are pregnant or taking blood thinners to discuss with health practitioners or dieticians before increasing their intake of cranberries in their diet.
References:
https://www.medicalnewstoday.com/articles/269142
https://www.webmd.com/food-recipes/health-benefits-cranberries
https://recipes.timesofindia.com/articles/features/11-delicious-ways-to-use-cranberries/photostory/72197704.cms
https://www.healthline.com/nutrition/foods/cranberries
https://www.britannica.com/plant/cranberry
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