Discover 4 Benefits Cranberries Can Provide
Did You Know?
The Cranberry is a trailing plant that produces small red fruit with a sour, acid taste. It grows in marshy land in North America, Asia, northern and central Europe. However, the North American cranberry is a different fruit classification compared to the European variety, commonly referred to as an English mossberry. As a unique fruit, cranberries grow in very specific conditions and in a specific landscape called a bog. Growers collect the fruit by a process called water harvesting where the bog is flooded, the berries are knocked off by machines, and then picked as they float to the surface. The United States is the largest producer of cranberries and cranberry products. Most importantly, research supports the health benefits of cranberries for UTIs, antioxidants, gum protection, and overall nutrition benefits of vitamin C, E, and K. Continue reading to discover 4 benefits of cranberries for your health
4 Benefits of Cranberries for Health
1. Prevent UTI
Cranberries are commonly known to help prevent UTIs and support urinary tract health. The mechanism of action for this process is within the antioxidant compounds, mainly flavonoids named Proanthocyanidins. In cranberries, this flavonoid varies in chemical structure and is named an A-type proanthocyanidin, which is responsible for producing astringency in the fruit and reducing bacteria adhesion. One study supported this function when researchers tested whether cranberry affected the virulence of E. coli, the most common cause of UTI. The researchers in the double-blind randomized study collected 32 urine samples from healthy participants having received cranberry powder. Results indicated a significant bacterial anti-adhesion in the samples from the participants who took cranberry powder vs the placebo. Researchers discovered a decrease in the virulence of the E. coli microbe after being exposed to urine samples in those participants who used cranberry powder. The study concluded that a dose that produces 72mg of PAC (proanthocyanidins) was sufficient in supporting urinary tract health. However, it is important to add that cranberry products will not treat a UTI. Studies support anti-adhesive properties to prevent the disease pathology but if the bacteria have adhered to the urinary wall, you must treat the UTI with antibiotics. Do not continue taking cranberry products to treat the infection. This does nothing for you and UTIs can progress in severity if not treated appropriately.
2. Reduce Inflammation
The antioxidants in cranberries are responsible for reducing inflammation, a precursor and byproduct of certain disease processes. In heart disease, proanthocyanidins inhibit LDL oxidation which produces inflammation and leads to atherosclerosis. In gum disease, proanthocyanidins inhibit bacteria biofilms that lead to inflammation that manifests into periodontitis. One study found that proanthocyanidin properties in cranberry juice concentrate were effective in inhibiting inflammation in gingival fibroblasts. Gingival Fibroblasts are cells that make up the connective tissue in gums and when inflamed, periodontal disease can manifest. The study found that the proanthocyanidins successfully inhibited inflammatory markers and enzymes.
3. Improve Heart Health
Proanthocyanidins support heart health by relaxing vessels and by inhibiting LDL oxidation. LDL oxidation is especially harmful because it produces inflammation and leads to the formation of plaque on vascular walls aka atherosclerosis. One study found that daily consumption of cranberry cocktails was associated with an increase in HDL (healthy cholesterol) in obese men. The study followed participants over 4 weeks and provided a steady increase in cranberry doses (125ml, 250ml, and 500ml). Results noted an increase in HDL following the 250ml dose but plateaued toward the end of the study. Researchers also noted there was no direct change in LDL but could conclude that flavonoid-rich foods have a cardioprotective factor
4. May prevent Cavities
Cranberries can protect against cavities also through proanthocyanidin properties. Research supports that the bioactive properties within cranberries inhibit the production and formation of bacterial biofilms. More specifically, porphyromonas gingivalis is a gram-negative microbe that leads to chronic periodontitis, destroying tooth tissue, and eventually tooth loss.
What Should You Do About It?
First, talk to your doctor. Especially if you take medications or have a medical history. According to Mayo Clinic, do not take cranberry juice if you take warfarin, a blood thinner. As I mentioned, cranberry products can help support urinary tract health, but they are not helpful if you develop a UTI. If you get diagnosed with a UTI, you will most likely require antibiotics from your doctor. If you have a high risk for kidney stones, do not excessively drink cranberry juice. Talk to your doctor first. Cranberries have high levels of oxalate and this can increase your risk of kidney stone development. According to an article written for the Cleveland Clinic, the recommended intake is no more than 4-8oz of juice per day.
Otherwise, cranberry products are generally considered safe, but it is important to consume them in moderation because excess can result in GI discomfort. Most people consider cranberries to be too tart so try including them in a sweet dish to balance out your palate. For example, you can add them to a fruit salad, or toss a few into a smoothie. There is nothing wrong with adding some sugar to them but beware of over-sweetening. This also applies to in-store cranberries, which are made more palatable in the same way. Consider buying cranberries when they are in season in September-October and you can freeze them too as you eat them in moderation.
How To Make It SMART
SHORT- Consider including cranberries in your diet. You may love cranberry sauce during the holidays, but you can also get creative in eating cranberries, for example, in fruit salads, smoothies, or in a pie that requires a tart taste
MEASURABLE- Cranberries may not alleviate one ailment but are a part of a healthy lifestyle. If you have frequent UTIs, assess whether you have a reduction in recurrence when using cranberry products
ATTAINABLE- This should be something worth implementing especially as a choice to support healthy wellbeing. However, cranberries might be unpalatable for some which is okay. There are plenty of other foods with antioxidant properties and health benefits. This is just another to consider adding to the gallery
REASONABLE- Cranberries are a convenient food choice and can be added to different food options to enjoy great health benefits
TIMELY- Commit to including cranberries into your diet to support overall health.
As always,
Love yourself in health, one day at a time
