Health Benefits of Cranberry

Cranberries are often associated with juices and festive sauces, but there's much more to this tart little fruit than meets the eye.

This article breaks down what cranberries taste like, their science-backed health benefits, who can safely take them daily, and the best ways to include them in your diet.

What Does Cranberry Taste Like?

Cranberries have a sharp, tart flavour with a noticeable sourness and very little natural sweetness. Many find them too sour to eat raw and prefer them in sweetened products like juice or sauce. The flavour can also be described as fruity with notes of strawberry and grape.

7+ Surprising Health Benefits of Cranberry

Prevents Urinary Tract Infections

Cranberries are best known for helping prevent UTIs, especially in women. 

They contain proanthocyanidins (PACs), which may prevent E. coli bacteria from sticking to the urinary tract lining. This reduces the risk of infection, though cranberries are more preventive than curative. Unsweetened cranberry juice or feminine probiotics with cranberry are commonly used for this purpose.

Manages Inflammation

Cranberries are rich in antioxidants and polyphenols that may help reduce chronic inflammation. These compounds combat oxidative stress, which is linked to inflammatory conditions like arthritis and heart disease. 

Regular consumption may help build healthier inflammatory responses in your body against harmful intruders and slow down some age-related processes. Many healthy aging supplements have cranberry due to this reason. However, more human studies are needed for definitive claims.

Reduces Cavity Buildup

Cranberries contain natural compounds that can inhibit harmful bacteria in the mouth. This helps reduce plaque formation and the risk of cavities. They may also prevent bacteria from adhering to teeth and gums. However, it is important to note that sweetened cranberry products may cancel this benefit.

Aids in Digestion

The fibre in whole cranberries helps with digestion and regulates bowel movements. Cranberries also have mild antibacterial effects. Their anti-inflammatory properties may help reduce digestive tract irritation. 

Enhances Your Heart Health

Cranberries are known to create a positive impact on your heart. It can improve the functionality of blood vessels, lowering the bad cholesterol and raising the good cholesterol. 

The antioxidants in cranberries help reduce oxidative stress and inflammation, which are major warning signals for risk of heart disease. Some studies also suggest they may help regulate blood pressure. 

Helps Cold and Flu Symptoms 

Cranberries contain vitamin C that may help the body fight off infections. 

While they don’t cure colds or flu, they may reduce the severity or duration of these symptoms, helping you manage the sick day better. Their anti-inflammatory and antibacterial properties also offer indirect support during such illnesses. However, it is best if they are used as a complementary approach rather than a standalone remedy.

Boosts Your Immune System

With vitamin C and other antioxidants, cranberries help strengthen the defences of your immune system. 

These compounds improve the white blood cell function that ultimately helps in protecting your body from cell damage. Regular intake may enhance your body's ability to resist common infections. 

Is it Safe to Take Cranberries Daily?

Yes, cranberries are generally safe to consume daily in moderate amounts. They are rich in antioxidants, fibre, and vitamin C, beneficial for urinary tract health, digestion, and even immunity. 

However, you should note that an excess of anything can be harmful. If you consume too much cranberry juice, it can lead to excess sugar intake or stomach discomfort. People prone to kidney stones should also be cautious of taking cranberries in their diet. Since they contain oxalates, they can contribute to stone formation in sensitive individuals. 

As with any supplement or concentrated extract, it is best to follow recommended dosages and consult a healthcare provider if you have underlying health conditions.

How to Use Cranberries?

Cranberries are a versatile fruit that can be used in both sweet and savoury dishes.

• Fresh cranberries: Add to smoothies, oatmeal, or baked goods; tangy in flavour but rich in nutrients.

• Dried cranberries: Eat as a snack or in a salad. If you are avoiding excess sugar, opt for unsweetened cranberries.

• Cranberry juice: You can drink 100% unsweetened juice. Drinking a specified amount of cranberry juice daily can help improve the function of your urinary tract.

• Cranberry supplements: Convenient for UTI prevention or bladder health, but it is important to follow the recommended dosage and consult a professional before adding it into your diet.

• Cranberry tea: A caffeine-free option that you can enjoy daily for help with digestion and to improve your skin.

Takeaway

Cranberries are more than just a tangy snack. They offer numerous health benefits, including improving urinary tract health, reducing inflammation, and even helping with digestion. Whether taken as juice, dried fruit, or supplements, they can help your body increase its defences against certain diseases and their painful symptoms.