Cranberries: More Than Tasty


During the holidays it’s a sure bet that cranberries are a mainstay on just about everyone’s shopping list. It just wouldn’t seem right not to have that traditional jellied sauce that slides out of the can next to the turkey on the table, or a dish of Grandma’s homemade cranberry-orange relish.

These tasty native American berries are something that we should consider throughout every season. They’re chock-full of Vitamin C and fiber, and for decades they’ve been valued for their ability to help prevent and treat urinary tract infections. Now, recent studies report cranberries may also promote gastrointestinal and oral health, prevent the formation of kidney stones, lower LDL and raise HDL (good) cholesterol, aid in recovery from stroke, and help reduce atherosclerosis and cancer.

Quite a feat for such a little fruit that’s been around since the early 1800s. Fresh cranberries, which contain the highest levels of beneficial nutrients, are harvested from October to December, but you can stock up and freeze them for later. Dried cranberries are also a nutritious treat that add flavor to salads, cereal toppings, yogurt, baked goods and more.

Reduce Infections
You’ve probably heard how cranberry juice helps reduce the risk of urinary tract infections (UTI). It’s true. Concentrated tannins in cranberries interact with the tiny, hair-like protrusions on E. coli bacteria, preventing them from adhering to the lining of the bladder. They’re simply washed away in the urine.

Anyone who has suffered from UTIs knows the misery: a burning sensation when urinating, a frequent or intense urge to urinate even when little or nothing is passed, pain in the lower back and/or abdomen, and cloudy, dark or foul-smelling urine. Women are especially prone to UTIs, but men can also get an infection. It’s best to see your doctor right away for a checkup. He or she will run some tests and will probably prescribe a series of antibiotics. Be sure to follow through with the medications, taking them for the entire time prescribed.

Also discuss with your doctor the health benefits of taking cranberry juice, especially when infection comes a calling. The only problem is the high amount of sugar the juice contains to ward off the tart taste. Be aware that many major brands of cranberry juice cocktail are only 30 percent cranberry juice, with water and sweeteners making up the difference. Try a high-quality, full-strength cranberry juice product, often sold at health-food stores. Just add some apple juice if the taste is too tart. As always, read the label and buy the brand with less sugar.

Cranberry Capsules
You might also want to talk to your doctor about taking powdered cranberry capsules instead of just drinking juice. Many of my patients said they love the convenience of the capsules (tablets are also available), taking them regularly along with their daily vitamins. You’ll find them in the over-the-counter pharmacy section of your grocery store where vitamins are sold, at drug and health-food stores, and on the Internet.

Researchers have found that cranberry juice (and capsules/tablets) also help deodorize urine, a big help to those individuals who suffer from incontinence. Don’t forget to drink plenty of water to help prevent your urine from being overly concentrated. This is a good habit to practice all the time.

Researching is always a smart way to learn more. One terrific resource on the Internet is maintained by the Cranberry Institute in East Wareham, Massachusetts. The Web address is www.cranberryinstitute.org. You will find information about the berry, growing regions, emerging research, and informative links to other Web sites.

Another terrific source on the Web is a site titled “The World’s Healthiest Foods” that is operated by a not-for-profit foundation and provides the latest scientific information on the healthiest foods to eat. It offers an independent perspective that’s not influenced by commercial interests. See www.whfoods.com.

I wholeheartedly agree with their philosophy that good health is more than just the absence of disease; it’s a state where you enjoy all the energy, vitality and benefits life has to offer. One of the keys to achieving good health is to use the power of healthy foods to positively affect how you feel, how much energy you have, and the length and quality of your life. There is clear and definitive scientific evidence that proper nutrition plays an important and significant role in reducing the risk of degenerative diseases, and in providing long-term health and longevity.

The section on cranberries on the Web site of The World’s Healthiest Foods is ten pages long. It’s well worth reading more about this power-packed fruit, and definitely worth adding fresh and dried cranberries to your daily menu.
Bon Appetit and Good Health!