Nutrition Value Cranberry Everyday Life
Cranberry
Cranberries (Vaccinium macrocarpon) are native to North America and were used by Native Americans to treat bladder and kidney diseases. They enjoyed cranberries cooked and sweetened with honey or maple syrup—a cranberry sauce recipe that was probably a treat at early New England Thanksgiving feasts. Cranberries were also used by the Indians decoratively, as a source of red dye, and medicinally, as a poultice for wounds since their astringent tannins contract tissues and help stop bleeding, and the compounds in cranberries have antibiotic effects. Early settlers from England learned to use the berry both raw and cooked for many ailments, including appetite loss, stomach problems, blood disorders, and scurvy, caused by not getting enough vitamin C. By the beginning of the 18th century, the tart red berries were already being exported to England by the colonists.
In terms of scientific classifications, one of the most common cranberry types is Vaccinium oxycoccos, sometimes referred to as European cranberry. This species of cranberry is native to the Northern Hemisphere and found not only in Northern Europe but also Northern Asia and Northern North America.
Another common type—Vaccinium macrocarpon—is larger and more common along the eastern parts of the United States and Canada. This is the cranberry species that is most widely commercially cultivated. Vaccinium microcarpum is a smaller cranberry species that is most widely found in Northern Europe and Northern Asia.
Historically, cranberry fruits and leaves were used for a variety of problems, such as wounds, urinary disorders, diarrhea, diabetes, stomach ailments, and liver problems. The berries are used to produce beverages and many other food products, as well as dietary supplements in the form of extracts, capsules, or tablets.
Plant Description of Cranberry
Shrubs: Cranberries are low, creeping and evergreen shrubs or vines up to 2 m long and 5 to 20 cm in height, with slender, wiry stems, not thickly woody, and small evergreen leaves. The cranberry bush has upright branches with leaves that are speckled underneath by tiny dots. Cranberry is related to blueberry, buckberry, huckleberry, and bilberry.
Flowers: The flowers are dark pink, with very distinct reflexed petals, leaving the style and stamens fully exposed and pointing forward. These lacy flowers have an outer ring of large white florets with many smaller white florets in the center. Pink flowers blossom and red-black fruits appear during June and July. They are pollinated by domestic honey bees. In spring, it bears wide, flat flower clusters.
Fruits: The clusters of rounded fruits that are initially white, but turn to yellow-orange first and then to brilliant red in the fall and often hang on the plant through the winter. The fruit is a false berry that is larger than the leaves of the plant. Cranberries are also called “bounce berries” because they bounce when ripe. They are edible, with an acidic taste that can overwhelm their sweetness. These red berries are used in foods and in herbal products.
Cranberries are high in antioxidants, partly from substances called proanthocyanidins, which give cranberries their vibrant color. Antioxidants neutralize particles in the body known as free radicals, which damage cell membranes, tamper with DNA, and even cause cell death. Cranberries are also an excellent source of vitamin C, another important antioxidant. Scientists are researching to see if the antioxidant ability of cranberries will help protect against heart disease and cancer.
The ripe fruit of the cranberry is the part used in commercial and medicinal preparations. Cranberries retain their maximum amount of nutrients and their maximum taste when they are enjoyed fresh and not prepared in a cooked recipe. That is because their nutrients including vitamins, antioxidants, and enzymes are unable to withstand the temperature (350°F/175°C) used in baking.
Nutritional Value of Cranberry
Cranberry provides us with an astonishing array of phytonutrients. Among these phytonutrients are phenolic acids (including hydroxycinnamic, caffeic, coumaric, and ferulic acid); proanthocyanidins (especially epicatechins); anthocyanins (including cyanidins, malvadins and peonidins); flavonoids (including quercetin, myricetin, and kaempferol); and triterpenoids (especially ursolic acid). Many of these phytonutrients offer antioxidant, anti-inflammatory, and anti-cancer health benefits. Cranberries are also an excellent source of vitamin C, a very good source of dietary fiber and manganese, and a good source of vitamin E and vitamin K.
Water harvesting of Cranberry
Many cranberries are water-harvested. Water-harvesting means that the cranberries are grown in bogs and floated in water to allow for easy harvesting. For many years, water-harvesting of cranberries has been looked upon as an industry convenience. It’s simply easier to harvest berries that are floating on the surface. However, recent research has shown that the anthocyanin content of cranberries (the phytonutrients that give the berries their amazing red color) increases in direct proportion to the amount of natural sunlight striking the berry. If berries floating on top of water get exposed to increased amounts of natural sunlight (in comparison to other growing and harvesting conditions), they are likely to develop greater concentrations of anthocyanins. These greater concentrations of anthocyanins are likely to provide us with stronger health benefits. In other words, water-harvesting may turn out to provide more than just harvest convenience. If cranberries can be exposed to greater amounts of natural sunlight, it can increase their phytonutrient health benefits that involve the unique antioxidant and anti-inflammatory properties of anthocyanins.
General uses of Cranberry: The berries are used to produce beverages and many other food products, as well as dietary supplements in the form of extracts, teas, and capsules or tablets.
Health Benefits of Cranberry
Cranberry for Urinary Infections
Several studies indicate that cranberry helps prevent urinary tract infections (UTIs) of the bladder and urethra (the tube that drains urine from the bladder), particularly for women who have frequent UTIs., commonly caused by bacteria known as Escherichia coli (E. coli). For many years, researchers believed that the ability of cranberries and cranberry juice to help prevent urinary tract infections (UTIs) was partly related to the strong acidity of the cranberries. Recent research has shown that it’s not the acidity of the cranberries, but the unusual nature of their proanthocyanidins (PACs) that is related to prevention of UTIs. The special structure of these PACs (involving A-type linkages between their components) acts as a barrier to bacteria that might otherwise latch on to the urinary tract lining. In one study of older women, cranberry juice reduced the amount of bacteria in the bladder compared to placebo. Another study showed that younger women with a history of frequent UTIs who took cranberry capsules had fewer UTIs compared to those who took placebo. Strong scientific studies support using cranberry, either in capsules or as juice, for preventing – though not treating – urinary tract infections. In many studies, the UTI-preventing benefits of cranberries are somewhat modest and limited to women who have recurrent UTIs. However, studies suggest that cranberry does not work once you have a UTI. That is because it is less effective once the bacteria have already attached. For this reason, cranberry is more effective at preventing UTIs than treating them. UTIs should be treated with conventional antibiotics. But this whole area of investigation has opened the door to an understanding of other possible cranberry benefits.
Cranberry for Ulcers
Two studies have shown that cranberry may also prevent the bacteria Helicobacter pylori from attaching to stomach walls. H. pylori can cause stomach ulcers, so cranberries may play a role in preventing stomach ulcers. However, more research is needed.
Cranberry for Dental protection
In the case of our gums, the anti-inflammatory properties of cranberry can help us lower our risk of periodontal disease. Chronic, excessive levels of inflammation around our gums can damage the tissues that support our teeth. It’s exactly this kind of inflammation that gets triggered by ongoing overproduction of certain cytokines. (Cytokines are messaging molecules, and the pro-inflammatory cytokines tell our cells to mount an inflammatory response. As messages are sent more frequently and more constantly, the inflammatory response becomes greater.) Phytonutrients in cranberry help reduce this inflammatory cascade of events precisely at the cytokine level. Production of pro-inflammatory cytokines like interleukin 6 (IL-6) and RANTES (Regulated on Activation Normal T-cell Expressed and Secreted) is lowered by the activity of cranberry phytonutrients. In addition, cranberry phytonutrients inhibit the activity of the enzymes cyclo-oxygenase 1 (COX-1) and cyclo-oxygenase 2 (COX-2). These COX-1 and COX-2 enzymes are key factors in the production of other pro-inflammatory messaging molecules, and by inhibiting these enzymes, cranberry’s phytonutrients significantly lower our risk of unwanted inflammation. A compound discovered in cranberries, proanthocyanidine, prevents plaque formation on teeth; mouthwashes containing it are being developed to prevent periodontal disease. It is also found to decrease production of cavity and plaque producing bacteria in the mouth.
Cranberry for Cardiovascular Benefits
Following decreased risk of urinary tract infection (UTI), increased health of the cardiovascular system is perhaps the best-researched area of cranberry health benefits. It’s the combined impact of cranberry antioxidants and anti-inflammatory phytonutrients in cranberry that’s responsible here. Oxidative stress and chronic inflammation can place our blood vessel walls at great risk of damage. Once damaged, our blood vessels walls can undergo a process of plaque formation, and our risk of atherosclerosis (blood vessel wall thickening and blood vessel blocking) can be greatly increased.
Dietary intake of cranberries and cranberry juice (in normal everyday amounts, unchanged for research study purposes) has been shown to prevent the triggering of two enyzmes that are pivotal in the atherosclerosis process (inducible nitric oxide synthase, or iNOS, and cyclo-oxygenase 2, or COX-2). In both cases, cranberry has also been shown to prevent activation of these enzymes by blocking activity of a pro-inflammatory cytokine- messaging molecule called tumor necrosis factor alpha (TNF-alpha). These anti-inflammatory benefits of cranberry appear to be critical components in the cardiovascular protection offered by this amazing fruit.
The antioxidant components of cranberries also appear to play a key role in cranberry’s cardiovascular benefits. In animal studies, these antioxidant benefits have been clearly associated with decreased risk of high blood pressure. By reducing oxidative stress inside the blood vessels, cranberry extracts consumed by rats and mice have helped prevent over constriction of the blood vessels and unwanted increases in blood pressure. Three related phytonutrient compounds—resveratrol, piceatannol, and pterostilbene—deserve special mention with respect to cranberry’s antioxidants. These unique phytonutrients may provide cranberry with some equally unique antioxidant properties, and a special ability to support our cardiovascular system in this regard.
Cranberry for cholesterol
A final area of cardiovascular support provided by cranberry is its ability to help us lower our LDL-cholesterol and total cholesterol, while simultaneously helping us increase our level of HDL-cholesterol. Cranberry most likely helps us achieve these cholesterol-improving changes by helping to improve oxidative and inflammatory aspects of the everyday environment in which our cholesterol-containing molecules must exist. This improved cholesterol control offered by cranberry contributes even further to our decreased risk of blood vessel blocking problems, since excess accumulation of LDL-cholesterol and insufficient amounts of HDL-cholesterol can increase the tendency of our blood vessels to become blocked. All in all, it’s quite amazing how a simple food like cranberry can provide us with cardiovascular benefits at so many different levels, all rolled into one.
Cranberry for Antioxidant Protection
Although previously mentioned in this Health Benefits section, the antioxidants found in cranberry are especially important contributors to its potential for health support. From a research perspective, there are two especially important points to consider when thinking about the antioxidant benefits of cranberries. First is the amazing array of antioxidants that are found exclusively in whole cranberries. Cranberry’s special combination of phenolic antioxidants, proanthocyanidin antioxidants, anthocyanin antioxidants, flavonoid antioxidants, and triterpenoid antioxidants is without a doubt unique. Also unique is the particular combination of three antioxidant nutrients—resveratrol, piceatannol, and pterostilbene—found in cranberry. Second are the research findings regarding the synergy between these nutrients. The phytonutrients in cranberry provide maximal antioxidant benefits only when consumed in combination with each other, and also only when consumed alongside of conventional antioxidant nutrients present in cranberry like manganese and vitamin C. When cranberry processing disrupts this antioxidant combination, health benefits from cranberry are decreased. Multiple studies in multiple health benefit areas point to this same conclusion—it’s the overall blend of cranberry antioxidants that provides us with the strongest health benefits.
Cranberry for Anti-Cancer Benefits
No area of cranberry research has been more intriguing in the past 10 years than research on cranberry and cancer, even though the majority of studies in this area have involved lab studies on human cancer cells or animal experiments. On a virtual year-by-year basis, scientists continue to identify new mechanisms that establish cranberries as anti-cancer agents. These mechanisms are now known to include: blocked expression of MMPs (matrix metalloproteinases); inhibition of ODC (ornithine decarboxylase enzymes); stimulation of QRs (quinone reductase enzymes); inhibition of CYP2C9s (Phase I detoxification enzymes); and triggering of apoptosis (programmed cell death) in tumor cells.
It’s important to point out that this amazing list of anti-cancer properties in cranberry is not sufficient to establish cranberry as a food to be used in the treatment of cancer. However, it is a list that appears consistent with other studies of cranberry and cancer showing dietary intake of this food to help prevent cancer occurrence. These cancer-preventive benefits of cranberry are especially likely in the case of breast, colon, lung, and prostate cancer. None of the cancer-related benefits of cranberries should be surprising, since cranberry is loaded with antioxidant and anti-inflammatory nutrients. Chronic excessive oxidative stress (from lack of sufficient antioxidant support) and chronic excessive inflammation (from lack of sufficient anti-inflammatory compounds) are two key risk factors promoting increased likelihood of cancer. With its unique array of anti-oxidant and anti-inflammatory nutrients, cranberry seems ideally positioned to help us lower our risk of cancer development.
Cranberry for Digestive Tract Benefits
When you add up the health-related benefits of cranberry for our mouth and gums (decreased risk of periodontal disease), stomach (decreased risk of stomach ulcer), and colon (decreased risk of colon cancer), it’s impossible not to conclude that cranberry is unique among fruits in its ability to provide us with digestive tract benefits. Every category of phytonutrient known to be provided by cranberry is also known to play a role in digestive tract support. In the case of cranberry’s proanthocyanidins, it’s decreased adherence of the bacterium Helicobacter pylori to our stomach wall that’s made possible by intake of cranberry. In the case of cranberry’s flavonoids, anthocyanins and triterpenoids, provide antioxidant and anti-inflammatory benefits that decrease our risk of colon cancer, and also our risk of periodontal disease. Recent research has also shown that cranberry may be able to help optimize the balance of bacteria in our digestive tract. Participants in one recent study involving cranberry juice intake (in amounts of approximately 2 ounces per day and over the course of about 3 months) were able to increase the numbers of Bifidobacteria in their digestive tract while maintaining other bacterial types (Bifidobacteria are typically considered to be a desirable and “friendly” type of bacteria). As a result, the relative amount of Bifidobacteria was increased, and the bacterial environment of the digestive tract may have become more favorable. Given the vast array of phytonutrients in cranberry and the known connection between so many of these phytonutrients and digestive tract health, it is expected to see the digestive benefits of cranberry becoming more and more apparent in future research on this incredible berry.
Cranberry for Anti-Inflammatory Benefits
For the cardiovascular system and for many parts of the digestive tract (including the mouth and gums, stomach, and colon) cranberry has been shown to provide important anti-inflammatory benefits. Dietary consumption of cranberry has also been shown to reduce the risk of chronic, unwanted inflammation in the stomach, large intestine (colon) and cardiovascular system (especially blood vessel linings). It’s the phytonutrients in cranberry that are especially effective in lowering our risk of unwanted inflammation, and virtually all of the phytonutrient categories represented in cranberry are now known to play a role. These phytonutrient categories include proanthocyanidins (PACs), anthocyanins (the flavonoid pigments that give cranberries their amazing shades of red), flavonols like quercetin, and phenolic acid (like hydroxycinnamic acids).
Cranberry for Immune Support
While research in this area is somewhat limited, recent studies on the immune support benefits of cranberry are exciting. In studies on very small numbers of human participants, intake of cranberry extracts has shown the ability to improve multiple aspects of immune function, and to lower the frequency of cold and flu symptoms in the subjects. In several of these studies, the cranberry extracts were standardized to contain a known, higher-end amount of proanthocyanidins (PACs)—somewhat comparable to a double-strength cranberry juice. The doses of cranberry extract used in these studies match up fairly well with generous intake of whole, raw cranberries, and future studies are expected to be focused on precisely that: intake of whole, raw cranberries and resulting changes in cold and flu symptoms.
Cranberry for eyes
Cranberries are especially beneficial to the eyes (they significantly improve symptoms of cataracts, macular degeneration, and diabetic retinopathy).
Available Forms of Cranberry
Cranberries are available in fresh, frozen, juice and concentrate forms. Dried berries are also available in tablet or capsule form. Pure cranberry juice is very sour, so most cranberry juices contain a mixture of cranberries, sweeteners – which may make the juice less healthy – and vitamin C. Look for a brand of cranberry juice that has the lowest amount of added sugar or is sugar-free.
How to Take Cranberry
Dietary form: A substantial number of recent studies have shown that whole cranberries consumed in dietary form—in comparison with purified cranberry extracts consumed in either liquid or dried supplement form—do a better job of protecting our cardiovascular system and our liver. Several groups of researchers have summarized their health benefit findings by pointing out that it is the synergy among cranberry nutrients (rather than individual cranberry components) that is responsible for cranberry’s health benefits. This synergy is only found in the whole berry as consumed in food form. This rule about whole dietary intake appears to apply to the antioxidant benefits, anti-inflammatory benefits, and anti-cancer benefits of cranberry. Combine unsweetened cranberry in equal parts with your favorite fruit juice and sparkling mineral water for a lightly sweetened, refreshing spritzer. For even more color appeal, garnish with a slice of lime.
Pediatric: Cranberry juice is considered safe for children to drink. However, there is not enough evidence to establish a safe dose for children prone to UTIs. A child with a UTI should be seen by a doctor.
Adult: Juice: 3 or more fluid oz. of pure juice per day, or about 10 oz. of cranberry juice cocktail, for preventing UTIs. Ask your doctor about the right dose for you. Fresh or frozen cranberries: 1.5 ounces
Side Effects of Cranberry
Caution: The use of herbs is a time-honored approach to strengthening the body and treating disease. Herbs, however, can trigger side effects and can interact with other herbs, supplements, or medications. For these reasons, herbs should be taken with care, under the supervision of a health care provider.
Diarrhea: Cranberry juice is generally considered safe with no serious side effects, even for pregnant women. Cranberry supplements are considered safe for most people, although pregnant and breastfeeding women should ask their doctor before taking any supplement, including cranberry. Eating cranberry products in food appears to be safe, but drinking excessive amounts of juice could cause gastrointestinal upset or diarrhea.
UTI: People who think they have a urinary tract infection should see a health care provider for proper diagnosis and treatment. Cranberry products should not be used to treat infection. It is important to inform your health care providers about any herb or dietary supplement you are using, including cranberry. This helps to ensure safe and coordinated care.
Stones: Contrary to popular opinion, the latest research shows mixed results for cranberry with respect to kidney stone formation. This area of the health research can be confusing. Kidney stones can be formed from several different mineral-including combinations. The most common type of kidney stones involves a combination of calcium-plus-oxalic acid and are called calcium-oxalate stones. The others include a variety of stones, including calcium-phosphate stones (called brushite stones), magnesium-sulfate containing stones (called struvite stones), and uric acid-containing stones (called urate stones).
Since cranberries have the ability to increase the concentration of both calcium and oxalate in the urine, they can increase the likelihood of calcium-oxalate stone formation in susceptible individuals. Urinary uric acid, however, is typically decreased by intake of cranberry, and so risk of urate stones in susceptible individuals can be decreased by intake of cranberry.
With other types of kidney stones, mixed effects of cranberry intake have been demonstrated. The bottom line at this point in the research process seems clear: individuals with kidney stone problems of any kind, or known susceptibility to kidney stone formation, should talk with their healthcare provider if considering inclusion of cranberry in their diet. There’s a good chance for cranberry to be a problematic addition to the diet in the case of adults with a history of kidney stone formation.
Sweeteners: Because most cranberry juice contains added sugar, people who have diabetes should look for brands that are artificially sweetened or should be careful how much sweetened juice they drink.
Allergy: People who are allergic to aspirin may also be allergic to cranberry.
Blood-thinning drugs: There are some indications that cranberry should be used cautiously by people who take blood-thinning drugs (such as warfarin), medications that affect the liver, or aspirin.
Category: HERBS
