Fruits that reign supreme in autumn and early winter are not only apples and pears but also cranberries. It is particularly popular in the United States and Canada. Fresh cranberries have an intense red colour, a ball-like shape, and a sour flavour that goes well with sweet and savoury dishes. Find out if cranberries are healthy and learn about different ways to introduce them into your daily diet.
FRESH CRANBERRIES - NUTRITIONAL VALUES
Fresh cranberries are a product of great nutritional value. Its main macronutrient is carbohydrates (12% of content), of which 1/3 is dietary fibre (about 4% of content). Cranberries provide small amounts of protein and fats, and their energy value is 46 kcal per 100 g of product. This makes it a medium-calorie fruit.
Cranberry is a rich source of vitamins (C, A, E, B1, B2), flavonoids, phenolic acids, and carotenoids. It also contains important minerals, including potassium, magnesium, and calcium.
DRIED CRANBERRIES - WHICH ONE TO CHOOSE?
Drying cranberries results in water loss and nutrient concentration, thereby increasing their caloric content. The nutritional value will also depend on whether you buy sweetened dried cranberries (e.g. with sugar, concentrated apple juice) or cranberries without added sweeteners.
In the case of sweetened dried cranberries, the amount of carbohydrates is very high (they amount to about 83% of the product content), and the amount of dietary fibre increases slightly. Its caloric content, on the other hand, increases several times compared to fresh cranberries and amounts to 308 kcal per 100g of product.
What looks more favourable are the macronutrients of unsweetened dried cranberries. Although its caloric content is even higher, equal to approx. 320 kcal, it has fewer carbohydrates (55%), including a very high amount of dietary fibre (32%), and twice as much protein and fat. Such dried cranberry has weight-loss properties, as it provides a longer feeling of satiety and reduces the desire for a snack between meals. It is definitely a better choice than sweetened dried cranberries.
CRANBERRIES - HEALTH-PROMOTING PROPERTIES
One of the most appreciated properties of cranberry is its effect on the urinary system. It lowers the pH of the urine, which helps to inhibit the growth of bacteria responsible for inflammation within this system. In addition, it acts as a diuretic, allowing us to flush out more bacteria in the urine.
Cranberries are abundant in antioxidant compounds, meaning they support the prevention and treatment of cardiovascular and other diseases linked to the harmful effects of oxygen-free radicals.
Not everyone can consume cranberries, however. Some individuals need to limit it due to its sizable oxalate content. Their excessive consumption is harmful to persons suffering from kidney stones, having calcium deficiency, and increased risk of osteoporosis. On the other hand, consuming cranberries during pregnancy and lactation is safe and even recommended due to their natural antibacterial effects.
HOW MUCH CRANBERRIES TO EAT DAILY?
Studies confirming the health-promoting properties of cranberries have typically used doses of 100-300 g of fresh cranberries, equivalent to 7-10 g of dried cranberries, and 100-150 ml of 100% cranberry juice.
HOW TO EAT FRESH CRANBERRIES?
A popular way to use this product is to prepare cranberry preserves. In addition to juice and syrup, you can also prepare cranberry jam suitable for both sweet meals and as an addition to meats. You can add fresh cranberries to cakes, muffins, oatmeal, and smoothies.
A VARIED DIET IS THE KEY TO HEALTH
A fundamental lifestyle element for maintaining health is a balanced diet. It allows the body to receive all nutrients in the right amounts. For this reason, each day you should choose a variety of vegetables, fruits, whole-grain cereal products, and sources of healthy fats and protein.
Not sure how to develop healthy habits and make the right food choices? Try the diets and consultations offered by Sofra Health Institute nutritionists.
