Nutrient Brief: Crazy for Cranberries

Crazy for Cranberries

As the year continues to fly on by, one of the benefits of the changing seasons is the emergence of new fresh fruit gathered from the land.   Cranberries are mostly harvested from September through October, so there is a reason why they are such a staple in many fall/winter holiday recipes.  Like most fruits, cranberries pack a major nutritional punch without adding a significant amount of calories to your daily intake.  Here are some of the great benefits of adding this tart fruit to your dietary arsenal:

• One cup whole, raw cranberries contains less than 50 calories, has approximately 4 grams of fiber and about 20% of your recommended vitamin C intake.They contain  proanthocyanidins (PAC’s) which have been proven to thwart bacteria from adhering to the urinary tract (preventing infections), and more recently been studied in relation to these anti-adhesion properties in  other areas of the gastro-intestinal tract as a preventative measure for some common maladies including ulcers and gum disease.
• Full of powerful antioxidants that help protect against free radical damage, thereby reducing the risk of many common cancers.
• Also shown to help reduce low-density lipoproteins (LDL’s) which are a major cause of atherosclerosis, so cranberries are heart-healthy, as well.

While fresh is generally best, cranberries are available year round dried, sauced and juiced.  As with any processed fruit, try to avoid added sugars and go with unsweetened versions if possible.

Katie Jensen, CSCS
Psychology, B.S.
Fitness and Nutrition Coach

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