The benefits of cranberries are sometimes not obvious. They are a small, sour and bitter berry that is not talked about much. During the winter holiday season someone usually serves cranberries. Most people associate cranberries with the dreaded cranberry sauce; however, cranberries are much more versatile then just for sauce. The nutritional benefits of cranberries are numerous. The ways to eat cranberries are also numerous. Read on to find out more about these amazing berries.
Nutritional Benefits of Cranberries
Nutritional Value of Cranberries
Fresh cranberries are 85% to 90% water. The rest is mostly carbs and fiber. As a result, they are low in calories.
The main obvious nutrients in 1 cup (100 grams) of raw, unsweetened cranberries are around the following. Different sources stated different amounts for each category, therefore, these are average numbers.
- Calories: 46
- Water: 87%
- Protein: 0.4 grams
- Carbs: 12.2 grams
- Sugar: 4 grams
- Fiber: 4.6 grams
- Fat: 0.1 grams
The one characteristic that most sources agree on is that cranberries are the lowest in sugar of any fruit. This makes them a very healthy choice, if you can refrain from adding additional sugar. I usually add them to muffins or quick breads, and I do not increase the amount of sugar or sweetener. I like the tart burst of flavor that they provide. Dried cranberries and cranberry juice are high in sugar.
Important Chemicals in Cranberries
There are several important chemicals in cranberries. First, A-type proanthocyanidins may prevent urinary tract infections and bacteria formation in the mouth. These compounds may also keep bad gut bacteria in check. More and more research is suggesting the importance of a healthy gut microbiome. Adding cranberries to your diet can be a proactive measure to decrease bacterial load in your body. Second, cranberries are anti-inflammatory due to their antioxidant content. They contain large amounts of Anthocyanins and flavanols. These are strong antioxidants. Finally, this berry is high in oxalates, so they are not for anyone on a low oxalate diet.
Cranberry Recipes
As I stated in the beginning, the benefits of cranberries are not just for making cranberry sauce at Thanksgiving. There are many ways to incorporate cranberries into delicious recipes and reap the benefits of their nutrients. Check out these recipes to get some great ideas.