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Cranberries are members of the heather family, just like their near relatives, the blueberry, bilberry, and lingonberry. Even though the North American cranberry is the most commonly produced variety, wild cranberries vary in colour, size, and shape.


Due to their highly sour flavour, fresh cranberries are hardly ingested. Instead, most consume fruit juice, which is generally sweetened and blended with other fruit liquids. Cranberries are also available in various sauces, dried berries, supplement powders, and extracts.


Studies conducted by the USDA continually demonstrate that cranberries contain a vast array of healthful vitamins and plant compounds, some of which have been shown to combat urinary tract infections (UTIs), aid in liver cleansing, and manage other medical condition disorders.

What Is a Cranberry?

Cranberries are small, red, spherical, firm, and bitter fruits. They are primarily found in northern and southern North America, where they thrive on vines in freshwater bogs. It is collected throughout the United States and Canada around September and October.


There are two methods of cranberry collection: wet and dry. In wet harvest, the bogs are flooded, and the floating berries are gathered, but no water is used in dry yield.


Fruit harvested during the dry season is processed into fresh fruit goods, such as juice and jam, whereas fruit harvested during the wet season produces processed foods, such as cranberry sauce and juice.


Consequently, adopting any of the several cranberry-based products available on the market is a simple method to enhance one's health.

The Nutritional Value Of Cranberry Fruit

Listed below is the nutritional value of cranberries. 100 grammes of cranberries contain the following:


  • Vigour- 46 kcal
  • Protein- 0.46g 
  • Carbohydrates- 12g 
  • Protein- 0.46g 
  • Sugar- 4.27g
  • Total fat- 0.13g
  • Potassium- 80mg
  • Calcium- 8 mg
  • Iron- 0.23mg
  • Magnesium- 6mg
  • Phosphorus – 11 mg
  • Vitamin C – 14mg

The Health Benefits Of Cranberries

According to research conducted by the USDA, cranberries had the highest concentration of antioxidant phenols among 20 different types of fruits. Cranberries have earned its reputation as a superfood for these reasons. Among the numerous health benefits they offer, the most significant are:

1. Suppresses Urinary Tract Infection

In addition to flavonoids, terpenoids, anthocyanins, and catechins, cranberries also contain organic acids including citric, malic, quinic, benzoic, and glucuronic. Cranberries' organic acid helps urine remain acidic, which is toxic to bacteria. This contributes to the prevention of urinary tract infections.


2.Enhance Heart Health

Cranberry Fruit  juice's active components are known to have vasodilatory effects. Cranberry juice has been found to have a vasodilatory effect, which can relieve hypertension by relaxing constricted blood vessels (high blood pressure).

3.Enhances Dental Health

Cranberry juice contains a high quantity of anti-cavity antioxidants. Additionally, because of cranberry juice, bacteria that cause cavities have a harder time adhering to your teeth. Oral bacteria produce plaque on teeth, and glucan is an essential component. Plaque is composed primarily of glucan molecules, which accumulate over time and lead to tooth decay.

4. Improves Kidney Functions And Overall Health

Cranberry juice has been used for years as a natural treatment for urinary tract infections and kidney disorders. In addition, it has been demonstrated that the chemicals in cranberries prevent dangerous bacteria and viruses from binding to cells.


5. Improves Liver Health

According to studies, cranberry extract reduces liver fat. In addition, cranberry extract helps humans maintain a healthy blood lipid and cholesterol profile. Participants that ingest this extract experience an increase in HDL levels. In addition, the expression of anti-inflammatory genes and chemicals is increased.

6.Defends against vaginal infections

Due to the close closeness of the urethra to the vagina and anus, women are more susceptible to UTIs than men. In addition, the length of the female urethra is shorter than that of the male. Consequently, these microorganisms can travel from the anus to the urethra during urination or sexual contact.

7. Reduces Diabetes's Impact And Severity

Cranberry juice is a healthful beverage enjoyed by many individuals. People with diabetes should consume ½  cup (125 mL) of pure, unsweetened cranberry juice, which contains around 15 grammes of carbs from naturally occurring sugar. You can also use mild, unsweetened cranberry juice for fewer calories and sugar.

Recommendations of a Dietician

Cranberries include a wealth of healthy nutrients. We have previously discussed a number of the health benefits it brings. Cranberries have no recognised RDI, but you should consume 1–2 cups of fruit or juice daily. 


If you also suffer from a urinary tract infection (UTI), you may increase your intake to 3 cups. There are numerous ways to incorporate whole fruit into one's diet. Raw in a salad with oats or blended in a smoothie, they are extraordinarily flexible.

The Final Say

This fruit is typically consumed through dried berries, cranberry juice, and dietary supplements. They are valuable food sources due to the unique plant chemicals they contain and the vitamins and minerals they give.


To enhance your knowledge, go to the reference link. 



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