Superfood of the Week: Cranberries

Photo by Bruce Foster.

Tis’ the season for giving thanks, huddling around an open fire and feasting with friends and family. This Thanksgiving, when you’re going back for more turkey, mashed potatoes and stuffing, don’t forget the cranberry sauce or relish–the tangy side will cut through all those deliciously rich foods.

Cranberries, like many other colorful fruits and veggies, are packed with antioxidants. Antioxidants have gained celebrity status among health experts for their anti-aging, anti-inflammatory, and anti-cancer properties.

Cranberries are a good source of vitamin C, fiber, manganese, vitamin K and have some great medicinal properties including the following:

• Cranberries increase urinary levels of an anti-bacterial acid called hippuric acid that inhibits the adherence of E. coli to the mucosal lining of the urinary tract and prevents or treats painful urinary tract infections (UTI). Note: do not drink cranberry juice that contains sugar when trying to prevent a UTI, as the sugar will feed the bacteria and allow the infection to flourish. Cranberry capsules or unsweetened juice works best. Due to its intense tart flavor, unsweetened cranberry juice is hard to drink for many, so I recommend diluting it with water when drinking for UTI prevention. Of course, consult with your doctor if you are experiencing pain with urination or blood in your urine.

• Contain proanthocyanadins which help to prevent plaque formation on teeth.

• Cranberries proanthocyanadins have been found to prevent cancer by blocking tumor growth.

• Research has found that cranberries help to regulate cholesterol by reducing LDL levels and raising HDL levels, protecting against heart disease.  The anti-oxidant and anti-inflammatory properties of cranberries also decrease oxidation of cholesterol which also prevents atherosclerosis and decreases risk of heart disease.

• Shown in a test tube, to prevent breast cancer cells from multiplying.

• Regular consumption of cranberries has been shown to help kill H. pylori bacteria, which can cause digestive problems, ulcers and stomach cancer.

• May have anti-viral properties

• The high antioxidant content in cranberries helps to prevent age-related macular degeneration.

Remember, to get the maximum benefit from cranberry juice, always look for unsweetened juice. You can add your own healthy natural sweetener. I like to sweeten my drinks with a bit of agave syrup because it dissolves easier than honey and doesn’t have a strong flavor like maple syrup.

For a fun cranberry spritzer, mix unsweetened cranberry juice with sparkling water, agave syrup to taste, and a squeeze of lime! You can also substitute cranberry juice with pomegranate juice.

Here’s a recipe for a great gluten free cranberry chutney. Enjoy!

Dr. Nishant Rao is a co-founder of WellWire.com. He is a well-traveled naturopathic doctor and new father, practicing an integrative approach to create wellness in and around Los Angeles. Become a patient or discover his practice.