Cranberries
Very Much Under Construction
History
The North American cranberry industry has a long and distinguished history. Native peoples used cranberries as food, in ceremonies and medicinally. Revolutionary War veteran Henry Hall planted the first commercial cranberry beds in Dennis Massachusetts in 1816. Today cranberries are farmed on approximately 40,000 acres (16,200 hectares) across the northern United States and Canada.
Botany
The North American cranberry, Vaccinium macrocarpon, Aiton, is a member of the family Ericaceae that is composed of about 1350 species including Scotch Heather (Calluna vulgaris), Rhododendrons (Rhododendron spp.) and Blueberries (Vaccinium augustifolium, V. corymbosum). Cranberries are a low-growing, vining, woody perennial plant with small, alternate, ovate leaves. The plant produces stolons (horizontal stems) up to 6 feet (2 m) long. Short vertical branches, or uprights, 2 to 8 inches (5 to 20 cm) in height, grow from buds on the stolons and these can be either vegetative or fruiting. Each fruiting upright may contain as many as seven flowers. Pollination is primarily via domestic honey bees.
Harvest Information
The majority of cranberries are harvested between September and October, and occurs in one of two ways. By far the most common is wet or water harvest. The beds are flooded and the fruit is "beaten" off the vine using a specialized harvester. The floating fruit is then corralled and loaded onto trucks for delivery to a receiving station. Wet harvested fruit is used for processed cranberry products like juice and sauce. Dry harvested fruit is "combed" from the vines using a mechanized picking machine. No water is involved during this process. The fruit is loaded into bins and shipped to receiving stations where it is cleaned and packaged as fresh fruit.
Uses of Cranberries
The Many Health Benefits of Cranberries
Cranberries contain proanthocyanidins (PACs) that can prevent the adhesion of certain of bacteria, including E. coli, associated with urinary tract infections to the urinary tract wall. The anti-adhesion properties of cranberry may also inhibit the bacteria associated with gum disease and stomach ulcers.
Recent scientific research shows that cranberries and cranberry products contain significant amounts of antioxidants and other phytonutrients that may help protect against heart disease, cancer and other diseases.
Indigenous peoples have used cranberry preparations to treat urinary tract infections (UTI) and other illness for centuries. Modern medical research has revealed the chemical and physiological effects cranberries have on the urinary tract and just how drinking cranberry juice may help prevent urinary tract infections.
Cranberries contain proanthocyanidins (PACs), which inhibit the fimbrial adhesion of bacteria 1,17, including Escherichia coli, to the urinary tract epithelium and hence the subsequent reproduction required for infection. It is these unique compounds that are pivotal in the prevention of UTI.
Evidence has been accumulating which indicates that natural components in the fruit act to inhibit the adhesion of infection-causing E. coli bacteria within the urinary tract. The compounds responsible have been identified by Howell et al. as proanthocyanidins (PACs), or condensed tannins. While many fruits contain similar compounds, thus far only the PACs of cranberries and blueberries, which are botanically related species, have been shown to exhibit this effect. More detailed work presented in April 2002 showed that of tests with cranberries, grapes, apples, tea, and chocolate, only cranberries exhibited this ability to block bacteria from sticking.
While cranberry is perhaps best known for its effect on urinary tract health, newer research indicates that it may act elsewhere in the body against other bacteria as well. The adhesion of the different types of bacteria that cause both stomach ulcers, and periodontal gum disease, have been shown to be inhibited in the presence of cranberry, and it is likely that others susceptible bacteria will be found as well.
It is likely that the anti adhesion effect may have far reaching implications. Not only may regular consumption of cranberry products help maintain health, but in the process will reduce the number of infections in a given population, and thereby the doses of antibiotics which are needed. It is becoming increasingly clear that a reduction in general antibiotic use also reduces the likelihood of the bacteria becoming resistant to those very same antibiotics, which is a public health problem of global proportions.
Cranberries have been shown to contain more antioxidant phenols than 19 commonly eaten fruits according to a study published in the November 19, 2001 edition of the Journal of Agriculture and Food Chemistry x." These antioxidants may play a role in helping to prevent heart disease and certain cancers"
a unique cranberry juice component, a high-molecular-weight nondialysable material (NDM), has the ability to reverse and inhibit the coaggregation of certain oral bacteria responsible for dental plaque and periodontal disease in vitro.58 In addition to cranberry, NDM was isolated from blueberries, mangos, peaches, plums and raspberries. Only weak activity was found in blueberry and the other fruits tested showed no inhibition activity.
A high-molecular-weight nondialysable constituent of cranberry juice has been shown to inhibit the adhesion of H. pylori to human gastric mucus in vitro.10 These preliminary results suggest that cranberry may be beneficial in the prevention of peptic ulcers through the inhibition of H. pylori adhesion to gastric mucus and stomach epithelium.
Cranberries contain significant amounts of flavonoids and polyphenolic compounds that have been demonstrated to inhibit low density lipoprotein oxidation.32,44,61 Ongoing research continues to suggest that cranberries may offer a natural defense against atherosclerosis.and protection against chronic age-related afflictions like loss of coordination and memory.
Cranberries score high on the antioxidant scale at 1750 ORAC (oxygen radical absorbance capacity) units per 100 g (about 3.5 oz.) of fresh fruit.28
Using an animal model James Joseph, Ph.D. and Barbara Shukitt-Hale Ph.D. have been experimenting with cranberries and their ability to protect brain cells from free radical damage and subsequent motor and cognitive function losses. Rats fed diets supplemented with cranberries are put through a series of tests to evaluate their neural function compared to a control group. Preliminary results indicate that there will be compelling evidence that cranberry can help protect the brain from neurological damage (unpublished results).
^ Note: ORAC, or oxygen radical absorbance capacity, measures the ability of a substance to subdue oxygen free radicals in vitro.
NUTRITION CHART HERE
Data source : USDA National Nutrient Database
24% vitamin C
20% dietary fiber
110 grams = 3.88 ounces = 1 cup = 51 calories
TEMPORARY COLLECTION and HOLDING AREA for IMAGES
TEMPORARY COLLECTION and HOLDING AREA for COPY
Cranberries are a group of evergreen dwarf shrubs or trailing vines in the genus Vaccinium subgenus Oxycoccos, or in some treatments, in the distinct genus Oxycoccos. They can be found in acidic bogs throughout the cooler regions of the Northern Hemisphere.
Cranberries are low, creeping shrubs or vines up to 2 m long and 5 to 20 cm in height;[1] they have slender, wiry stems that are not thickly woody and have small evergreen leaves. The flowers are dark pink, with very distinct reflexed petals, leaving the style and stamens fully exposed and pointing forward. They are pollinated by domestic honey bees. The fruit is a berry that is larger than the leaves of the plant; it is initially white, but turns a deep red when fully ripe. It is edible, with an acidic taste that can overwhelm its sweetness.
Cranberries are a major commercial crop in certain American states and Canadian provinces (see cultivation and uses below). Most cranberries are processed into products such as juice, sauce, and sweetened dried cranberries, with the remainder sold fresh to consumers. Cranberry sauce is regarded an indispensable part of traditional American and Canadian Thanksgiving menus and European winter festivals.[2]
Since the early 21st century within the global functional food industry, there has been a rapidly growing recognition of cranberries for their consumer product popularity, nutrient content and antioxidant qualities, giving them commercial status as a "superfruit".
Species and description
Subgenus Oxycoccos, sect. Oxycoccos
* Vaccinium oxycoccos or Oxycoccos palustris (Common Cranberry or Northern Cranberry) is widespread throughout the cool temperate Northern Hemisphere, including northern Europe, northern Asia and northern North America. It has small 5–10 mm leaves. The flowers are dark pink, with a purple central spike, produced on finely hairy stems. The fruit is a small pale pink berry, with a refreshing sharp acidic flavour.
* Vaccinium microcarpum or Oxycoccos microcarpus (Small Cranberry) occurs in northern Europe and northern Asia, and differs from V. oxycoccus in the leaves being more triangular, and the flower stems hairless. Some botanists include it within V. oxycoccos.
* Vaccinium macrocarpon or Oxycoccos macrocarpus (Large cranberry, American Cranberry, Bearberry) native to northeastern North America (eastern Canada, and eastern United States, south to North Carolina at high altitudes). It differs from V. oxycoccus in the leaves being larger, 10–20 mm long, and in its slightly apple-like taste.
Subgenus Oxycoccos, sect. Oxycoccoides
* Vaccinium erythrocarpum or Oxycoccos erythrocarpus (Southern Mountain Cranberry) native to southeastern North America at high altitudes in the southern Appalachian Mountains, and also in eastern Asia.
Vaccinium oxycoccos flowers
Cranberries are related to bilberries, blueberries, and huckleberries, all in Vaccinium subgenus Vaccinium. These differ in having stouter, woodier stems forming taller shrubs, and in the bell-shaped flowers, the petals not being reflexed.
Some plants of the completely unrelated genus Viburnum are sometimes inaccurately called "highbush cranberries" (Viburnum trilobum).
Cranberries are susceptible to false blossom, a harmful but controllable phytoplasma disease common in the eastern production areas of Massachusetts and New Jersey.
Etymology and history
The name cranberry derives from "craneberry", first named by early European settlers in America who felt the expanding flower, stem, calyx, and petals resembled the neck, head, and bill of a crane. Another name used in northeastern Canada is mossberry. The traditional English name for Vaccinium oxycoccos, fenberry, originated from plants found growing in fen (marsh) lands. In 17th century New England cranberries were sometimes called "bearberries" as bears were often seen feeding on them.
In North America, Native Americans were the first to use cranberries as food. Native Americans used cranberries in a variety of foods, especially for pemmican, wound medicine and dye. Calling the red berries Sassamanash, natives may have introduced cranberries to starving English settlers in Massachusetts who incorporated the berries into traditional Thanksgiving feasts. American Revolutionary War veteran Henry Hall is credited as first to farm cranberries in the Cape Cod town of Dennis around 1816. In the 1820s cranberries were shipped to Europe.[5] Cranberries became popular for wild harvesting in the Nordic countries and Russia. In Scotland, the berries were originally wild-harvested but with the loss of suitable habitat, the plants have become so scarce that this is no longer done.
Cultivation
Geography and bog method
Cranberries are a major commercial crop in the U.S. states of Maine, Massachusetts, Michigan, Missouri, Minnesota, New Jersey, Oregon, Tennessee, Washington, and Wisconsin, as well as in the Canadian provinces of British Columbia, New Brunswick, Ontario, Nova Scotia, Prince Edward Island, Newfoundland and Quebec. According to the Economic Research Service of the United States Department of Agriculture, Wisconsin is the leading producer of cranberries, with over half of U.S. production. Massachusetts is the second largest U.S. producer, with 28% of total domestic production. A very small production is found in southern Argentina and Chile, the Netherlands, and Eastern Europe.[citation needed]
Historically, cranberry beds were constructed in wetlands. Currently cranberry beds are constructed in upland areas that have a shallow water table. The topsoil is scraped off to form dykes around the bed perimeter. Clean sand is hauled in to a depth of four to eight inches. The surface is laser leveled flat to provide even drainage. Beds are frequently drained with socked tile in addition to the perimeter ditch. In addition to making it possible to hold water, the dykes allow equipment to service the beds without driving on the vines. Irrigation equipment is installed in the bed to provide irrigation for vine growth and for spring and autumn frost protection.
Cultivation
Cranberry vines are propagated by moving vines from an established bed. The vines are spread on the surface of the sand of the new bed and pushed into the sand with a blunt disk. The vines are watered frequently during the first few weeks until roots form and new shoots grow. Beds are given frequent light application of nitrogen fertilizer during the first year. The cost of establishment for new cranberry beds is estimated to be about US$70,000 per hectare (approx. $28,300 per acre).
A common misconception about cranberry production is that the beds remain flooded throughout the year. During the growing season cranberry beds are not flooded, but are irrigated regularly to maintain soil moisture. Beds are flooded in the autumn to facilitate harvest and again during the winter to protect against low temperatures. In cold climates like Wisconsin, Massachusetts, and eastern Canada, the winter flood typically freezes into ice, while in warmer climates the water remains liquid. When ice forms on the beds, trucks can be driven onto the ice to spread a thin layer of sand that helps to control pests and rejuvenate the vines. Sanding is done every three to five years.
Harvesting
Cranberries are harvested in the fall when the fruit takes on its distinctive deep red color. This is usually in September through the first part of November. To harvest cranberries, the beds are flooded with six to eight inches of water above the vines. A harvester is driven through the beds to remove the fruit from the vines. For the past 50 years, water reel type harvesters have been used. Harvested cranberries float in the water and can be corralled into a corner of the bed and conveyed or pumped from the bed. From the farm, cranberries are taken to receiving stations where they are cleaned, sorted, and stored prior to packaging or processing.
Although most cranberries are wet-picked as described above, 5–10% of the US crop is still dry-picked. This entails higher labor costs and lower yield, but dry-picked berries are less bruised and can be sold as fresh fruit instead of having to be immediately frozen or processed. Originally performed with two-handed comb scoops, dry picking is today accomplished by motorized, walk-behind harvesters which must be small enough to traverse beds without damaging the vines.
White cranberry juice is made from regular cranberries that have been harvested after the fruits are mature, but before they have attained their characteristic dark red color. Yields are lower on beds harvested early and the early flooding tends to damage vines, but not severely.
Cranberries for fresh market are stored in shallow bins or boxes with perforated or slatted bottoms, which deter decay by allowing air to circulate. Because harvest occurs in late autumn, cranberries for fresh market are frequently stored in thick walled barns without mechanical refrigeration. Temperatures are regulated by opening and closing vents in the barn as needed. Cranberries destined for processing are usually frozen in bulk containers shortly after arriving at a receiving station.
Food uses
About 95% of cranberries are processed into products such as juice drinks, sauce, and sweetened dried cranberries. The remaining 5% are sold fresh to consumers.
Cranberries are normally considered too sharp to be eaten plain and raw, as they are not only sour but bitter as well.[6]
Cranberry juice is a major use of cranberries; it is usually either sweetened to make "cranberry juice cocktail" or blended with other fruit juices to reduce its natural severe tartness. Many cocktails, including the Cosmopolitan, are made with cranberry juice.
Usually cranberries as fruit are cooked into a compote or jelly, known as cranberry sauce. Such preparations are traditionally served with roast turkey, as a staple of English Christmas dinners, and the Canadian and US holiday Thanksgiving. The berry is also used in baking (muffins, scones and cakes). Less commonly, innovative cooks use cranberries to add tartness to savory dishes such as soups and stews.[6]
Fresh cranberries can be frozen at home, and will keep up to nine months; they can be used directly in recipes without thawing.[7]
Cranberry wine is made in some of the cranberry-growing regions of the United States from either whole cranberries, cranberry juice or cranberry juice concentrate.
Phytochemicals
Cranberry Phytonutrients
| Type of Phytonutrient | Specific Molecules |
|---|---|
| Phenolic Acids | hydroxybenzoic acids including vanillic acids; hydroxycinnamic acids inculding caffeic, coumaric, cinnamic, and ferulic acids |
| Proanthocyanidins | epicatechins |
| Anthocyanins | cyanidins, malvidins, and peonidins |
| Flavonoids | quercetin, myricetin, kaempferol |
| Triterpenoids | ursolic acid |
| Nutrients in raw cranberries | ||
| Nutrient | Value per 100 grams | % Daily Value |
|---|---|---|
| Energy | 46 kcal | |
| Fiber, total dietary | 4.6 g | 15.3% |
| Sugars, total | 4.04 g | |
| Calcium, Ca | 8 mg | 0.8% |
| Magnesium, Mg | 6 mg | 1.9% |
| Manganese, Mn | 0.15 mg | 7% |
| Phosphorus, P | 13 mg | 1.9% |
| Potassium, K | 85 mg | 1.8% |
| Sodium, Na | 2 mg | 0.1% |
| Vitamin C, total ascorbic acid | 13.3 mg | 16% |
| Vitamin A, IU | 60 IU | 9% |
| Vitamin K, µg | 5.1 µg | 6.4% |
| Carotene, beta | 36 µg | ne |
| Lutein + zeaxanthin | 91 µg | ne |
Cranberries are a source of polyphenol antioxidants, phytochemicals under active research for possible benefits to the cardiovascular system and immune system, and as anti-cancer agents.
Cranberry juice contains a chemical component, a high molecular weight non-dializable material (NDM), as noted above, that is able to inhibit and even reverse the formation of plaque by Streptococcus mutans pathogens that cause tooth decay. Cranberry juice components also show efficacy against formation of kidney stones.
Raw cranberries and cranberry juice are abundant food sources of flavonoids such as proanthocyanidins, flavonols and anthocyanidins[17] (cyanidin, peonidin and quercetin).[18][19] These compounds have shown promise as anti-cancer agents in in vitro studies. However, their effectiveness in humans has not been established, and may be limited by poor absorption into cells and rapid elimination from the blood.
Since 2002, there has been an increasing focus on the potential role of cranberry polyphenolic constituents in preventing several types of cancer.[20][21][22][23][24] In a 2001 University of Maine study that compared cranberries with twenty other fruits, cranberries had the largest amount of both free and total phenols, with red grapes at a distant second place.[25] Cranberry tannins have anti-clotting properties and may reduce urinary tract infections[26] and the amount of dental plaque-causing oral bacteria, thus being a prophylaxis for gingivitis.[27]
Cranberries also contain malic acid.
Anti-adhesion properties
There is potential benefit of cranberry juice consumption against bacterial infections in the urinary system. Research shows that an effect occurs from a component of the juice inhibiting bacterial attachment to the bladder and urethra.[28][29][30]
Although promising for anti-bacterial activity, long-term consumption of cranberry juice has not been proven to reduce urinary tract infections in whole populations. However, there is limited evidence for beneficial effects against urinary tract infections in women.[31] It has also been observed to have a relaxing effect, reducing stress. Similar applications have not been successfully proven in other clinical trials of consuming cranberry juice or tablets by people with spinal cord injury associated with bladder catheterization, neurogenic bladder or infrequent urination, any of which may be associated with increased susceptibility to bacterial infections.[32][33][34]
Possible contraindications
An autumn 2004 caution from the Committee on Safety of Medicines, the UK agency dealing with drug safety, advised patients taking warfarin not to drink cranberry juice after adverse effects (such as increased incidence of bruising) were reported, possibly resulting from the presence of salicylic acid native to polyphenol-rich plants such as the cranberry. However, during 2006-8, several reviews of case reports and pilot studies have failed to confirm this effect, collectively indicating no statistically significant interaction between daily consumption of 250 mL cranberry juice and warfarin in the general population.[35][36] A gene (VKORC1, CYP2C9) has been shown to change warfarin sensitivity. This gene may also contribute to bruising susceptibility as a result of cranberries for carriers of the gene.
In 1550, James White Norwood made reference to indians using cranberries. In James Rosier's book "The Land of Virginia" there is an account of Europeans coming ashore and being met with indians bearing bark cups full of cranberries. In Plymouth, Massachusetts, there is a 1633 account of the husband of Mary Ring auctioning her cranberry-dyed petticoat for 16 shillings. In 1640's "Key Into the Language" Roger Williams described cranberries, referring to them as "bearberries" because bears ate them. In 1648, preacher John Elliott was quoted in Thomas Shepherd's book "Clear Sunshine of the Gospel" with an account of the difficulties the Pilgrims were having in using the indians to harvest cranberries as they preferred to hunt and fish. In 1663, the Pilgrim cookbook appears with a recipe for cranberry sauce. In 1667, New Englanders sent to King Charles 10 barrels of cranberries, 3 barrels of codfish and some indian corn as a means of appeasement for his anger over their local coining of the Pine Tree shilling. In 1669, Captain Richard Cobb had a banquet in his house (to celebrate both his marriage to Mary Gorham and his election to the Convention of Assistance), serving wild turkey with sauce made from wild cranberries. In the 1672 book "New England Rarities Discovered" author John Josselyn described cranberries, writing: "Sauce for the Pilgrims, cranberry or bearberry, is a small trayling plant that grows in salt marshes that are overgrown with moss. The berries are of a pale yellow color, afterwards red, as big as a cherry, some perfectly round, others oval, all of them hollow with sower (sic) astringent taste; they are ripe in August and September. They are excellent against the Scurvy. They are also good to allay the fervor of hoof diseases. The indians and English use them mush, boyling (sic) them with sugar for sauce to eat with their meat; and it is a delicate sauce, especially with roasted mutton. Some make tarts with them as with gooseberries." "The Compleat Cook's Guide" published in 1683 made reference to cranberry juice. In 1703, cranberries were served at the Harvard University commencement dinner. In 1787, James Madison wrote Thomas Jefferson in France for background information on constitutional government to use at the Constitutional Convention. Jefferson sent back a number of books on the subject and in return asked for a gift of apples, pecans and cranberries. In 1796, cranberries were served at the first celebration of the landing of the Pilgrims, and Amelia Simmons (an American orphan) wrote a book entitled "American Cookery" which contained a recipe for cranberry tarts. In 1816, Henry Hall first comercially grew cranberries in East Dennis, Massachusetts on Cape Cod. In 1843, Eli Howes planted his own crop of cranberries on Cape Cod, using the "Howes" variety. In 1847, Cyrus Cahoon planted a crop of "Early Black" variety near Pleasant Lake, Harwich, Massachusetts. In 1860, Edward Watson, a friend of Henry David Thoreau wrote a poem called "The Cranberry Tart."
Cranberry sales in the United States have traditionally been associated with holidays of Thanksgiving and Christmas. Until the 1930s most of the crop was sold fresh.
In the U.S., large scale cranberry cultivation has been developed as opposed to other countries. American cranberry growers have a long history of cooperative marketing. As early as 1904, John Gaynor, a Wisconsin grower, and A.U. Chaney, a fruit broker from Des Moines, Iowa, organized Wisconsin growers into a cooperative called the Wisconsin Cranberry Sales Company to receive a uniform price from buyers. Growers in New Jersey and Massachusetts were also organized into cooperatives, creating the National Fruit Exchange that marketed fruit under the Eatmor brand. The success of cooperative marketing almost led to its failure. With consistent and high prices, area and production doubled between 1903 and 1917 and prices fell. In 1918, US$54,000 was spent on advertising, leading to US$1 million in increased sales.
With surplus cranberries and changing American households some enterprising growers began canning cranberries that were below-grade for fresh market. Competition between canners was fierce because profits were thin. The Ocean Spray cooperative was established in 1930 through a merger of three primary processing companies: Ocean Spray Preserving company, Makepeace Preserving Co, and Cranberry Products Co. The new company was called Cranberry Canners, Inc. and used the Ocean Spray label on their products. Since the new company represented over 90% of the market, it would have been illegal (cf. antitrust) had attorney John Quarles not found an exemption for agricultural cooperatives. As of 2006, about 65% of the North American industry belongs to the Ocean Spray cooperative. (The percentage may be slightly higher in Canada than in the U.S.)
A turning point for the industry occurred on November 9, 1959, when the secretary of the United States Department of Health, Education, and Welfare Arthur S. Flemming announced that some of the 1959 crop was tainted with traces of the herbicide aminotriazole. The market for cranberries collapsed and growers lost millions of dollars.[6][37] However, the scare taught the industry that they could not be completely dependent on the holiday market for their products: they had to find year-round markets for their fruit. They also had to be exceedingly careful about their use of pesticides.
After the aminotriazole scare, Ocean Spray reorganized and spent substantial sums on product development. New products such as cranberry apple juice blends were introduced, followed by other juice blends.
A Federal Marketing Order that is authorized to synchronize supply and demand was approved in 1962. The order has been renewed and modified slightly in subsequent years, but it has allowed for more stable marketing. The market order has been invoked during six crop years: 1962 (12%), 1963 (5%), 1970 (10%), 1971 (12%), 2000 (15%), and 2001 (35%). Even though supply still slightly exceeds demand, there is little will to invoke the Federal Marketing Order out of the realization that any pullback in supply by U.S. growers would easily be filled by Canadian production.
Prices and production increased steadily during the 1980s and 1990s. Prices peaked at about $65.00 per barrel (29 ¢/kg—A cranberry barrel equals 100 pounds or 45.4 kg.) in 1996 then fell to $18.00 per barrel (8.2 ¢/kg) in 2001. The cause for the precipitous drop was classic oversupply. Production had outpaced consumption leading to substantial inventory in freezers or as concentrate.
Cranberry handlers (processors) include Ocean Spray, Cliffstar Corporation, Northland Cranberries Inc.[Sun Northland LLC], Clement Pappas & Co., Decas Cranberry Products as well as a number of small handlers and processors.[38]
The World's Healthiest Foods
What's New and Beneficial About Cranberries
* For many years, researchers believed that the ability of cranberries and cranberry juice to help prevent urinary tract infections (UTIs) was partly related to the strong acidity of the cranberries. Recent research has shown that it's not the acidity of the cranberries, but the unusual nature of their proanthocyanidins (PACs) that is related to prevention of UTIs. The special structure of these PACs (involving A-type linkages between their components) acts as a barrier to bacteria that might otherwise latch on to the urinary tract lining. In many studies, the UTI-preventing benefits of cranberries are somewhat modest and limited to women who have recurrent UTIs. But this whole area of investigation has opened the door to an understanding of other possible cranberry benefits. For example, stomach ulcers are often related to overgrowth and over-linking of one particular type of stomach bacteria (Helicobacter pylori) to the stomach lining. In much the same way as cranberries may help prevent bacterial attachment to the lining of the urinary tract, they may also help prevent attachment of bacteria to the stomach lining. There is already some preliminary evidence that cranberry may help protect us from stomach ulcer in this way. We expect to see future studies confirming this fascinating type of health benefit.
* Many cranberries are water-harvested. Water-harvesting means that the cranberries are grown in bogs and floated in water to allow for easy harvesting. For many years, water-harvesting of cranberries has been looked upon as an industry convenience. It's simply easier to harvest berries that are floating on the surface. However, recent research has shown that the anthocyanin content of cranberries (the phytonutrients that give the berries their amazing red color) is increased in direct proportion to the amount of natural sunlight striking the berry. If berries floating on top of water get exposed to increased amounts of natural sunlight (in comparison to other growing and harvesting conditions), they are likely to develop greater concentrations of anthocyanins. These greater concentrations of anthocyanins are likely to provide us with stronger health benefits. In other words, water-harvesting may turn out to provide more than just harvest convenience. If it can expose cranberries to greater amounts of natural sunlight, it can increase phytonutrient health benefits that involve the unique antioxidant and anti-inflammatory properties of anthocyanins.
* A substantial number of recent studies have shown that whole cranberries consumed in dietary form-in comparison with purified cranberry extracts consumed in either liquid or dried supplement form-do a better job of protecting our cardiovascular system and our liver. Several groups of researchers have summarized their health benefit findings by pointing out that it is the synergy among cranberry nutrients (rather than individual cranberry components) that is responsible for cranberry's health benefits. This synergy is only found in the whole berry as consumed in food form. This rule about whole dietary intake appears to apply to the antioxidant benefits, anti-inflammatory benefits, and anti-cancer benefits of cranberry.
* Over the past 5 years, scientists have identified an increasing number of mechanisms that help explain the anti-cancer properties of cranberries. These mechanisms are now known to include: blocked expression of MMPs (matrix metalloproteinases); inhibition of ODC (ornithine decarboxylase enzymes); stimulation of QRs (quinone reductase enzymes); inhibition of CYP2C9s (Phase I detoxification enzymes); and triggering of apoptosis (programmed cell death) in tumor cells. The cancer-preventive benefits of cranberries are now known to extend to cancers of the breast, colon, lung, and prostate.
WHFoods Recommendations
In our Healthiest Way of Eating Plan, we encourage the consumption of 5-10 servings of fruits-plus-vegetables (combined) eat day. We believe that the balance between fruits and vegetables can vary from day to day, depending upon personal health factors, personal taste preferences, and optimal combining of foods in recipes as well as meals. We recognize that our recommendation calls for a more generous amount of fruits and vegetables than the amount recommended by the Centers for Disease Control (CDC) at the U.S. Department of Health and Human Services (DHHS). The CDC recommends between 1.5-2.5 cups of fruit and 2.5-4.0 cups of vegetables per day, as well as a target goal of at least 5 fruit-plus-vegetable servings (combined) per day. With respect to berries, the CDC approach provides the example of strawberries, and explains that 8 large strawberries count as 1 cup. If all fruit for the day were to be obtained from strawberries, the CDC recommendation would translate into 12-20 strawberries for the day as a way of meeting a requirement for 1.5-2.5 cups of fruit. We recommend that you set your fruit goals higher than these CDC amounts. Based on the scientific research, we believe it's going to take closer to 3 fruit servings per day to provide you with optimum health benefits. With respect to berries in particular, we recommend that you include berries at least 3-4 times per week within your fruit servings. In several of our sample meal plans, we include berries on a daily basis! It would definitely not be a mistake for you to include a serving of berries in your daily meal plan! At the same time, we recognize that the fruit group contains many outstanding fruit options, and personal preferences (as well as local and seasonal availability) can vary greatly. Also, remember that large strawberries - at about 18 grams per berry and 8 berries per cup-stand at one end of the berry range in terms of size and recommended amount. Most berries are considerably smaller in size and weight, and a one-cup serving allows you to eat a lot more berries! With blueberries, for example, the average weight per berry is closer to 1-2 grams, and a cup's worth of blueberries means about 100-150 berries. For cranberries and raspberries, the amount would be similar.
Among the fruits and vegetables richest in health-promoting antioxidants berries such as cranberries rank right up there at the top of the list. Antioxidants are essential to optimizing health by helping to combat the free radicals that can damage cellular structures as well as DNA. Provided that you do not experience any digestive difficulty, we recommend enjoying cranberries raw because they provide you with the best flavor and the greatest benefits from their vast array of nutrients, and may also offer the benefit of digestion-aiding enzymes. When you think about the flavors, nutrients, and enzyme content of raw fruit, it is no surprise that for thousands of years both in Asia and along the Mediterranean, people have been eating raw fruit for dessert, not only as a delicious and nutritious ending to a meal but also as a potential digestive aid. For more on the Healthiest Way of Preparing Cranberries, see the How to Enjoy section below.
Food Chart
* Health Benefits
* Description
* History
* How to Select and Store
* How to Enjoy
* Safety
* Nutritional Profile
* References
Health Benefits
While familiar nutrients like vitamin C and fiber play a very important role in cranberry's health benefits, it's the amazing array of phytonutrients in cranberries that has gotten the special attention of health researchers. There are at least 5 key categories of health-supportive phytonutrients in cranberries, as summarized in the following chart:
Cranberry Phytonutrients
Type of Phytonutrient Specific Molecules
Phenolic Acids hydroxybenzoic acids including vanillic acids; hydroxycinnamic acids inculding caffeic, coumaric, cinnamic, and ferulic acids
Proanthocyanidins epicatechins
Anthocyanins cyanidins, malvidins, and peonidins
Flavonoids quercetin, myricetin, kaempferol
Triterpenoids ursolic acid
The vast majority of phytonutrients presented in this chart have been studied for their antioxidant, anti-inflammatory, and anti-cancer properties, and in many cases the results have been impressive. Equally important in the cranberry research has been the finding that isolated phytonutrients in cranberry do not account for the same degree of health benefit as phytonutrients taken as a complete, synergistic group. What this research finding means is simple: it's the whole cranberry that supports our health best.
When speaking in general terms about the health benefits of cranberries, it is also important to know that the most commonly consumed form of this food is juice processed from the berries and typically produced by adding generous amounts of sugar. This form of cranberry cannot provide you with cranberry's full phytonutrient benefits. The cranberry "presscake"-or what is left behind in terms of skins and flesh after the juice has been processed out-typically contains the bulk of the phytonutrients when evaluated in lab studies.
Protection against Urinary Tract Infection (UTI)
Long before researchers started investigating from the standpoint of science, cranberry has been used to help prevent and treat urinary tract infections (UTIs). While the acidity of cranberries was at one time an important target of research, we now know that cranberry's ability to provide UTI benefits is not primarily related to its acidity, but rather to its proanthocyanidin (PAC) content. The PACs in cranberry have a special structure (called A-type linkages) that makes it more difficult for certain types of bacteria to latch on to our urinary tract linings. Include in these types of bacteria are pathogenic (infection-causing) strains of E. coli - one of the most common microorganisms involved in UTIs. By making it more difficult for unwanted bacteria like E. coli to cling onto the urinary tract linings, cranberry's PACs help prevent the expansion of bacterial populations that can result in outright infection. The age group in which researchers are least sure about this process involves children-it's just not clear when cranberry's health benefits fully extend to this age group. The area where benefits have been most pronounced are in middle-aged women who have experienced recurrent UTIs. In some studies, UTIs in this age and gender group have been reduced by more than one- third through dietary consumption of cranberry.
The discovery that cranberries prevent UTIs by blocking adhesion of bacteria to the urinary tract lining is a discovery that has allowed research on cranberry to expand out in other important directions. In our Digestive Benefits section below, we will describe how prevention of stomach ulcer is one very intriguing new direction in the cranberry research, based on this exact same principle of blocking bacterial adhesion to the lining of an organ system. (In the case of stomach ulcer, it's the stomach lining that's at risk, and the bacteria involved are the Helicobacter pylori bacteria.)
Anti-Inflammatory Benefits
For the cardiovascular system and for many parts of the digestive tract (including the mouth and gums, stomach, and colon) cranberry has been shown to provide important anti-inflammatory benefits. It's the phytonutrients in cranberry that are especially effective in lowering our risk of unwanted inflammation, and virtually all of the phytonutrient categories represented in cranberry are now known to play a role. These phytonutrient categories include proanthocyanidins (PACs), anthocyanins (the flavonoid pigments that give cranberries their amazing shades of red), flavonols like quercetin, and phenolic acid (like hydroxycinnamic acids).
In the case of our gums, the anti-inflammatory properties of cranberry can help us lower our risk of periodontal disease. Chronic, excessive levels of inflammation around our gums can damage the tissues that support our teeth. It's exactly this kind of inflammation that gets triggered by ongoing overproduction of certain cytokines. (Cytokines are messaging molecules, and the pro-inflammatory cytokines tell our cells to mount an inflammatory response. As messages are sent more frequently and more constantly, the inflammatory response becomes greater.) Phytonutrients in cranberry help reduce this inflammatory cascade of events precisely at the cytokine level. Production of pro-inflammatory cytokines like interleukin 6 (IL-6) and RANTES (Regulated on
Activation Normal T-cell Expressed and Secreted) is lowered by the activity of cranberry phytonutrients. In addition, cranberry phytonutrients inhibit the activity of the enzymes cyclo-oxygenase 1 (COX-1) and cyclo-oxygenase 2 (COX-2). These COX-1 and COX-2 enzymes are key factors in the production of other pro-inflammatory messaging molecules, and by inhibiting these enzymes, cranberry's phytonutrients significantly lower our risk of unwanted inflammation.
Dietary consumption of cranberry has also been shown to reduce the Rrisk of chronic, unwanted inflammation in the stomach, large intestine (colon) and cardiovascular system (especially blood vessel linings). We'll discuss some of these health benefits in more detail in the Digestive Benefits and Cardiovascular Benefits sections of this cranberry profile.
Mixed Findings for Kidney Stone Formation
Contrary to popular opinion, we believe that the latest research shows mixed results for cranberry with respect to kidney stone formation. This area of the health research can be confusing. Kidney stones can be formed from several different mineral-including combinations. The most common type of kidney stones formed in the United States involves a combination of calcium-plus-oxalic acid and are called calcium-oxalate stones. Among U.S. adults who develop kidney stones, about 75% develop calcium-oxalate stones. The other 25% develop a variety of different stones, including calcium-phosphate stones (called brushite stones), magnesium-sulfate containing stones (called struvite stones), and uric acid-containing stones (called urate stones). Since cranberries have the ability to increase the concentration of both calcium and oxalate in the urine, they can increase the likelihood of calcium-oxalate stone formation in susceptible individuals. Urinary uric acid, however, is typically decreased by intake of cranberry, and so risk of urate stones in susceptible individuals can be decreased by intake of cranberry. With other types of kidney stones, mixed effects of cranberry intake have been demonstrated. From our perspective, the bottom line at this point in the research process seems clear: individuals with kidney stone problems of any kind, or known susceptibility to kidney stone formation, should talk with their healthcare provider if considering inclusion of cranberry in their diet. Since 3 out of 4 U.S. adults experiencing kidney stone problems develop calcium-oxalate stones, there's a good chance for cranberry to be a problematic addition to the diet in the case of U.S. adults with a history of kidney stone formation.
Immune Support
While research in this area is somewhat limited, recent studies on the immune support benefits of cranberry are exciting. In studies on very small numbers of human participants, intake of cranberry extracts has shown the ability to improve multiple aspects of immune function, and to lower the frequency of cold and flu symptoms in the subjects. In several of these studies, the cranberry extracts were standardized to contain a known, higher-end amount of proanthocyanidins (PACs)-somewhat comparable to a double-strength cranberry juice. From our perspective, the doses of cranberry extract used in these studies match up fairly well with generous intake of whole, raw cranberries, and we look forward to future studies focused on precisely that: intake of whole, raw cranberries and resulting changes in cold and flu symptoms.
Cardiovascular Benefits
Following decreased risk of urinary tract infection (UTI), increased health of the cardiovascular system is perhaps the best-researched area of cranberry health benefits. It's the combined impact of cranberry antioxidants and anti-inflammatory phytonutrients in cranberry that's responsible here. Oxidative stress and chronic inflammation can place our blood vessel walls at great risk of damage. Once damaged, our blood vessels walls can undergo a process of plaque formation, and our risk of atherosclerosis (blood vessel wall thickening and blood vessel blocking) can be greatly increased. Dietary intake of cranberries and cranberry juice (in normal everyday amounts, unchanged for research study purposes) has been shown to prevent the triggering of two enyzmes that are pivotal in the atherosclerosis process (inducible nitric oxide synthase, or iNOS, and cyclo-oxygenase 2, or COX-2). In both cases, cranberry has also been shown to prevent activation of these enzymes by blocking activity of a pro-inflammatory cytokine- messaging molecule called tumor necrosis factor alpha (TNF-alpha). These anti-inflammatory benefits of cranberry appear to be critical components in the cardiovascular protection offered by this amazing fruit.
The antioxidant components of cranberries also appear to play a key role in cranberry's cardiovascular benefits. In animal studies, these antioxidant benefits have been clearly associated with decreased risk of high blood pressure. By reducing oxidative stress inside the blood vessels, cranberry extracts consumed by rats and mice have helped prevent overconstriction of the blood vessels and unwanted increases in blood pressure.
Three related phytonutrient compounds- resveratrol, piceatannol, and pterostilbene-deserve special mention with respect to cranberry's antioxidants. These unique phytonutrients may provide cranberry with some equally unique antioxidant properties, and a special ability to support our cardiovascular system in this regard.
A final area of cardiovascular support provided by cranberry is its ability to help us lower our LDL-cholesterol and total cholesterol, while simultaneously helping us increase our level of HDL-cholesterol. Cranberry most likely helps us achieve these cholesterol-improving changes by helping to improve oxidative and inflammatory aspects of the everyday environment in which our cholesterol-containing molecules must exist. This improved cholesterol control offered by cranberry contributes even further to our decreased risk of blood vessel blocking problems, since excess accumulation of LDL-cholesterol and insufficient amounts of HDL-cholesterol can increase the tendency of our blood vessels to become blocked. All in all, it's quite amazing how a simple food like cranberry can provide us with cardiovascular benefits at so many different levels, all rolled into one.
Antioxidant Protection
Although previously mentioned in this Health Benefits section, the antioxidants found in cranberry are especially important contributors to its potential for health support. From a research perspective, there are two especially important points to consider when thinking about the antioxidant benefits of cranberries. First is the amazing array of antioxidants that are found exclusively in whole cranberries. Cranberry's special combination of phenolic antioxidants, proanthocyanidin antioxidants, anthocyanin antioxidants, flavonoid antioxidants, and triterpenoid antioxidants is without a doubt unique. Also unique is the particular combination of three antioxidant nutrients-resveratrol, piceatannol, and pterostilbene-found in cranberry. Second are the research findings regarding the synergy between these nutrients. The phytonutrients in cranberry provide maximal antioxidant benefits only when consumed in combination with each other, and also only when consumed alongside of conventional antioxidant nutrients present in cranberry like manganese and vitamin C. When cranberry processing disrupts this antioxidant combination, health benefits from cranberry are decreased. Multiple studies in multiple health benefit areas point to this same conclusion-it's the overall blend of cranberry antioxidants that provides us with the strongest health benefits.
One further point about cranberry antioxidant research seems worthy of mention. In several research studies, cranberries were unable to provide significant antioxidant benefits when those benefits were measured in terms of blood values. In these studies, it took a much closer look at activities going on inside of our cells to demonstrate the antioxidant benefits of cranberries. The need to look inside of our cells to find cranberry antioxidant benefits may be telling us that the special value of cranberries may often involve metabolic events that are taking place "behind the scenes." In other words, these benefits may sometimes be missed in more broadly focused research studies, and cranberry may in fact have a stronger research track record than previously assumed.
Anti-Cancer Benefits
No area of cranberry research has been more intriguing in the past 10 years than research on cranberry and cancer, even though the majority of studies in this area have involved lab studies on human cancer cells or animal experiments. On a virtual year-by-year basis, scientists continue to identify new mechanisms that establish cranberries as anti-cancer agents. These mechanisms are now known to include: blocked expression of MMPs (matrix metalloproteinases); inhibition of ODC (ornithine decarboxylase enzymes); stimulation of QRs (quinone reductase enzymes); inhibition of CYP2C9s (Phase I detoxification enzymes); and triggering of apoptosis (programmed cell death) in tumor cells. It's important to point out that this amazing list of anti-cancer properties in cranberry is not sufficient to establish cranberry as a food to be used in the treatment of cancer. However, it is a list that appears consistent with other studies of cranberry and cancer showing dietary intake of this food to help prevent cancer occurrence. These cancer-preventive benefits of cranberry are especially likely in the case of breast, colon, lung, and prostate cancer.
None of the cancer-related benefits of cranberries should be surprising, since cranberry is loaded with antioxidant and anti-inflammatory nutrients. Chronic excessive oxidative stress (from lack of sufficient antioxidant support) and chronic excessive inflammation (from lack of sufficient anti-inflammatory compounds) are two key risk factors promoting increased likelihood of cancer. With its unique array of antioxidant and anti-inflammatory nutrients, cranberry seems ideally positioned to help us lower our risk of cancer development.
Digestive Tract Benefits
When you add up the health-related benefits of cranberry for our mouth and gums (decreased risk of periodontal disease), stomach (decreased risk of stomach ulcer), and colon (decreased risk of colon cancer), it's impossible not to conclude that cranberry is unique among fruits in its ability to provide us with digestive tract benefits. Every category of phytonutrient known to be provided by cranberry is also known to play a role in digestive tract support. In the case of cranberry's proanthocyanidins, it's decreased adherence of the bacterium Helicobacter pylori to our stomach wall that's made possible by intake of cranberry. In the case of cranberry's flavonoids, anthocyanins and triterpenoids, provide antioxidant and anti-inflammatory benefits that decrease our risk of colon cancer, and also our risk of periodontal disease.
Recent research has also shown that cranberry may be able to help optimize the balance of bacteria in our digestive tract. Participants in one recent study involving cranberry juice intake (in amounts of approximately 2 ounces per day and over the course of about 3 months) were able to increase the numbers of Bifidobacteria in their digestive tract while maintaining other bacterial types (Bifidobacteria are typically considered to be a desirable and "friendly" type of bacteria). As a result, the relative amount of Bifidobacteria was increased, and the bacterial environment of the digestive tract may have become more favorable. Given the vast array of phytonutrients in cranberry and the known connection between so many of these phytonutrients and digestive tract health, we expect to see the digestive benefits of cranberry becoming more and more apparent in future research on this incredible berry.
Description
A glossy, scarlet red, very tart berry, the cranberry belongs to the same genus as the blueberry, Vaccinium. (Both berries also belong to the food family called Ericaceae, also known as the heath or heather family.) Like blueberries, cranberries can still be found growing as wild shrubs in northern Europe, northern Asia, and North America. When cultivated, however, cranberries are grown on low trailing vines atop great sandy bogs.
Cranberries have also been called "bounceberries," because ripe ones bounce, and "craneberries," a poetic allusion to the fact that their pale pink blossoms look a bit like the heads of the cranes that frequent cranberry bogs. The variety cultivated commercially in the northern United States and southern Canada, the American cranberry, produces a larger berry than either the Southern cranberry, a wild species that is native to the mountains of the eastern United States, or the European variety.
Cranberries have long been valued for their ability to help prevent and treat urinary tract infections. Now, recent studies suggest that this native American berry may also promote gastrointestinal and oral health, lower LDL and raise HDL (good) cholesterol, aid in recovery from stroke, and even help prevent cancer.
Fresh cranberries, which contain the highest levels of beneficial nutrients, are at their peak from October through December, just in time to add their festive hue, tart tangy flavor and numerous health protective effects to your holiday meals. When cranberries' short fresh season is past, rely on unsweetened cranberry juice made from whole berries and dried or frozen cranberries to help make every day throughout the year a holiday from disease.
History
American Indians enjoyed cranberries cooked and sweetened with honey or maple syrup-a cranberry sauce recipe that was likely a treat at early New England Thanksgiving feasts. By the beginning of the 18th century, the tart red berries were already being exported to England by the colonists. Cranberries were also used by the Indians decoratively, as a source of red dye, and medicinally, as a poultice for wounds since not only do their astringent tannins contract tissues and help stop bleeding, but we now also know that compounds in cranberries have antibiotic effects.
Although several species of cranberries grow wild in Europe and Asia and have always been enjoyed in these part of the world, the cranberry most cultivated as a commercial crop is an American native, which owes its success to one Henry Hall, an observant gentleman in Dennis, Massachusetts. In 1840, Mr. Hall noticed an abundance of large berries grew when sand was swept into his bog by the prevailing winds and tides. The sandy bog provided just the right growing conditions for the cranberries by stifling the growth of shallow-rooted weeds, thus enhancing that of the deep rooted cranberries.
Cranberry cultivation soon spread not only across the U.S. through Wisconsin to Washington and Oregon, but also across the sea to Scandinavia and Great Britain. The hardy berries arrived in Holland as survivors of a shipwreck. When an American ship loaded with crates filled with cranberries sank along the Dutch coast, many crates washed ashore on the small island of Terschelling; some of the berries took root, and cranberries have been cultivated there ever since.
In terms of scientific classifications, one of the most common cranberry types is Vaccinium oxycoccos, sometimes referred to as European cranberry. This species of cranberry is native to the Northern Hemisphere and found not only in Northern Europe but also Northern Asia and Northern North America. Another common type-Vaccinium macrocarpon-is larger and more common along the eastern parts of the United States and Canada. This is the cranberry species that is most widely commercially cultivated. Vaccinium microcarpum is a smaller cranberry species that is most widely found in Northern Europe and Northern Asia.
How to Select and Store
A fruit with a short season, fresh cranberries are harvested between Labor Day and Halloween and appear in markets from October through December.
Choose fresh, plump cranberries, deep red in color, and quite firm to the touch.
Firmness is a primary indicator of quality. In fact, during harvesting, high quality cranberries are often sorted from lesser quality fruits by bouncing the berries against barriers made of slanted boards. The best berries bounce over the barriers, while the inferior ones collect in the reject pile.
The deeper red their color, the more highly concentrated are cranberries' beneficial anthocyanin compounds. The Early Black cultivar (variety) of cranberry-with its particularly deep red color-has been found in one research study to have the highest concentration of anthocyanins.
Although typically packed in 12-ounce plastic bags, fresh cranberries, especially if organic, may be available in pint containers.
Fresh ripe cranberries can be stored in the refrigerator for up to 20 days. Before storing, discard any soft, discolored, pitted or shriveled fruits. When removed from the refrigerator, cranberries may look damp, but such moistness does not indicate spoilage, unless the berries are discolored or feel sticky, leathery or tough.
Once frozen, cranberries may be kept for several years. To freeze, spread fresh cranberries out on a cookie sheet and place in the freezer. In a couple of hours, the fully frozen berries will be ready to transfer to a freezer bag. Don't forget to date the bag before returning to the freezer.
Once thawed, frozen berries will be quite soft and should be used immediately.
Dried cranberries are sold in many groceries and may be found with other dried fruits.
How to Enjoy
Tips for preparing cranberries
While not as fragile as blueberries, fresh cranberries should be treated with care. Just prior to use, place cranberries in a strainer and briefly and gently rinse under cool running water.
When using frozen berries in recipes that do not require cooking, thaw well and drain prior to using. For cooked recipes, use unthawed berries since this will ensure maximum flavor. Extend the cooking time a few minutes to accommodate for the frozen berries. A
Healthiest Way of Preparing Cranberries
Cranberries retain their maximum amount of nutrients and their maximum taste when they are enjoyed fresh and not prepared in a cooked recipe. That is because their nutrients—:including vitamins, antioxidants, and enzymes- are unable to withstand the temperature (350°F/175°C) used in baking.
A few quick serving ideas
* Take advantage of cranberries' tartness by using them to replace vinegar or lemon when dressing your green salads. Toss the greens with a little olive oil and then add color and zest with a handful of raw cranberries.
* To balance their extreme tartness, combine fresh cranberries with other fruits such as oranges, apples, pineapple or pears. If desired, add a little fruit juice, honey or maple syrup to chopped fresh cranberries.
* For an easy-to-make salad that will immediately become a holiday favorite, place 2 cups fresh berries in your blender along with ½ cup of pineapple chunks, a quartered skinned orange, a sweet apple (such as one of the Delicious variety) and a handful or two of walnuts or pecans. Blend till well mixed but still chunky. Transfer to a large bowl.
* Dice 3-4 stalks of celery, add to the cranberry mixture and stir till just combined.
* Combine unsweetened cranberry in equal parts with your favorite fruit juice and sparkling mineral water for a lightly sweetened, refreshing spritzer. For even more color appeal, garnish with a slice of lime.
* Add color and variety to your favorite recipes for rice pudding, quick breads or muffins by using dried cranberries instead of raisins.
* Sprinkle a handful of dried cranberries over a bowl of hot oatmeal, barley, or any cold cereal.
* Mix dried cranberries with lightly roasted and salted nuts for a delicious snack.
WHFoods Recipes That Feature Cranberries
* Perfect Oatmeal
* Swiss Breakfast
* Cranberry Sauce
* Holiday Cranberry Relish
Safety
Cranberries and Oxalates
Cranberries are among a small number of foods that contain measurable amounts of oxalates, naturally -occurring substances found in plants, animals, and human beings. The relationship between cranberries and formation of kidney stones containing oxalates is not what you might expect, however. In the case of cranberries, the oxalate content is actually quite low, between 5-7 milligrams per 3.5 ounces. However despite their low oxalate content, cranberries are able to increase the amount of both oxalates and calcium in the urine, resulting in urine with increased concentrations of calcium oxalate. (The acidity of cranberries and other aspects of their chemical composition appear responsible for this impact on the urine.) Individuals at risk of calcium oxalate kidney stone formation will most likely want to avoid cranberries for the above reasons, and if considering inclusion of cranberries in their diet, should consult beforehand with a qualified healthcare provider. For some other, less common types of kidney stones - including struvite stones (containing magnesium sulfate) and brushite stones (one form of stones containing calcium phosphate), intake of cranberry juice may actually help lower a person's risk. As you can see, the relationship between cranberry juice and kidney stones can sometimes be confusing, and for this reason, if you are in doubt about this aspect of your health, we recommend a consult with your healthcare provider before making a decision about cranberries in your diet.
Cranberries and Warfarin
Warfarin is a prescription anticoagulant medication that has widely been used to help prevent formation of blood clots in individuals with a strong tendency toward clotting, and to help prevent future episodes in individuals who have already experienced formation of unwanted blood clots. Over the past ten years, there have been a small number of published case studies reporting cranberry juice-related problems by individuals taking warfarin. Despite the small number of cases, however, these reported problems have been quite serious, and in one circumstance, involved the death of an individual who was following his doctor's medical prescription for warfarin and while also consuming cranberry juice. The connection between cranberry juice and warfarin treatment has now been clearly shown to involve the detoxification enzyme family CYP2C9. The activity of this enzyme family is needed to break down warfarin so that its anticoagulant activity does not become excessive. (If CYP2C9 enzymes in the liver cannot successfully metabolize and neutralize warfarin, it can become too difficult for a person to stop an occurrence of bleeding.) Even though we now know that cranberry juice can inhibit CYP2C9 enzymes, researchers are still not clear about the risk posed by cranberries and cranberry juice for individuals who have been placed on a warfarin prescription. In lab studies, cranberry juice has repeatedly been shown to inhibit the breakdown of warfarin by CYP2C9 enzymes. However, in a recent study on health human volunteers who consumed three 8.5-ounce glasses of double-strength cranberry juice along with a single dose of warfarin, this inhibiting of CYP29C enzymes failed to occur. Overall, these research results seem somewhat confusing, and to err on the safe side, we encourage and recommend that all persons taking warfarin consult with their healthcare provider before incorporating cranberries or cranberry juice into the diet.
Nutritional Profile
Introduction to Food Rating System Chart
The following chart shows the nutrients for which this food is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this food; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for 25-50 year old healthy woman); the nutrient density rating; and, the food's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read detailed information on our Food and Recipe Rating System.
Cranberries
0.50 cup
47.50 grams
23.27 calories
Nutrient Amount DV
(%) Nutrient
Density World's Healthiest
Foods Rating
vitamin C 6.41 mg 10.7 8.3 excellent
dietary fiber 1.99 g 8.0 6.2 very good
manganese 0.07 mg 3.5 2.7 good
vitamin K 2.42 mcg 3.0 2.3 good
World's Healthiest
Foods Rating Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%
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* Vinson JA, Su X, Zubik L, Bose P. Phenol antioxidant quantity and quality in foods: fruits. J Agric Food Chem. 2001 Nov;49(11):5315-21. 2001.
* Wang SY, Jiao H. Scavenging capacity of berry crops on superoxide radicals, hydrogen peroxide, hydroxyl radicals, and singlet oxygen. J Agric Food Chem 2000 Nov;48(11):5677-84 2000. PMID:13800.
* Weiss EL, Lev-Dor R, Sharon N, Ofek I. Inhibitory effect of a high-molecular-weight constituent of cranberry on adhesion of oral bacteria. Crit Rev Food Sci Nutr. 2002;42(3 Suppl):285-92. 2002.
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* Zheng W, Wang SY. Oxygen radical absorbing capacity of phenolics in blueberries, cranberries, chokeberries, and lingonberries. J Agric Food Chem. 2003 Jan 15;51(2):502-9. 2003.
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Bunnery Tie-In for Cranberries
Bunnery Natural Foods for Healthy Lifestyles
Four decades ago, in a log cabin near Yellowstone, The Bunnery started baking natural foods to sustain the outdoorsman drawn to the thrills and challenges of life in the West.
Our home of Jackson, Wyoming, a paradise for skiers, bikers, hikers and fly fishers, is a place that demands you be at your physical best.
Whether you are climbing a mountain, battling white water on the Snake River, or just braving an avalanche of e-mail, our delicious cereals, rich in fiber, iron and antioxidants, give you the strength and satisfaction you need to power through the challenges of your day.
Our team hopes you enjoy the Best from the West -- locally produced natural foods from Jackson Hole.
