Cranberries are a powerhouse fruit that are known for their tart taste and vibrant color. They are commonly used in juices, sauces, and as a side dish for holiday meals.
But, did you know that the cranberry has also a wide range of potential health benefits, specifically for women?
From preventing urinary tract issues to improving heart health and boosting the immune system, cranberries offer a range of benefits that can help women lead healthier and happier lives. In this article, we’ll explore some of the most significant benefits of cranberries for women.
Health benefits of cranberry
1. Rich in nutrients
Cranberries are low in calories and high in nutrients. The raw fruit is an excellent source of vitamin C, fiber, and antioxidants.
One cup of cranberries contains about 4 grams of fiber, which is about 16% of the daily recommended intake. Fiber is essential for good digestive health and also supports blood sugar levels already within normal range.
Vitamin C is crucial for immune system function, and the antioxidants in cranberries can help protect cells from damage caused by free radicals.
2. Prevents urinary tract issues
UTIs are a common health issue that affects women more frequently than men. There are specific compounds in cranberry that can prevent bacteria from attaching to the bladder and urinary tract, which can help prevent a urinary tract issue from occurring.
Studies have found that drinking cranberry juice or taking cranberry supplements can reduce the incidence of UTIs in women.
3. Supports heart health
Heart disease is the leading cause of death in women in the United States. The antioxidants found in cranberries can help reduce inflammation, which is a significant risk factor for heart disease.
Cranberries may also help lower cholesterol levels, reduce blood pressure, and improve blood vessel function, all of which are essential for maintaining heart health. You can read more about this here.
4. Reduces the risk of malignancy
Cranberries are also rich in antioxidants, which can help prevent the growth and spread of malignant cells.
Studies have shown that the compounds found in cranberry may be effective in reducing the risk of breast, colon, and ovarian malignancy.
5. Improves gut health
Cranberries contain compounds called proanthocyanidins (PACs) that can help promote the growth of beneficial bacteria in the gut. This can help improve digestion and reduce the risk of inflammatory bowel disease (IBD) and other digestive disorders.
Additionally, the high fiber content of cranberries can also help promote regular bowel movements and support overall gut health.
6. Boosts immune system
As mentioned earlier, cranberry is an excellent source of vitamin C, which is crucial for immune system function. Vitamin C helps stimulate the production of white blood cells, which are essential for fighting off microbial invaders and diseases.
The antioxidants in cranberries can also help reduce inflammation and protect cells from damage, which can further support immune system function.
7. Helps control blood sugar
Women who have glucose management issues or are at risk of developing such conditions may benefit from incorporating cranberries into their diets.
Studies have shown that drinking cranberry juice can help reduce blood sugar levels and improve insulin sensitivity. This may be due to the high fiber content of the cranberry, which can help slow down the absorption of sugar into the bloodstream.
8. Anti-aging properties
As women age, they often experience changes in their skin’s appearance and elasticity.
The antioxidants found in cranberry can help protect the skin from damage caused by free radicals, which can lead to premature aging.
Additionally, the vitamin C in it can help promote collagen production, which is essential for maintaining healthy skin.
In conclusion
Cranberry offers a wide range of benefits that can help women lead healthier and happier lives. The many health benefits of this berry vary from preventing UTIs to supporting cardiovascular health, reducing the risk of malignancy, promoting gut health, boosting the immune system, and promoting anti-aging properties.
So, there are many reasons why women should consider incorporating cranberries into their diets. With their tart and tangy taste, cranberries can be enjoyed in a variety of ways, from adding them to smoothies and salads to enjoying them as a tasty snack.
Scroll on for some cranberry recipes.
How to consume cranberries?
Cranberries can be consumed in a variety of ways, depending on personal preference and dietary needs. Here are some of the most popular ways to consume cranberries:
1. Fresh cranberries:
Raw cranberries are great if you can get your hands on them, but due to their tart and slightly bitter taste, they are often used in recipes that call for sugar or other sweeteners to balance out the flavor. Some popular uses for fresh cranberries include making cranberry sauce for holiday meals, adding them to salads or smoothies, or baking them into muffins or other baked goods.
2. Freeze-dried cranberries:
We’re so glad cranberry consumption has risen lately, so freeze-dried fruit powders really are the most convenient way to go if you don’t have storage room for fresh cranberries or you just can’t find any. Freeze-drying preserves all the same nutrients as fresh fruit and the powder is still packed with antioxidants! LOOV wild cranberry powder has no added sugar or other additives. Daily consumption of 1 tablespoon of freeze-dried wild cranberry powder can lead to significantly better health in the long run.
3. Dried cranberries:
Dried cranberries are a popular snack food and can be eaten on their own or added to trail mix, oatmeal, or baked goods. Just be aware that some dried cranberry products are often sweetened with sugar or other sweeteners.
4. Cranberry juice:
Out of all fruit juices, cranberry juice is definitely one of the most beneficial and simply a popular way to consume cranberries. It’s often used as a natural remedy for urinary tract microbial issues. When choosing cranberry juice, it is important to select a brand that is pure and unsweetened, as many commercial brands contain added sugars.
5. Cranberry supplements:
Cranberry dietary supplements are available in capsule or tablet form and can be found at most health food stores. Cranberry extract supplements are a convenient way to consume cranberries and are often used to prevent UTIs or support overall health and wellness.
What to make from cranberries?
Even though cranberries are most often associated with Thanksgiving dinners and holiday recipes, these versatile little berries can be used in a variety of dishes and drinks beyond the Thanksgiving table.
Here are 10 ways to eat cranberries and use them in your cooking:
1. Cranberry sauce:
One of the most traditional uses for cranberries is sauce (aka jam). But forget the canned cranberry sauce! Homemade is the best way to go. Simply boil cranberries with sugar and a little water until the berries pop and the mixture thickens. You can also add orange zest or juice for added flavor.
2. Cranberry chutney:
For a spicier twist on the sauce, try making cranberry chutney. Combine cranberries with diced onions, vinegar, sugar, and your choice of spices (such as ginger, cumin, and mustard seeds) and cook until thickened.
3. Cranberry relish:
But for a lighter and fresher version, try making a cranberry relish. Simply pulse cranberries in a food processor with a little orange zest and sugar until coarsely chopped.
4. Cranberry muffins:
Add some tartness to your breakfast routine by adding cranberries to muffins. Mix fresh or frozen cranberries into your muffin batter for a tasty twist on the classic breakfast treat.
5. Cranberry scones:
Make scones even more special by adding dried cranberries to the dough. The cranberries will add a burst of flavor and a pop of color to these buttery pastries.
6. Cranberry vinaigrette:
Give your salads some pizazz by whisking together cranberry juice, vinegar, and oil to make a vinaigrette. The tartness of the cranberry juice will add depth of flavor to your greens.
7. Cranberry cocktails:
Cranberries can add a pop of color and flavor to cocktails. You can try creating a cranberry juice cocktail by mixing cranberry juice, a simple syrup, and tonic water, or muddling either fresh cranberries or cranberry juice into a glass of sparkling wine for a festive twist on a classic champagne cocktail.
8. Cranberry glaze:
Brush a cranberry glaze over roasted pork or chicken for a sweet and savory finish. Simply heat the berry sauce with a little orange juice and cornstarch until thickened, and brush over the meat before serving.
9. Cranberry chia seed pudding:
For a healthy and delicious breakfast or snack, mix together chia seeds, cranberry juice, and a little honey to make a cranberry chia seed pudding. Let the mixture sit in the fridge for a few hours or overnight to let the chia seeds absorb the liquid and thicken.
10. Cranberry granola:
Add some tartness to your morning bowl of oats by mixing in dried cranberries and a little cranberry juice to your homemade granola recipe. The cranberries will add flavor and texture to your granola and will give it a festive holiday twist.
As you can see, there are many ways to incorporate cranberries into a healthy diet and your cooking beyond just the traditional sauce. Whether you prefer sweet or savory dishes, there is a cranberry recipe out there for you to enjoy!
Now, go and get your cranberry fix!
It is important to note that some people may be allergic to cranberries or may experience digestive issues after consuming them. It is also important to speak with a healthcare professional before adding cranberry supplements to your diet, as they may interact with certain medications thus also lowering some health benefits.
