Custom Search

Cranberries nutrition facts

Unique, wild and natural by habitat, cranberries are rich in phyto-nutrients (naturally derived plant compounds), particularly antioxidants, which are essential for optimize human health.

Cranberry is an evergreen dwarf, creeping shrub or trailing vine belonging to the family of Ericaceae, in the genus Vaccinium, and subgenus Oxycoccos; and known scietifically as Vaccinium macrocarpon.

High bush cranberry bunch Photo: designatednaphour	Cranberries Photo: bcmom

In their natural habitat, they found in acidic sandy bogs throughout the cooler parts of the Europe, Northern states in the United States and Canada. The plants are actually dwarf, creeping shrubs or vines which run up to 2 m long and 10 to 20 cm in height. They have slender, wiry, not so thick or woody stems bearing small evergreen leaves.

The cranberry fruit is small, round, red color berry with four, centrally situated tiny seeds enclosed inside the capsules.  Very tart in taste. The cranberry season generally lasts from October till December.

Health benefits of Cranberries

• Delicious, cranberries have significantly high amounts of phenolic flavonoid phytochemicals called pro-anthocyanidins (PAC’s). Scientific studies have shown that consumption of berries have potential health benefits against cancer, aging and neurological diseases, inflammation, diabetes, and bacterial infections.

• Antioxidant compounds in cranberries such as oligomeric proanthocyanidins (OPC’s), anthocyanidin flavonoids, cyanidin, peonidin and quercetin may prevent cardiovascular disease by counteracting against cholesterol plaque formation in the heart and blood vessels. These compounds in the cranberry helps body lower LDL cholesterol levels and increase “good” or HDL levels in the blood.

• Research shows that cranberry juice consumption offers protection against gram negative bacterial infections such as E.coli in the urinary system by inhibiting bacterial attachment to the bladder and urethra.

• Consumption of cranberries causes acidification of urine. This, along with the bacterial anti-adhesion property of cranberry juice helps prevent formation of alkaline (calcium ammonium phosphate) stones in the urinary tract by working against proteus bacterial infections.

• Also cranberry juice prevent formation plaque on the surface tooth by interfering with the ability of another gram negative bacteria, Streptococcus mutans to stick to the surface, thus preventing the development of cavities in a way similar to the action in preventing urinary tract infections.

• Berries are also good source of many vitamins like vitamin C, vitamin A, beta carotene, lutein-zeaxanthin and folate and minerals like potassium and manganese.

• Oxygen Radical Absorbance Capacity or ORAC (measurement of antioxidant strength of food items) demonstrates cranberry with an ORAC score of 9,584 units per 100 g, one of the highest in edible fruits.

Selection and storage

Fresh cranberries are available from October till December.  In the store, choose berries that are bright red in color, plump, free from wrinkles with intact skin, firm to touch, without any cuts or cracks.  Antioxidant pigments are largely concentrated in berries that feature deep red color.  Discard any wet, mottled ones as they tend to spread the mold to rest others. Fresh, as well as dried cranberries contain the most antioxidants while bottled cranberry drinks and cranberry cocktails with added sugars contain the least.

Fresh berries can be stored in the refrigerator for several days.  Sort out any discolored, soft, shriveled or sticky fruits before storing. They have very short shelf life if kept at room temperature.

Preparation and serving method

Wild cranberries that are picked up from their natural habitat can be consumed directly. While purchasing from the stores, choose berries with uniform surface and color. Wash them in cold water just prior to use to keep their texture intact.

Here are some serving tips:

• Raw, fresh or dried cranberry can be eaten all alone as snacks.

• Tart cranberry can be a great addition in the preparation of green as well fruit salads.

• As an ingredient in fruit cocktails.

• Cranberries are being used in the preparation of muffins, pie fillings, and ice-creams.

• Used in the food industry in preparation of sauce, jam, jelly.

• Cranberry sauce is being used in traditional poultry dish.

Safety profile

Cranberries contains oxalic acid, a naturally occurring substance found in some fruits and vegetables, which may crystallise as oxalate stones in the urinary tract in some individuals. It is therefore, people with known history of oxalate urinary tract stones may not eat too much of these berries and, especially vegetables belonging to the brassica family. Adequate intake of water is therefore advised to maintain normal urine output.

Oxalic acids also interfere with the absorption of minerals like calcium and magnesium causing their deficiency.

Research studies have shown that cranberry juice potentiates the anticoagulant effect of warfarin. Some patients on warfarin therapy exhibited excessive bleeding in the organ system after they began to drink cranberry juice. It is therefore, patients using warfarin should be advised to avoid cranberry juice.

<<-Back to Fruit nutrition from Cranberries.  Click here to visit an impressive list of all variety of fruits with complete illustrations of their nutrition facts and health benefits.

<<-Back to Home page.
Click this link to visit very informative pages on:-

• Fruits,


• Vegetables,


• Healthy herbs,


• Healthy spices,


• Nuts,


• Phyto-nutrients and


• Research articles on nutrition.

Custom Search