Cranberries

Cranberries are for more than just juice

The cranberry, native to North America, were first used by the Native Americans who used them as a food, a dye and a medicinal ingredients. While typically grown in commercial operations, cranberries can still be picked from wild bushes, especially in the New England region. Cranberries grown on vines which require little to no supervision during the off season. For this reason, some cranberry vines are more than 150 years old. With an impressive nutrition content, cranberries were used by early American sailors to prevent scurvy when at sea. Today, the total cranberry production in the United States tops 40,000 acres. While a popular addition to Thanksgiving and Christmas meals, cranberries can be enjoyed through the winter months because of their fantastic ability to store in dry cellars.

Key Nutrients

Cranberries are a great source of vitamin A and vitamin C. They have a high amount of both soluble and insoluble fiber, and contain a low amount of saturated and unsaturated fats.

Health Benefits

Vitamin A – Vitamin A, when converted into retinaldehyde, is a vital compound for healthy eyes. Furthermore, vitamin A is believed to fight against cataracts, macular degeneration and glaucoma. Vitamin A strengthens the membranes of the human body such as mucous membranes, respiratory, urinary and intestinal tracts. It is also essential for the lymphocytes, or white blood cells, that fight infection once in the body.

Vitamin C – Regular consumption of foods rich in vitamin C helps the body develop resistance against infections and scavenges harmful, pro-inflammatory free radicals. Vitamin C also helps to prevent respiratory problems such as asthma and lung cancer. Vitamin C has been shown to lower blood pressure, and therefore lessen the probability of hypertension.

Season

Cranberries are available fresh throughout the late summer and early fall. Since they store well, you can find them refrigerated through December and frozen year round.

Nutrition Information

Per 1 Cup (100 grams):

Calories (cKal): 46
Protein (grams): .39
Total Fat (grams): .13
Carbohydrates (grams):12.2
Fiber (grams): 4.6

Buying and Storing

When buying in the store, make sure the cranberries are bright red and do not contain too many pieces which are white or dull in color. Cranberries can be refrigerated in a sealed container for up to two months, or frozen for up to one year.

Best Way to Add to Diet

Cranberries can be a bit bitter, so its best to add some sugar or honey when eating or cooking with this storied fruit. Cranberries make a wonderful jam as well as addition to a homemade pie, pastry or muffins.