What is Cranberry?
- Leena Pradhan-Nabzdyk, PhD, MBA
- 3 min read
Description
Cranberries are a tiny, circular, scarlet fruit known for their distinct bitter and sour flavor. These fruits grow on freshwater vines in bogs, mostly in Canada and the northern United States. Related to blueberries and wintergreen, cranberries are the only commercial fruits indigenous to North America. Native Americans were the first to utilize cranberries for food, dye, and medicinal purposes. During long voyages, sailors ate them to prevent scurvy.
Bioactive Compounds
Cranberries contain several notable bioactive compounds:
Polyphenols are the most prominent group, including:
- Proanthocyanidins (PACs) — particularly A-type proanthocyanidins, which are relatively unique to cranberries and are linked to anti-adhesion effects against E. coli in the urinary tract.
- Anthocyanins — pigments like cyanidin, peonidin, and malvidin glycosides that give cranberries their red color and have antioxidant properties.
- Flavonols — mainly quercetin and myricetin glycosides.
- Flavanols — including epicatechin and catechin.
Organic acids such as quinic acid, malic acid, and citric acid, which contribute to cranberry’s tartness and may influence urinary pH.
Phenolic acids like benzoic acid (a natural preservative), hydroxycinnamic acids, and chlorogenic acid.
Ursolic acid — a triterpene with anti-inflammatory and potential anticancer properties.
Resveratrol — present in small amounts.
Vitamins and other compounds — vitamin C, vitamin E, and various carotenoids (lutein, zeaxanthin, β-carotene).
The A-type proanthocyanidins are arguably the most studied and distinctive bioactives in cranberry, particularly for their role in urinary tract health by preventing bacterial adhesion to epithelial cells.
Uses
People often refer to cranberries as a superfood because of their health-boosting benefits and are high in antioxidants. A study found that out of 20 common fruits, cranberries have the highest level of phenols that act as antioxidants.
They’re also high in anthocyanins – a compound that gives cranberries their dark red color. Studies have shown that cranberries may have anti-cancer and anti-inflammatory effects. They may also:
Protect against liver disease
Lower blood pressure
Improve eyesight
Improve cardiovascular health
Studies have shown that cranberries can help lessen the risk of urinary tract infection (UTI) in certain people. Your doctor may suggest that you take them as supplements or drink 100% pure cranberry juice to treat or if you are prone to UTIs.
According to some studies, cranberries can improve gut bacteria in people who eat an animal-based diet. In other words, if you eat a lot of meat, dairy, and sugar, cranberries can help put good bacteria back into your digestive system. They also reduce bile acids in the gut that have a link to colon and gastrointestinal cancers.
Just like in your digestive system, cranberries may help control harmful acids in your mouth. They lessen the amount of acid you make and keep it from sticking to your teeth and helps stop cavities, gum disease, tooth decay, and even oral cancer.
Side Effects
Cranberries are safe to eat, but there are a few exceptions. Talk to your doctor about eating them if:
You take Warfarin – Vitamin K in cranberries can interfere with this prescription blood thinner. If you take Warfarin, doctors say that you should eat or drink only small amounts of the berries or their juice.
You get kidney stones – If you drink a lot of cranberry juice over time, you may be more likely to get kidney stones.
Some other possible side effects of eating too many cranberries include an upset stomach, vomiting, and diarrhea.
Nutritional Value
A serving of cranberries is equivalent to 1 cup of raw berries or 1/4 cup of dried berries. While dried berries have more sugar, they have similar nutritional benefits. One cup of raw cranberries contains up to 25 percent of the daily value of vitamin C. Cranberry also contains other vitamins and nutrients, such as vitamin A, vitamin K, potassium, iron, calcium, vitamin E, manganese, copper, and B-complex vitamins. Cranberries are also rich in antioxidants, including quercetin, myricetin, peonidin, ursolic acid, and A-type proanthocyanidins.
FAQ
Are any other berries as rich in nutrients as cranberries?
Strawberries, blueberries, blackberries, and raspberries are all similar to cranberries in their basic nutritional value.
What should I look for when buying cranberries?
Cranberries should be firm to the touch and unwrinkled. When selecting juice and cranberry products, a person should look for products with little to no added sugar.
What are the benefits of eating cranberries for females vs males?
In females, they may help with preventing UTIs. Males and females may also have oral health benefits, along with providing several nutrients, antioxidants, and fiber.
Are dried cranberries good for you?
Dried cranberries, like other dried fruit, are often made with added sugar. A person should check the sugar content if they are concerned about their sugar intake or make their own dried fruit at home without adding sugar.
Sources
Nelson A. Health benefits of cranberries [Internet]. WebMD. [cited 2023 Mar 14];Available from: https://www.webmd.com/food-recipes/health-benefits-cranberries
Ware M. Cranberries: Benefits, nutrition, and risks [Internet]. Medical News Today. [cited 2023 Mar 14];Available from: https://www.medicalnewstoday.com/articles/269142
Leena Pradhan-Nabzdyk, PhD, MB
Dr. Leena Pradhan-Nabzdyk is a renowned life scientist with expertise in academia, industry, and entrepreneurship. A Harvard Medical School faculty member since 2005, she has led research on diabetes and cardiovascular diseases while mentoring students and postdocs.
As a sought-after speaker, Dr. Pradhan-Nabzdyk shares her insights at events like Supply Side West and Women in Nutraceuticals (WIN), and has presented Canomiks’ work at top conferences. She is featured in publications such as Nutraceuticals World and Nutrition Industry Executive. Dr. Pradhan-Nabzdyk actively supports the nutraceuticals industry, serving as Co-Chair of the WIN Science Committee, and as a board member for Launch Minnesota and the Jeremiah Program.
She holds a PhD in Pharmacology from Tulane University, an MBA from MIT Sloan, and a BSc from the University of Mumbai. Her leadership continues to influence Canomiks and the wellness industry.
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