Cranberries as Part of a Healthy Diet
Posted: Thursday, January 21, 2010
by Carolyn Tytler
Cranberries are probably most famous today as the main ingredient in the tangy sauce which accompanies turkey at traditional Thanksgiving and Christmas dinners. However, centuries ago they were valued by the native people for their health-giving and medicinal properties.
The Indians used them when making pemmican, a mixture of pulverized dried meat or fish mixed with hot fat and dried berries, then formed into loafs or small cakes. Pemmican was resistant to spoilage and handy to have when traveling.
Contemporary scientists are rediscovering the health benefits these tangy, scarlet berries.
Cranberries and the Urinary Tract
Researchers at the Harvard Medical School and Rutgers University, in the 1990s, determined that components in the cranberry prevented bacteria causing urinary tract infections (UTI) from sticking to the cells in the urinary tract. Consequently, these harmful germs are soon flushed from the body.
Studies suggest that women can avoid UTIs by drinking a glass of cranberry cocktail twice a day. The anti-adhesion benefits start within two hours of ingesting the juice and last for up to ten hours.
Cranberries and the Heart
Heart disease is the leading killer of men and women in North America. A high cholesterol count is a risk factor for developing heart disease. According to studies done at the University of Scranton, drinking cranberry juice raises the amount of the good cholesterol (HDL) in the blood and lowers the amount of bad cholesterol (LDL). In addition, the total cholesterol count is lowered.
Cranberries are a heart-healthy food. They contain no fat, no cholesterol, and very little sodium. When eaten as part of a diet rich in fruit, vegetables, whole grains, nuts and legumes, they can be a significant factor in preventing the development of heart disease.
Cranberries and Blood Pressure
Maintaining a healthy blood pressure level can reduce the risk of stroke. It is known that a diet high in sodium raises blood pressure while a high potassium diet reduces it. Cranberries are naturally low in sodium, while containing enough potassium to help maintain a healthy blood pressure level.
Cranberries and the Stomach
Substances called tannins in cranberries may help prevent bacteria from adhering to the cell walls in the stomach. This could help prevent the development of gastric, peptic and duodenal ulcers as well as stomach cancer and E-coli infections.
Cranberries can also help control acid reflux.
Cranberries and Teeth
A Rutgers University researcher, Amy Howell, discovered a compound in cranberries which prevents the formation of plaque on teeth. Mouthwashes are being developed which should help prevent periodontal disease.
Some people enjoy the fresh, tart, taste of cranberries. Eaten raw, they are a good source of dietary fiber. For those who prefer a sweeter taste, the juice may be sweetened with sugar or with an artificial sweetener, such as Splenda. The juice is also tasty mixed with other juices, such as blueberry or raspberry.
Pieces of sweetened, dried cranberries are zesty additions to yogurt, cereals, muffins and salads. Besides those holiday turkeys, cranberry sauce adds flavor to grilled salmon, chicken and pork. With a good cookbook and a little creativity, any modern-day cook can take advantage of the multitude of health benefits offered by cranberries.
The native people may have been first in discovering the health-giving properties of cranberries, but the rest of us are finally catching up. As the old saying goes: "Better late than never".
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Top-level comments on this article: (1 total)Very informative, and well written. Thanks
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