‘Tis the season for cranberry sauce. With that said, these ruby red gems are much more than just a holiday condiment — consuming cranberries reaps huge health benefits.
Cranberries are one of the few fruits native to North America; more than 100 varieties abound. The most common varieties are Stevens, Pilgrims, 35’s, Ben Lear and Searles, and they’re worthy of consumption now and throughout the year.
Many aboriginal peoples and communities used cranberries in their traditional food and medicine, and the tradition continues today. The fruit was eaten raw, boiled or mashed, or used as a preservative in dried meat. Settlers nicknamed the fruit the “craneberry” for its flower, which resembled the head and bowed neck of a crane.
Early homesteaders relied on cranberries as a staple food during harsh winter months. Their thick skin gave them a long shelf life and they could be used fresh, dried or frozen.
In Wisconsin, cranberries are the number one food crop. They’re so integral to the state’s history and culture that the village of Warrens opened the Wisconsin Cranberry Discovery Center in 2004. Cranberries are also a source of pride in Ontario, Canada which hosts the Bala Cranberry Festival every October in Muskoka Lakes.
Why You Should Eat Cranberries
1. Cranberries contain health-promoting compounds.
Cranberries are a rich source of phytochemicals, compounds that protect against diseases. Regularly eating cranberries has also been linked to reduced inflammation and a lower risk of cardiovascular disease.
2. Cranberry products can help prevent urinary tract infections.
Cranberry juice is a popular home remedy for urinary tract infections (UTIs). One study found that cranberry products were effective in preventing UTIs, especially in women with recurring UTIs and in people who consumed cranberry juice more than two times a day.
3. Cranberries are beneficial to our oral health.
Properties in the fruit can prevent bacteria from sticking to teeth, lowering the prevalence of cavities. They may also help prevent periodontal diseases, such as gingivitis and periodontitis.
(A word of caution: If you’re on Warfarin, which is a common blood thinner, talk to your doctor before loading up on cranberries or cranberry juice to avoid a potentially negative interaction.)
How to Incorporate Cranberries Into Your Diet
Many of us love a little cranberry sauce with our turkey at this time of year, but there are plenty of other ways to enjoy this tart berry year-round.
Cranberry sauce is a tasty addition to sandwiches and yogurt parfaits, and makes a great fruit topping for pancakes, waffles or latkes. You can use fresh or frozen cranberries as festive addition to cocktails (and mocktails too), or drop them into a spicy salsa.
Toss a handful into a smoothie or fold them into baked goods, such as scones and cinnamon loaves. Dried cranberries add the perfect balance of sweet and sour to granola, muffins and trail mixes too. Sprinkle them over your morning oatmeal, or stir them into a quinoa-and-couscous pilaf for a pop of color and extra flavor.
