Fresh cranberries in Poland appear on sale mainly in autumn and winter. It has the form of small, spherical berries with an intense red color and smooth, shiny skin. Inside there is light, juicy flesh with a distinctly sour, tart taste. Large cranberries dominate the trade – this variety is imported primarily from North America, where the world’s largest plantations are located.
Native peoples of North America used it as a food, natural dye and medicine. The Delaware Indians called it “ibimi”, i.e. “sour berry”, and in their culture it symbolized friendship and peace. Cranberries came to Europe in the 17th century with colonists who quickly appreciated their taste and health benefits.. In Poland, the first attempts at cultivation began only in the 20th century, but due to demanding soil conditions and high cultivation costs, most of the fruit available in stores is imported.
In chain stores small packages (125-150 g) usually cost from PLN 8 to PLN 15while in wholesale sales a kilogram of fresh fruit is valued at for about PLN 30-50. At the marketplaces You can buy a half-kilogram jar for PLN 20-30. Fresh cranberries can be safely eaten raw, although not everyone will like their taste. It is sour and slightly bitter, so it is rarely eaten on its ownbut it is perfect as an addition to oatmeal, yogurt, salads or tea. Its intensity can be toned down by combining it with other fruits, stevia or xylitol.
Although both fresh and dried cranberries are considered a valuable source of vitamins and antioxidants, the differences between them are significant. Fresh fruits contain only about 46 kcal per 100 g, and their natural acidity results from the presence of organic acids and polyphenols.. Thanks to the high water and fiber content, they support proper digestion and hydrate the body, and at the same time provide vitamins C, E and proanthocyanidins – compounds with documented antibacterial effects.
The dried version, while convenient and easily available year-round, has a completely different nutritional profile. The process of water evaporation concentrates natural sugars, and producers often additionally sweeten the fruit or preserve it with sulfur compounds. As a result, 100 g of dried cranberries can provide up to 300-350 kcal, and its glycemic index is much higher than that of fresh fruit.. It is still a source of fiber and antioxidants, but excessive consumption may lead to an uncontrolled increase in the caloric value of the diet and fluctuations in blood sugar levels.
For this reason fresh cranberries should be your first choiceespecially in the autumn and winter season, when it is available in its natural form. It is worth treating dried fruit as an addition – to muesli, baked goods or salads – but in limited quantities and it is best to choose versions without added sugar. In this way, we can benefit from the beneficial properties of fruit while avoiding the trap of “hidden calories” that are often hidden in processed products.
Cranberries contains vitamin C, B vitamins and a wealth of polyphenols, flavonoids and proanthocyanidins. The latter are responsible for its intense color, tart taste and – most importantly – strong antioxidant activity. Thanks to this, cranberries protect cells against damage and slow down the aging process.
Its most famous area of operation is to support the health of the urinary system. In 2023 in Cochrane Database of Systematic Reviews A broad review of clinical trials was published, including 50 trials involving 8,857 participants. Scientists have shown that regular consumption of cranberries – in the form of juice, capsules or tablets – reduces the risk of symptomatic urinary tract infections by an average of 26-30% compared with placebo or no treatment. The greatest benefits were noted in women with recurrent infections, children and people after medical procedures.
In 2005, scientists from China Agricultural University conducted one of the first randomized clinical trials on the effects of cranberries on Helicobacter pylori. The results showed that in the group consuming cranberries, the percentage of people with a negative urease test was significantly higher, which meant reducing the colonization of bacteria in the stomach. Although this did not lead to complete elimination H. pylorithe study confirmed that cranberries can provide natural support in the prevention of peptic ulcer disease and stomach cancer.
In turn, clinical analyzes from 2024 conducted at Southeast University in China draw attention to its impact on metabolism – regular consumption of cranberries may improve the ratio of total cholesterol to HDL and lower the insulin resistance index (HOMA-IR). Research also shows that thanks to its low calorie content and high fiber content, cranberries can support weight loss, and polyphenols additionally reduce the accumulation of fat in the liver. There are also promising reports about the beneficial effect of cranberry polyphenols on oral health and the protection of eye tissues against oxidative stress.
Tea with cranberries is a simple way to enrich your daily diet with a portion of natural antioxidants. The combination of cranberries with citrus fruits, ginger and spices gives the infusion an intense taste and aroma, and at the same time supports immunity in the autumn and winter season.
Ingredients:
- a handful of fresh cranberries (cut in half),
- orange slice,
- a few cloves,
- 2-3 thin slices of fresh ginger,
- lemon slice,
- a pinch of cinnamon,
- favorite tea (black, green or rooibos).
Preparation:
Put an orange studded with cloves into a cup, add ginger, cranberries and lemon. Pour hot, but not boiling, tea. Sprinkle with cinnamon and – if you want – lightly sweeten with a natural sweetener, e.g. stevia. Steam for 5-10 minutes to allow the fruit and spices to gain their full flavor.
Sources: Terazgotuje.pl, ResearchGate
