Fresh cranberries appear in Polish stores in autumn, from October to December. Its importance goes beyond traditional uses – in the culture of the indigenous people of North America it was used as a natural meat preservative that protected against the growth of bacteria.
There is 100 g of fruit 20-30% of the daily requirement for vitamin C, as well as vitamins B, E, K, potassium, magnesium and numerous polyphenols. We will also find in it flavonoids, type A proanthocyanidins, and fiber. This composition means that cranberries support immunity, regulate lipid metabolism, improve intestinal functioning and protect the urinary system. Clinical analyzes from 2024 conducted by Nanjing Southeastern University prove that Regular consumption of cranberries led to a reduction in the insulin resistance index (HOMA-IR) and an improvement in the TC/HDL-C ratiowhich has a direct impact on reducing the risk of developing metabolic diseases, such as type 2 diabetes or atherosclerosis.
One of the best documented effects of cranberries is their effect on the urinary system. Type A proanthocyanidins make it harder for bacteria Escherichia coli attaching to the bladder epithelium, thereby reducing the risk of recurrent infections. This is confirmed by a 2023 Flinders University meta-analysis covering over 8,800 participants, showing a reduction in the risk of infection in women and children. However, it is worth remembering that these fruits contain oxalates, which may promote the formation of kidney stones in predisposed people.
Antioxidants contained in cranberries, i.e quercetyna, myricetin or peonidinhave strong anti-inflammatory and antioxidant properties. Clinical trials at Boston University School of Medicine from 2011 indicate improved blood vessel function in patients with coronary artery disease, as well as an increase in HDL cholesterol levels. Interestingly, 2023 research published by Concordia University indicates that 28-day supplementation with cranberry extract improves sports performance – reduces muscle fatigue, accelerates reoxygenation and increases running speed by 1.5%.
Scientists are increasingly interested in the influence of cranberries on the intestinal microbiota. In 2024, a study by a team from Université Laval in Canada was published and showed that short-term supplementation with cranberry extract leads to an increase in the number of bifidogenic bacteria and butyrate-producing microorganisms – a key short-chain fatty acid that supports gut health and reduces inflammation.
Cranberries have been considered a fruit with unique health-promoting properties for years, but its form – fresh or dried – significantly affects its nutritional value. 100 grams of fresh fruit contain only 46 kcal, about 4 g of natural sugars and 4.6 g of fiber.. This combination makes it a light, low-calorie addition to the diet, rich in vitamin C (14-20 mg) and the full spectrum of polyphenols. Dried cranberries, although convenient and often chosen as a quick snack, present a completely different profile – 308-350 kcal per 100 g, as much as 82 g of carbohydrates (most of which are added sugars) and practically no vitamin C. As a result, its health value is much lower and its antioxidant effect is weakened by the drying and sweetening process.
Research conducted by the USDA (United States Department of Agriculture) indicates that fresh cranberries retain over 90%. natural polyphenols, while in the dried version their content is reduced by up to half. It is also worth remembering that the drying process often involves the addition of glucose syrup or cane sugar, and sometimes also sulfurization of the fruit, which unfortunately further reduces their natural health potential.
Fresh cranberries 87 percent consists of watercontains a small amount of protein (0.4 g/100 g), 12.2 g of carbohydrates and a set of minerals – potassium, phosphorus, magnesium, iron and calcium. Although the dried version still provides fiber (approx. 5-6 g/100 g), it loses some of the soluble fractions that are most important for intestinal health. This means that fresh cranberries support the microbiota and digestive processes more effectively than their dried version.
The intense flavor of fresh cranberries goes perfectly with both savory dishes and desserts. It remains the most classic use cranberry sauce – served with meat, cheese or baked vegetables. Just combine the fruit with orange juice and a bit of honey to obtain an aromatic addition that combines sweetness, acidity and subtle bitterness.
Cranberries are great in the daily diet mousse for oatmeal or yogurt. Briefly stewing the fruit – just a few minutes – allows you to extract their natural flavor without the need to add sugar. Thanks to this, they retain a maximum of polyphenols and vitamin C. This is an equally interesting idea including cranberries in salads – combined with arugula and walnuts, it creates a perfect composition for autumn.
Cranberries tolerate freezing well and do not show significant losses in polyphenols or vitamin C content. Thanks to this, you can enjoy its properties even outside the season – thawed fruits are perfect for sauces, mousses and infusions. Hot and with the addition of ginger and honey, it has been used in folk medicine for generations to support colds.
However, remember that cranberries contain oxalates, which may increase the risk of deposits in people with kidney stones. Patients taking anticoagulants should also be careful because cranberries may affect the metabolism of warfarin.
Sources: Terazgotuje.pl, PubMed
