Farmers Almanac
The Farmers Almanac
BUY The 2018 Almanac NOW!

4 Healthy Reasons To Eat More Cranberries

Share on Facebook Share on Twitter Add to Google+ Share on Pinterest Share on LinkedIn Subscribe by Email Print This Post
4 Healthy Reasons To Eat More Cranberries

This time of year tangy, tart cranberries take center stage. They adorn your Thanksgiving table and add flavor and color to holiday quick breads. But there’s more to these little red berries than just a festive holiday decoration. Cranberries are gaining true superfood status, surpassing even blueberries, because of their impressive health benefits.

But don’t take our word for it, see for yourself by checking out this list of 4 healthy reasons to eat more cranberries — you’ll want to make them a part of your diet year-round.

What are the health benefits of cranberries?

  1. They’re low in sugar (as anyone knows who’s bitten into a fresh cranberry) so they carry a low glycemic load. A food’s glycemic load indicates the food’s impact on our blood sugar level. Cranberries carry a glycemic load of 2 (on a scale of 0 to 100), so it’s a great fruit to add to your diet.
  2. Cranberries are high in antioxidants, like vitamins A, C, and plant-based proanthocyanidins. As a refresher course, antioxidants fight free radicals, those nasty compounds that are generated from fried foods, alcohol, tobacco smoke, pesticides, and other negative elements we’re exposed in our environment. Too many free radicals can cause inflammation and cell damage, which leads to diseases like cancer, Parkinson’s disease, and aging. So cranberries contain a lot of good stuff to help fight off the bad guys.
  3. They help to increase immune function, especially against colds. The chemicals within cranberries have antiseptic properties, allowing them to destroy microorganisms and bacteria.
  4. Cranberries and cranberry juice have cardiovascular benefits – Studies have shown the fruit’s polyphenols, as well as their anthocyanins — those compounds that give cranberries their vibrant red color — are responsible for breaking down plaque deposits in artery walls. A 2013 study found that 2 glasses of cranberry juice daily reduces the number of cells that cause hardening of the arteries. A word of caution: commercially sold cranberry juice is high in sugar. Your health food store may carry a low-sugar option.

What about cranberry’s ability to help fight urinary tract infections? Studies confirm that while drinking cranberry juice helps prevent the recurrence of UTIs in some people, it doesn’t “cure” an active infection. Today’s commercially sold juice is not astringent enough and contains too much sugar to use as an effective remedy.

(Continued Below)

Fresh cranberries are available from October through December. Many grocery stores also carry them frozen year-round.

Nutritional Facts
A one-cup serving of cranberries provides the following percentage of daily value:

  • 24% Vitamin C
  • 18% dietary fiber
  • 20% manganese
  • 8% of Vitamin E
  • 7% copper
  • 6% of Vitamin K
  • 6% pantothenic acid
  • Only 46 calories

Fun fact: November 23 is National Eat A Cranberry Day!

Try these ideas to add fresh cranberries into your diet:

  • Add fresh or frozen cranberries to recipes where you would normally use blueberries or other berries: muffins, scones, oatmeal, breads, pancakes, and tea cakes.
  • Add a cup of fresh cranberries to your favorite apple crisp, crumble, or Brown Betty recipe. You can even sub out all the apples for cranberries for an all-cran crumble. It may be a little bit tarter, so you may want to adjust the sweetener.
  • Toss a handful of fresh cranberries in with braised meats, your favorite holiday stuffing, and baked squash recipes.
  • Add a cup of fresh or frozen cranberries to your apples when cooking applesauce to add a vibrant color and extra tartness.
  • Freeze ’em! Frozen cranberries make festive red ice cubes to keep your New Year’s champagne chilled!
  • Try this Cranberry Salsa recipe for a tart-and-spicy change of pace!

Articles you might also like...


1 P. Troska { 11.18.17 at 5:06 pm }

“diseases like cancer, Parkinson’s disease, and aging”

Since when is ageing a disease? As the old saying goes, ” Given the alternative . . . “

2 Janet { 11.15.17 at 1:23 pm }

Cranberries are so Awesome!! We have discovered how good it is when we make homemade cranberry sauce the last couple years! My husband even made a pie using pecans, honey crisp apples and lots of cranberries! Topped with some homemade cranberry ice cream makes a delicious treat!

3 nanc { 11.15.17 at 12:27 pm }

I throw cranberries in oatmeal and soup, love the flavor and the texture.

Leave a Comment

Note: Comments that further the discussion of the above content are likely to be approved. Those comments that are vague or are simply submitted in order to promote a product, service or web site, although not necessarily considered "spam," are generally not approved.

If you notice a hole in the upper left-hand corner of your Farmers' Almanac, don't return it to the store! That hole isn't a defect; it's a part of history. Starting with the first edition of the Farmers' Almanac in 1818, readers used to nail holes into the corners to hang it up in their homes, barns, and outhouses (to provide both reading material and toilet paper). In 1919, the Almanac's publishers began pre-drilling holes in the corners to make it even easier for readers to keep all of that invaluable information (and paper) handy.

Spring Is Here – Sign Up Today!

The Farmers' Almanac is a gardener's best friend. Get 365 days of access to our online weather and gardening calendars + a copy of the 2017 Almanac
for only $13.99 $11.99!

Subscribe Today »