Cranberries : Health benefits, Nutritional facts and how to buy, store, clean and use it.

Cranberry is  little jewel color fruits outrank almost all other fruits and veggies when it comes to antioxidant power.

 As a matter of fact the only fruit with more antioxidants than a cranberry is a blueberry. Cranberries are also high in phytonutrients high in fiber. They have lots of vitamin A and vitamin C. They're anti-inflammatory and antioxidant qualities have been shown to support immunity, heart health and gum health. They contain one of the highest amount of antioxidants. When compared to other fruits there are also great sources of powerful antioxidants and phytonutrients called anthocyanins and quercetin.

A lot of people think that cranberries grow in water but that is not true they actually grow in sandy soil on a low trailing vine on sunken ground that people call a balk. Twice a year the cranberry farmers will flood the box one time they do this in the winter to protect the cranberries from the cold winter weather and the second time is when it's time to harvest the cranberries. It's actually a really fascinating process.  It's pretty interesting they have a really bright tart flavor and they're also a little bit bitter which is why most times when you see a cranberry recipe. There is some type of sweetener involved some other flavors that pair really well with cranberries include avocado, apples, cinnamon, citrus, walnuts pistachios and cheese like feta cheese or blue cheese.  

These article include everything you need to know about cranberries : health benefits, nutritional facts and how to buy, store and clean the cranberries.

Table of contents

·        Nutritional facts of cranberries

·        Health benefits of cranberries

·        Everything you need to know about how to buy, store and clean the cranberries

·        Summary

Nutritional facts of cranberries

The main nutrient in 100 grams of raw cranberries(USDA) contains:

·        Calories: 47

·        Protein:  0.4 g

·        Carbohydrates: 11.63  g

·        Dietary fiber: 4.7 g

·        Sugar: 4.65 g

·        Total Fat:0 g

·        Cholesterol :  0 mg

·        Sodium : 0  mg

 

Health benefits of cranberries

Let's discuss some of the amazing health benefits of consuming cranberries.

1. Prevent urinary tract infection:

 Studies have also demonstrated that cranberries are effective in both preventing and treating urinary tract infections. This is because they contain compounds and components that help to keep unwanted and harmful bacteria from attaching to the urinary tract wall. These important compounds are known as pro anthocyanidins which not only prevent bacteria from binding to the walls of the urinary tract and bladder but also prevent bacteria from multiplying. They can also be beneficial in the elimination of these bacteria through urination. Benzoic acid which is found in cranberries also has powerful antiseptic properties and can reduce the risk of urinary tract infections. For these benefits you can drink a glass of cranberry juice or consume a handful of cranberries regularly.

2. Anti-inflammatory properties:

Cranberries are well known for decreasing inflammation throughout the entire body and work as a great natural anti-inflammatory. This is often attributed to their high concentration of inflammation fighting antioxidants. These antioxidants and cranberries can help to eliminate free radicals in the body and prevent damage caused by them as well. They can also help to remove toxins and promote the proper functioning of our bodily organs.

3. Reduce the risk of cancer:

 They can also help them the prevention of some types of cancer and promote our overall health due to their unique array of antioxidants and their ability to reduce inflammation throughout the body. They can help lower the risk of some types of cancer. The antioxidants found in cranberries fight free radicals which can cause damage to our cells and DNA.  They contain a high amount of antioxidant flavonoids which are beneficial in preventing a number of different diseases, while also reducing oxidative stress which can cause damage to our bodies. Always discuss with your medical practitioner other cancer treatment and prevention methods.

4. Promote digestive health:

 Consuming cranberries can also help to promote overall digestive health and benefit the digestive tract. This is because cranberries have antiseptic, detoxifying and cleansing properties. When consumed regularly they can help our bodies to eliminate unwanted toxins and cleanse our entire body including important bodily organs as well. They can help to relieve symptoms associated with bloating and water retention. Cranberries can also help to balance the bacteria in our digestive tract promoting healthy gut and creating an environment for good bacteria to thrive. This can also help to relieve symptoms of diarrhea and constipation, while also boosting our immune system.

5. Promote cardiovascular health

Cranberries are incredibly heart-healthy and can promote the overall health of our heart. They are loaded with cardiovascular benefiting antioxidants and phytonutrients which provide anti-inflammatory effects. They can also help to decrease high blood pressure levels and reduce high cholesterol levels. They can also help to promote the overall health of our blood vessels, reduce the risk of heart attack and reduce inflammation. They are also an excellent source of vitamin C which can help lower high blood pressure and promote cardiovascular health.

How to buy and store the cranberries?

While fresh cranberries are ideal. You can also get a ton of health benefits from frozen cranberries,  dried cranberries and cranberry juice but when you're buying the juice you want to make sure to avoid cranberry cocktail and you want to look for cranberry concentrate. Basically the concentrate is pure cranberry juice so there's no added sugars and it's absolutely delicious if you just pour a little bit into your water or into some sparkling water.  You can find frozen and dried cranberries all year round but the fresh cranberries start to come out around Halloween and then they hang around through the early winter they're definitely like a holiday fruit. People will string them and then put them on the Christmas tree or around a fire place mantel or anywhere you want to decorate your house and sometimes I've even seen them put in little glass jars and then used as little table decorations.Lots of things to do with the beautiful cranberry.

When you're shopping for cranberries you want to look for cranberries that are firm and plump and have this beautiful rich color to them. Avoid any cranberries that are bruised broken shriveled up or sticky. Oftentimes when you buy them at the grocery store they will already be in a plastic bag which is a great for storage, if they're not in a plastic bag when you get the home you want to put them in an air-tight plastic bag.  Then they will last in your fridge for almost two months. Here's the key though you have to make sure that before you put them in for the long haul you pull out any berries that look like they're going bad because if you've got one or two in the bunch they will cause the rest of the cranberries to go bad. 

How to clean cranberries  and incorporate into your diet?

A lot faster once you're ready to use them simply give them a rinse under some cold water and they're ready to go. The very easy ways you can start incorporating them into your diet you could take a handful put it into your oatmeal in the morning with a little bit of maple syrup and cinnamon. You can toss them into your smoothies and I personally love adding them to salads with a little bit of fresh feta cheese or avocado to balance out the tart flavor, so lots of things you can do.

Summary

Cranberries provide many wonderful health benefits like improve heart health, prevents cancer and treat urinary infections.

To add cranberries  into your daily diet  and enjoy health benefits of its and stay healthy.