The Surprising Benefits Of Cranberries You Never Knew
Loaded with nutrients and antioxidants, this versatile fruit is beneficial for your heart, gut, stomach and more. Read on to gain insight into five research-backed health benefits of luscious cranberries.
Cranberries, besides infusing refreshing flavours to jams, desserts, and cocktails as fresh, ripe fruits, have an equally nutritive bonus too. Cranberries are small, round, red, bitter-sour bestowed with versatile nutrients such as vitamins, minerals, fibres, and anthocyanin antioxidants. They contain 90 per cent of water and are called superfruit because of their nutrients and essential Vitamins C (health-boosting factors). These superfruits are generally consumed in the dried state (powder), sauce for dressing or seasoning, and juice.
According to the 2020 findings in the Journal of the science of food and agriculture, consuming cranberries regularly can have a relieving effect on UTIs, intestinal inflammation, and cardiometabolic illness. The study shows cranberries are packed with bioactive components like phenols that act as antioxidants are favourable in many health conditions. Let’s have a look at some of the advantages of including this superfruit in your diet daily.
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Health benefits of cranberries
1. Cranberries Ward off UTIs
WHO says urinary tract infections are prevalent in almost 60 per cent of women all over the world. As per the study published in Clinics, 2019, cranberries can lower the risk of UTIs in women. The berries consist of poly nutrients known as A-type proanthocyanidins, and that fight off microbes (E.coli) from adhering to your bladder and lining of urinary tracts. Note that cranberries do not cure UTIs, however, including cranberries in your diet can reduce the risk of getting the infection.
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2. Cranberries Are Probiotic
Due to the fact that cranberries are high in antioxidants, these fruits have anti-inflammatory effects on digestive issues. A 24-week-long clinical trial involving women drinking cranberry beverages showed reduced inflammation in their gut. This study exhibited the growth of pathogenic organisms and good gut bacteria that soothes irritated bowel systems, says a 2021 study published in BMC Microbiology.
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3. Cranberries May Improve Memory
A 2022 study in Frontiers in Nutrition states a randomised trial was organised in 60 aged people (50 years to 80 years) for cognitive assessment. During the trial, it was observed that eating 1 small cup (100g) of cranberries for 12 weeks straight improved memory and neural functioning in the brain of older adults. Cranberries boost cognitive performance as they contain flavonoids that reduce the risk of dementia. A decreased level of cholesterol and low-density lipoprotein was also noted during the trial.
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4. Cranberries Protect Heart Health
A randomised trial of 45 adults who consumed 100g of fresh cranberries daily showed improvement in their hearts and blood vessel functioning, claims a report from Food & Function, 2022. The study shows that the cranberries intake increases polyphenols and metabolites in the bloodstream and the related improvements in flow-mediated dilation. Improvements in cardiovascular health in participants emphasise the important role cranberries may play in cardiovascular disease prevention.
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5. Cranberries Combat Cancer
According to a 2021 research issued in the American Institute of Cancer Research, cranberries exhibit potential cancer-fighting properties (phenolic compounds), a type of proanthocyanidins that is effective for cancer prevention. Daily consumption of cranberry fruit powder (1500 mg daily for 30 days) lowered prostate-specific antigen (PSA) in people with prostate cancer and may restrain the development of intestinal tumours.
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