Cranberry is a relatively small, red berry which grows on low-hanging vines in temperate zones in many regions of the United States and other parts of the world. Cranberry is a member of the same family of plants as bilberry and blueberry. Cranberry can be taken as a juice, the whole berry, or from an extract. For maximum health benefit, cranberry juice should be unsweetened.
The active ingredients in cranberry include chemical compounds called proanthocyanidins. Proanthocyanidins are potent antioxidants that appear to be able to decrease bacterial adherence to the bladder epithelium cells. The main benefit of this action is that bacteria have less likelihood of grouping together to cause bladder infection, urinary tract infections and other related conditions.
Research has shown time and time again that a daily dose of cranberry benefits almost your entire body. Cranberries have been shown to prevent urinary tract infections by binding to bacteria in the bladder. The cranberry then escorts the bacteria out of your body in your urine, preventing it from ever binding to the wall of your bladder and causing an infection. Although some people have found that cranberry is also beneficial in treating an existing urinary tract infection, this hasn’t been proven true in research. As with many other conditions, prevention is easier and less uncomfortable than treating a problem after its present.
Cranberry benefits your teeth and gums, and as a result is beneficial to your heart. Proanthocyanidine is a compound found in cranberries that research shows prevents bacteria from binding to your teeth, thereby preventing the development of plaque and periodontal disease. Periodontal disease is closely linked to heart disease. Therefore, using cranberries to keep your mouth healthy helps you to keep your heart healthy and prevents you from developing heart disease in the future. Although cranberry alone won’t prevent you from getting any cavities, cranberries coupled with good oral hygiene can make all the difference in the world.
A daily dose of cranberry benefits your stomach, helping you to prevent ulcers and cancer. Cranberry is effective at killing H. pylori, bacteria responsible for causing approximately 90 percent of stomach ulcers and is the culprit of some cases of stomach cancer. Whether or not cranberry benefits currently existing stomach ulcers and cancer has not yet been determined. It is so far believed that the antibacterial properties of cranberry are enough to effectively kill ulcer-causing bacteria, but are not enough to stop the growth of cancerous cells without additional treatment.
Cranberries have long been valued for their ability to help prevent and treat urinary tract infections. Now, recent studies suggest that this native American berry may also promote gastrointestinal and oral health, lower LDL and raise HDL (good) cholesterol, aid in recovery from stroke, and even help prevent cancer. Fresh cranberries, which contain the highest levels of beneficial nutrients, are at their peak from October through December.
While familiar nutrients like vitamin C and fiber play a very important role in cranberry's health benefits, it's the amazing array of phytonutrients in cranberries that has gotten the special attention of health researchers.
Cranberry Phytonutrients
The vast majority of phytonutrients have been studied for their antioxidant, anti-inflammatory, and anti-cancer properties, and in many cases the results have been impressive.
1. Protection against Urinary Tract Infection (UTI)
Long before researchers started investigating from the standpoint of science, cranberry has been used to help prevent and treat urinary tract infections (UTIs). While the acidity of cranberries was at one time an important target of research, we now know that cranberry's ability to provide UTI benefits is not primarily related to its acidity, but rather to its proanthocyanidin (PAC) content. The PACs in cranberry have a special structure (called A-type linkages) that makes it more difficult for certain types of bacteria to latch on to our urinary tract linings. Include in these types of bacteria are pathogenic (infection-causing) strains of E. coli - one of the most common microorganisms involved in UTIs. By making it more difficult for unwanted bacteria like E. coli to cling onto the urinary tract linings, cranberry's PACs help prevent the expansion of bacterial populations that can result in outright infection. The age group in which researchers are least sure about this process involves children—it's just not clear when cranberry's health benefits fully extend to this age group. The area where benefits have been most pronounced are in middle-aged women who have experienced recurrent UTIs. In some studies, UTIs in this age and gender group have been reduced by more than one- third through dietary consumption of cranberry.
The discovery that cranberries prevent UTIs by blocking adhesion of bacteria to the urinary tract lining is a discovery that has allowed research on cranberry to expand out in other important directions.
2. Anti-Inflammatory Benefits
For the cardiovascular system and for many parts of the digestive tract (including the mouth and gums, stomach, and colon) cranberry has been shown to provide important anti-inflammatory benefits. It's the phytonutrients in cranberry that are especially effective in lowering our risk of unwanted inflammation, and virtually all of the phytonutrient categories represented in cranberry are now known to play a role. These phytonutrient categories include proanthocyanidins (PACs), anthocyanins (the flavonoid pigments that give cranberries their amazing shades of red), flavonols like quercetin, and phenolic acid (like hydroxycinnamic acids).
In the case of our gums, the anti-inflammatory properties of cranberry can help us lower our risk of periodontal disease. Chronic, excessive levels of inflammation around our gums can damage the tissues that support our teeth. It's exactly this kind of inflammation that gets triggered by ongoing overproduction of certain cytokines. (Cytokines are messaging molecules, and the pro-inflammatory cytokines tell our cells to mount an inflammatory response. As messages are sent more frequently and more constantly, the inflammatory response becomes greater.) Phytonutrients in cranberry help reduce this inflammatory cascade of events precisely at the cytokine level. Production of pro-inflammatory cytokines like interleukin 6 (IL-6) and RANTES (Regulated on Activation Normal T-cell Expressed and Secreted) is lowered by the activity of cranberry phytonutrients. In addition, cranberry phytonutrients inhibit the activity of the enzymes cyclo-oxygenase 1 (COX-1) and cyclo-oxygenase 2 (COX-2). These COX-1 and COX-2 enzymes are key factors in the production of other pro-inflammatory messaging molecules, and by inhibiting these enzymes, cranberry's phytonutrients significantly lower our risk of unwanted inflammation.
Dietary consumption of cranberry has also been shown to reduce the risk of chronic, unwanted inflammation in the stomach, large intestine (colon) and cardiovascular system (especially blood vessel linings).
3. Immune Support
While research in this area is somewhat limited, recent studies on the immune support benefits of cranberry are exciting. In studies on very small numbers of human participants, intake of cranberry extracts has shown the ability to improve multiple aspects of immune function, and to lower the frequency of cold and flu symptoms in the subjects. In several of these studies, the cranberry extracts were standardized to contain a known, higher-end amount of proanthocyanidins (PACs)—somewhat comparable to a double-strength cranberry juice. From our perspective, the doses of cranberry extract used in these studies match up fairly well with generous intake of whole, raw cranberries, and we look forward to future studies focused on precisely that: intake of whole, raw cranberries and resulting changes in cold and flu symptoms.
4. Cardiovascular Benefits
Following decreased risk of urinary tract infection (UTI), increased health of the cardiovascular system is perhaps the best-researched area of cranberry health benefits. It's the combined impact of cranberry antioxidants and anti-inflammatory phytonutrients in cranberry that's responsible here. Oxidative stress and chronic inflammation can place our blood vessel walls at great risk of damage. Once damaged, our blood vessels walls can undergo a process of plaque formation, and our risk of atherosclerosis (blood vessel wall thickening and blood vessel blocking) can be greatly increased. Dietary intake of cranberries and cranberry juice (in normal everyday amounts, unchanged for research study purposes) has been shown to prevent the triggering of two enyzmes that are pivotal in the atherosclerosis process (inducible nitric oxide synthase, or iNOS, and cyclo-oxygenase 2, or COX-2). In both cases, cranberry has also been shown to prevent activation of these enzymes by blocking activity of a pro-inflammatory cytokine- messaging molecule called tumor necrosis factor alpha (TNF-alpha). These anti-inflammatory benefits of cranberry appear to be critical components in the cardiovascular protection offered by this amazing fruit.
The antioxidant components of cranberries also appear to play a key role in cranberry's cardiovascular benefits. In animal studies, these antioxidant benefits have been clearly associated with decreased risk of high blood pressure. By reducing oxidative stress inside the blood vessels, cranberry extracts consumed by rats and mice have helped prevent overconstriction of the blood vessels and unwanted increases in blood pressure. Three related phytonutrient compounds—resveratrol, piceatannol, and pterostilbene—deserve special mention with respect to cranberry's antioxidants. These unique phytonutrients may provide cranberry with some equally unique antioxidant properties, and a special ability to support our cardiovascular system in this regard.
A final area of cardiovascular support provided by cranberry is its ability to help us lower our LDL-cholesterol and total cholesterol, while simultaneously helping us increase our level of HDL-cholesterol. Cranberry most likely helps us achieve these cholesterol-improving changes by helping to improve oxidative and inflammatory aspects of the everyday environment in which our cholesterol-containing molecules must exist. This improved cholesterol control offered by cranberry contributes even further to our decreased risk of blood vessel blocking problems, since excess accumulation of LDL-cholesterol and insufficient amounts of HDL-cholesterol can increase the tendency of our blood vessels to become blocked. All in all, it's quite amazing how a simple food like cranberry can provide us with cardiovascular benefits at so many different levels, all rolled into one.
5. Antioxidant Protection
Although previously mentioned in this Health Benefits section, the antioxidants found in cranberry are especially important contributors to its potential for health support. From a research perspective, there are two especially important points to consider when thinking about the antioxidant benefits of cranberries. First is the amazing array of antioxidants that are found exclusively in whole cranberries. Cranberry's special combination of phenolic antioxidants, proanthocyanidin antioxidants, anthocyanin antioxidants, flavonoid antioxidants, and triterpenoid antioxidants is without a doubt unique. Also unique is the particular combination of three antioxidant nutrients—resveratrol, piceatannol, and pterostilbene—found in cranberry. Second are the research findings regarding the synergy between these nutrients. The phytonutrients in cranberry provide maximal antioxidant benefits only when consumed in combination with each other, and also only when consumed alongside of conventional antioxidant nutrients present in cranberry like manganese and vitamin C. When cranberry processing disrupts this antioxidant combination, health benefits from cranberry are decreased. Multiple studies in multiple health benefit areas point to this same conclusion—it's the overall blend of cranberry antioxidants that provides us with the strongest health benefits.
One further point about cranberry antioxidant research seems worthy of mention. In several research studies, cranberries were unable to provide significant antioxidant benefits when those benefits were measured in terms of blood values. In these studies, it took a much closer look at activities going on inside of our cells to demonstrate the antioxidant benefits of cranberries. The need to look inside of our cells to find cranberry antioxidant benefits may be telling us that the special value of cranberries may often involve metabolic events that are taking place "behind the scenes." In other words, these benefits may sometimes be missed in more broadly focused research studies, and cranberry may in fact have a stronger research track record than previously assumed.
6. Anti-Cancer Benefits
No area of cranberry research has been more intriguing in the past 10 years than research on cranberry and cancer, even though the majority of studies in this area have involved lab studies on human cancer cells or animal experiments. On a virtual year-by-year basis, scientists continue to identify new mechanisms that establish cranberries as anti-cancer agents. These mechanisms are now known to include: blocked expression of MMPs (matrix metalloproteinases); inhibition of ODC (ornithine decarboxylase enzymes); stimulation of QRs (quinone reductase enzymes); inhibition of CYP2C9s (Phase I detoxification enzymes); and triggering of apoptosis (programmed cell death) in tumor cells. It's important to point out that this amazing list of anti-cancer properties in cranberry is not sufficient to establish cranberry as a food to be used in the treatment of cancer. However, it is a list that appears consistent with other studies of cranberry and cancer showing dietary intake of this food to help prevent cancer occurrence. These cancer-preventive benefits of cranberry are especially likely in the case of breast, colon, lung, and prostate cancer.
None of the cancer-related benefits of cranberries should be surprising, since cranberry is loaded with antioxidant and anti-inflammatory nutrients. Chronic excessive oxidative stress (from lack of sufficient antioxidant support) and chronic excessive inflammation (from lack of sufficient anti-inflammatory compounds) are two key risk factors promoting increased likelihood of cancer. With its unique array of antioxidant and anti-inflammatory nutrients, cranberry seems ideally positioned to help us lower our risk of cancer development.
7. Digestive Tract Benefits
When you add up the health-related benefits of cranberry for our mouth and gums (decreased risk of periodontal disease), stomach (decreased risk of stomach ulcer), and colon (decreased risk of colon cancer), it's impossible not to conclude that cranberry is unique among fruits in its ability to provide us with digestive tract benefits. Every category of phytonutrient known to be provided by cranberry is also known to play a role in digestive tract support. In the case of cranberry's proanthocyanidins, it's decreased adherence of the bacteriumHelicobacter pylori to our stomach wall that's made possible by intake of cranberry. In the case of cranberry's flavonoids, anthocyanins and triterpenoids, provide antioxidant and anti-inflammatory benefits that decrease our risk of colon cancer, and also our risk of periodontal disease.
Recent research has also shown that cranberry may be able to help optimize the balance of bacteria in our digestive tract. Participants in one recent study involving cranberry juice intake (in amounts of approximately 2 ounces per day and over the course of about 3 months) were able to increase the numbers of Bifidobacteria in their digestive tract while maintaining other bacterial types (Bifidobacteria are typically considered to be a desirable and "friendly" type of bacteria). As a result, the relative amount of Bifidobacteria was increased, and the bacterial environment of the digestive tract may have become more favorable. Given the vast array of phytonutrients in cranberry and the known connection between so many of these phytonutrients and digestive tract health, we expect to see the digestive benefits of cranberry becoming more and more apparent in future research on this incredible berry.
Benefits of Cranberries
- Cranberries improve the body's circulatory system.
- A daily glass of cranberry juice treats diseases like cystitis.
- It provides relief for asthma patients.
- Condensed tannins in cranberries inhibit the oxidation of bad cholesterol, thereby protecting the body from atherosclerosis.
- Tannins are considered an important contributor to a healthy heart.
- Cranberries act as bactericide and affect the acidity of urine. In effect, they disrupt the development of kidney stones.
Uses of Cranberries
ð Asthma Attack
Cranberries can be used to overcome an asthma attack. Crush the berries, boil in distilled water and de-skin. Consuming this provides effective relief from asthma attacks since the berries contain active ingredients similar to asthma-controlling drugs prescribed by doctors.
ð Urinary Tract Infection
The juice is known to treat this disease by reducing the number of bacteria on the lining of the urinary tract. A study conducted among elderly patients suggested a 50 percent reduction of infection among patients who drank 300 ml of cranberry juice everyday for over six months. A daily portion of cranberries is helpful in treating the disease.
ð Cholesterol
Laboratory results show that cranberry extract reduces the oxidation of "bad cholesterol." This helps promote a healthy heart.
ð Ulcers
New studies show the ability of this fruit to prevent peptic ulcers by inhibiting the adhesion of bacteria to certain parts of the stomach.
ð Anti-Aging
Exciting new research reveals that cranberries could protect the brain from neurological damage.
