Ordinary Super Foods: Cranberries

Eating well can be confusing, especially when it seems we’re assaulted every day with new super foods that are hard to pronounce and even harder on the pocketbook. What makes a food super?
Super foods are nutrient dense while being sparse in calories. They have antioxidants in abundance and usually meet the RDA of a vital nutrient in a single serving. In short, they are some of the healthiest foods on the planet.

You don’t have to spend your entire paycheck on a recently discovered food from the Amazon to achieve vibrant health. There are everyday foods that fly under the radar but can have a hugely positive impact on your health. Welcome to ordinary super foods!

Native History

Cranberries have a super cool history, being one of three fruits native to America (along with blueberries and Concord grapes). They were used extensively by the North American Indians in pemmican as well as in poultices used to treat wounds. The berries were crushed and used to dye fabrics as well.

Later, American sailors would carry cranberries on sea voyages to prevent scurvy, much like English seamen traveled with limes.

The pilgrims gave cranberries their modern name, having been called “sassamanesh” and “ibimi” by Native Americans. The settlers believed that the blossoms resembled the heads of cranes, and the name was later contracted to form the modern “cranberry.”

Super Food, Super You

Cranberries are best known for their ability to treat and prevent urinary tract infections (UTIs). How do they do it? It’s pretty complex, but there are two ways.

First, they contain proanthocyanidins (PAC) which change the structure of the hairs on the surface of bacteria that would attack the bladder. This change keeps the bacteria from implanting on the bladder wall. Second, they cause a chemical change that keeps bacteria from reaching the urinary tract in the first place. Pretty nifty!

UTI prevention isn’t the only reason to add cranberries to your diet. According to Sherry Torkos, author of Breaking the Age Barrier and Winning at Weight Loss, “Recent research has found that cranberry is also beneficial for fighting gum disease, lowering cholesterol levels, and preventing ulcers.” What’s not to love?

The same anti-adhesion properties that help prevent and treat UTIs keep bad bacteria from your gums and stomach. Because of cranberry’s high levels of antioxidants, they help prevent bad cholesterol from oxidizing, therefore protecting the heart.

Cranberries contain vitamins A, C, B complex, folic acid and fiber. They also contain calcium, iron, phosphorous, potassium, sodium and sulphur.

One of the most interesting aspects of cranberries are their bioflavanoid content. These compounds help repair damaged cells, and may help prevent several cancers. Cranberries also contain hippuric acid, which has antibacterial effects. A miracle fruit indeed!

Best Uses

Fresh cranberries bounce because they’re they have four internal chambers containing nothing but air. In fact, they’re sometimes called bounceberries! When selecting cranberries, look for those that are bright red, uniform in color, and not wrinkled or bruised. Although they’re sturdier than their cousin the blueberry, they are still relatively easily damaged.

Cranberries are easy to freeze, so you may enjoy them all year long. I pop the bags into a freezer bag, then date and voila!, fresh berries all year long. Generally I go through half a dozen bags in a year aside from those used for holiday cooking, so I look for buy 1 get 1 free sales and stock up.
Fresh berries are best for you, as the synergy of the compounds is more effective for good health. Drying them can destroy some of the nutrients, and dried berries along with many juices are extremely high in sugar.

If you’re going to use cranberries for baking, you don’t have to thaw prior to use — this tends to lead to a juicier finished product. One of the most enjoyable aspects of biting into a is cranberry muffin the tart surprise dancing on yous taste buds.

Perhaps the easiest but tastiest use of cranberries is to toss 1/4 cup into your green smoothie. You’ll get all the health benefits of the raw berries, but the other fruits will balance the tartness.

It’s a win-win!

One great holiday use for cranberries is to make your own cranberry vinegar. Place one cup of lightly crushed berries in a glass Mason jar. Heat a scant quart of apple cider vinegar to boiling, then remove it from the heat. Pour the vinegar over the berries and allow to cool. Once cool, seal the container and allow to steep for two to three weeks.

This makes a great holiday gift, especially when you include a tag mentioning that it’s great to use in salad dressings or to marinate meat. This recipe will make four gifts, and I especially like to give it in cut glass jelly jars. It’s inexpensive, pretty, and festive!

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