But flavor and color aside, there's another reason to enjoy cranberries (and even make them part of your diet year-round)--they're incredibly nutritious and great for your healthCranberries and Your HeartStudies have found that cranberries reduce the risk of heart disease Most recently, a study presented at the annual congress of the International Union of Physiological Sciences in March/April 2005 found that pigs with atherosclerosis (a primary causes of heart disease) that received a daily dose of cranberry powder had restored blood vessel healthOther studies have also found that people who drink cranberry juice have higher levels of good (HDL) cholesterol and may have improved blood vessel functionAntioxidant PowerhousesCranberries are a rich source of antioxidants, according to the Cranberry Institute, a trade association for cranberry growers In a study funded by the Institute it was found that:"Cranberries contained the most antioxidant phenols compared to 19 commonly eaten fruits Cranberries are loaded with antioxidants and should be eaten more often," said study author Joe Vinson, PhD, research chemist at the University of Scranton in PennsylvaniaOther studies also rank cranberries as leaders in phenolic compound content "These antioxidants may play a role in helping to prevent heart disease and certain cancers," Vinson saidCranberries Fight CancerCertain compounds in cranberries have been found to be toxic to many cancer tumor cell lines, including:
Lung cancer Cervical cancer Prostate cancer Breast cancer Leukemia One study, for instance, published in the June 2004 Journal of Nutrition, found that whole cranberries inhibit prostate, skin, lung and brain cancer cells Experts believe a compound in the whole cranberry (not just the juice) is responsible for this effectUnique "Anti-Adhering" PropertiesCranberries possess a unique ability to inhibit bacteria, including E coli, from adhering to the urinary tract This is why cranberry juice is often recommended to prevent urinary tract infections (UTIs) Cranberries also contain hippuric acid, which is antibacterial and helpful for warding off UTIsBut cranberries' anti-adhering properties are helpful for much more than your urinary tract A study published in the October 2004 issue of the Journal of Science, Food and Agriculture found that an antiviral compound in cranberries called proanthocyanidin A-1 inhibits the herpes virus from attaching to and penetrating the genitalsLikewise, a compound in cranberries is known to keep Helicobacter pylori, the bacteria that causes most gastric ulcers, from adhering to the cells of the stomach liningCranberries and Your TeethA study published in Critical Reviews in Food Science and Nutrition in 2002 found that compounds in cranberry juice are great for your oral health They help to dissolve aggregates formed by many oral bacteria while decreasing the level of Streptococus mutans, the major cause of tooth decayTasty Cranberry Recipes to Try This SeasonThe best part about all of this is that cranberries are not, like some health foods, hard to swallow In fact, they add a unique, tart flavor to all kinds of dishes, including these three recipes for everyone's holiday favorite: cranberry sauce Enjoy!Traditional Cranberry Sauce (No Sugar Added!) Ingredients: 1 12oz bag of fresh or frozen cranberries1 cup fresh orange juice1 tsp minced fresh ginger1 tsp minced orange zest1/4 tsp cinnamon1/2 cup crushed pineapple1/2 cup honeyDirections:
Bring orange juice, ginger, zest and cinnamon to a boil on high heat in a medium saucepan Rinse cranberries and add once liquid is boiling Reduce heat to medium and cook uncovered for about 10 minutes Add crushed pineapple and honey Remove from heat and cool Recipe from The World's Healthiest FoodsSpicy Cranberry SauceIngredients:1 1/2 cups water1 orange (including juice and finely chopped rind)2 cups sugar1 piece stick cinnamon4 cups fresh or frozen cranberriesDirections:
Cook first 4 ingredients together for 5 minutes Add cranberries Cook until the berries stop popping Cool without stirring Recipe from The Cranberry Lady Cranberry ChutneyIngredients:2 cups chopped Braeburn apple2 cups whole cranberries1/4 cup chopped onion3/4 cup brown sugar1/2 cup golden raisins1/2 cup white vinegar1/2 tsp chopped garlic1 medium red pepper chopped1 Tbsp grated ginger root (or 1 tsp ground ginger)Directions:
Combine all in a non-aluminum kettle Simmer until all fruits and vegetables are tender, about 20-30 minutes Stir often to prevent scorching Recipe from the Wisconsin State Cranberry Growers Association
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