Cranberries are superfoods that provide anti-inflammatory and antioxidant protection. Taking a cranberry supplement or consuming cranberries increase immunity, improves digestive and cardiovascular health.
Cranberries are one of the least consumed fruits. Oftentimes, these tart fruits are only enjoyed on the holidays. Despite their lack of attention, they offer many health benefits. They are loaded with nutrients and provide anti-inflammatory and antioxidant protection. Let's take a look at the top ten benefits that cranberries provide.
Cranberries are low-calorie foods.
These tart berries are a great addition to your diet. They are high in vitamins and minerals. Obesity is a health issue associated with several dangerous diseases. Unfortunately, many people do not know how to reduce their calories without sacrificing their health. Strict diets may help you lose weight but do not provide the nutrients your body needs for optimal health.
One cup of cranberries has a mere 46 calories. In addition, you will receive a plethora of nutrients, including 18 percent of the recommended daily intake of vitamin C and 16 percent of the recommended daily intake of fiber.
Cranberries benefit oral health.
Cranberries contain antioxidants that prevent bacteria from growing and sticking to the gums, teeth, and surfaces in the oral cavity. These antioxidants also provide therapeutic agents that help prevent and manage periodontitis, an inflammatory disease affecting the tissues supporting teeth. These delicious and nutritious berries can help prevent tooth decay and keep teeth healthy.
Cranberries help fight cancer.
Cancer is often aggressive and can lead to death if not caught early. Because of how quickly cancer can advance, researchers are looking for methods to prevent cancer from occurring. Studies have shown that cranberries protect against several cancers, including colon, esophagus, prostate, and bladder. In addition to this, it can reduce the risk of developing lymphoma cancer.
Cranberries help improve digestion.
Fiber is essential for digestive health. It helps support gut health and healthy bowel movements. Fiber comes in two forms: soluble and insoluble. Soluble fiber dissolves in water, slowing digestion to help regulate glucose levels. Insoluble fiber does not dissolve and adds bulk to stool to relieve constipation.
Cranberries are beneficial to one's digestive health. Each cup of these nutritious berries provides you with 4.6 grams of fiber. If you suffer from constipation, adding these berries to your diet can help improve your bowel movements and digestive health.
Cranberries help reduce the risk of cardiovascular disease
Cranberries have been shown to lower several risk factors associated with cardiovascular disease. These tasty fruits can help lower low-density lipoproteins, increase high-density lipoproteins, and lower systolic blood pressure readings. In addition to this, a cranberry supplement can help reduce an individual's body mass index.
Following an anti-inflammatory diet can help reduce the risk of atherosclerosis, the hardening of the arteries that causes plaque to stick to the walls of the arteries. The phytonutrients in cranberry supplements, juices, and fruits are potent compounds that can reduce the risk and delay the onset of cardiovascular disease.
Cranberries help prevent urinary tract infections.
A urinary tract infection (UTI) can occur in any area of the urinary system, including the bladder, kidneys, urethra, and ureters. However, it typically occurs in the lower portion of the urinary tract. Although both men and women can develop a UTI, women are at a higher risk of developing it.
Cranberries contain proanthocyanins, a class of polyphenols that give flowers and fruit purple, red, or blue color. This pigment is also a powerful antioxidant that decreases bacteria's ability to stick to the urinary tract walls, which lowers the risk of developing a urinary tract infection. If you experience UTIs often, eating cranberries, drinking cranberry juice, or taking a supplement can reduce the risk of developing a UTI.
Cranberries protect against ulcers.
Ulcers can be excruciating and difficult to heal. Oftentimes, stomach ulcers are caused by the H. pylori bacteria. These healthy, tart berries prevent H. pylori from attaching to your stomach lining and multiplying. In addition to this, the nutrients, including vitamin A, vitamin C, and Vitamin E, can help ease the symptoms of a stomach ulcer and heal the lining of the stomach.
Cranberries help regulate blood sugar readings.
Individuals diagnosed with diabetes or prediabetes must choose healthy foods with a low glycemic index to help regulate blood sugar levels. Cranberries are a low-glycemic food. They are digested and metabolized slowly, which can reduce the risk of glucose spikes. These tangy red berries can also help improve insulin sensitivity and blood sugar regulation. Those suffering from metabolic syndrome can also benefit from cranberry supplementation or consumption.
Cranberries increase immunity
Cranberries are loaded with polyphenols and antioxidants that help with immunity. They have been shown to improve the digestive tract, provide anti-inflammatory protection, and increase antioxidants in the body. These nutrients balance the bacteria in the digestive tract to promote immune health. These potent fruits also help the body eliminate free radicals, aid collagen formation, and protect against sun damage.
What are the risks associated with cranberries and cranberry supplements?
Cranberries offer several health benefits; however, individuals should avoid consuming many of these berries or using a cranberry supplement. As with any supplement, consult your physician to see if cranberry supplementation is proper for you.
Those taking a blood thinning medication like Coumadin should avoid eating large amounts of cranberries or taking a supplement. Studies have shown that these bright red tart berries may increase the anti-clotting effects of the medication and lead to an increased risk of bleeding.
Individuals with a history of kidney stones may not be able to supplement or eat this potent fruit, as it can increase the risk of higher levels of oxalate in the urine. Those who suffer from calcium oxalate kidney stones should avoid increasing their intake of cranberries.
Cranberries are a delicious superfood that can be enjoyed in various ways. This potent fruit contains a plethora of health-boosting nutrients. Cranberries contain bioactive plant compounds, including quercetin, myricetin, tannins, and ursolic acid. These compounds have been used in traditional herbal medicine for years and provide anti-inflammatory and antioxidant protection.
Taking a cranberry supplement or consuming cranberries regularly will lower the risk of several diseases, including cancer, diabetes, urinary tract infections, periodontitis, and cardiovascular disease. These fruits promote digestive health, naturally increase immunity, and neutralize free radicals. Finally, regular consumption can lower harmful cholesterol levels, reduce systemic inflammation, and improve oral health.
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by Madhu Hirani in Wellness
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