Cranberries really pack a punch! Contained within their modest red exterior lies an extraordinary amount of vitamins, antioxidants and phytochemicals. But the story does not end there. Read on to find out more about this amazing fruit’s celebrated history…
Figure 1. Wild Cranberry bush Figure 2. Traditional roast turkey with Cranberry sauce
The first European colonists found Cranberry to be both food and medicine to the native Americans.[1] Cranberries were used to treat wounds, cure blood poisoning, reduce fever, calm pleurisy and settle nausea.[2][3] Colonial sailors on the other hand, consumed Cranberries in much the same way that limes were utilised by the British to prevent scurvy.[4]
Native American use may have resembled the way many of today’s ‘superfoods’ are used: regular consumption provided preventative health benefits. Indeed, Cranberry was one of the first foods marketed as a superfood, paving the way for others since.[5]
Nutritional and phytochemical content
Fresh Cranberries are highly nutritious, with an excellent fibre to sugar ratio. They also boast high amounts of vitamins C, K and E, as well as folate and the mineral manganese.[6]
Tables 1 and 2: selected macronutrient and micronutrient levels found in 100g of fresh Cranberries.
Cranberries also contains a vast array of phytochemicals including anthocyanins, flavonols, and proanthocyanidins.[7] 8,000–10 ,000 total phytochemicals have been detected in each of the major Cranberry species.[8] Truly mindboggling!
Furthermore, Cranberry has the highest Oxygen Radical Absorbance Capacity (ORAC) value among berries including strawberry, raspberry, blackberry, blueberry, and blackcurrant.[9]
As for their flavonol content, which includes the highly prized quercetin, Cranberry shines again.[10][11] Flavonols boast anticancer and antibacterial properties, and protect against cardiovascular disease.[12]
In nature, proanthocyanidins (PACs) often protect plants from pathogens and predators.[13] They also naturally impart colours and aroma, astringency, sourness and bitterness, as well as sweetness. Cranberries have a higher PAC content when compared with other berries.[14][15]
Cranberry has displayed therapeutic efficacy against cancer, diabetes, obesity, tooth decay and Helicobacter pylori infection, among others,[16] however we will next focus on two broad areas where this fruit shines: urinary tract infections and cardiometabolic health.
Urinary tract infections
A vast array of trials has assessed Cranberry’s effects on urinary tract health.[17][18][19][20][21][22] Previously thought to acidify the urine,[23] researchers have since discovered that the unique PACs found in Cranberry wrap around E. coli and other pathogens and interfere with their adherence to the cells lining the urinary tract.[24]
A 2023 review performed by the respected Cochrane group investigated the efficacy of Cranberry to prevent UTIs.[25] 50 trials met the assessment criteria and included 8,857 participants. The review found that Cranberry did in fact reduce the risk of symptomatic infections in women with recurrent UTIs, as well as in children, and in people susceptible to UTIs following interventions.[26]
Figure 3. Proanthocyanins inhibit bacterial attachment to uroepithelial cells.[27]
Cardiometabolic effects
Cranberry’s strong antioxidant activity significantly reduced oxidation of cholesterol and triglycerides, a key step in the development of atherosclerosis.[28]
A 2015 trial investigating the effects of low-calorie Cranberry juice found that the juice decreased the risk of stroke by 15% and decrease the risk of coronary heart disease by 10%.[29]
A 2020 systematic review found that Cranberry significantly reduced blood pressure in people 50 years and over, as well as body mass index.[30]
And a 2024 meta-analysis revealed a significant decrease in insulin resistance and total cholesterol to HDL cholesterol ratio, with Cranberry consumption.[31]
The little berry that packs a punch
So, if you were asked which fruit was instrumental in sustaining early American settlers in their nation-building endeavours, you’ll know. Which fruit kickstarted the superfood craze of the 1990s? Same again! Finally, if asked which fruit contains at least 8000 phytochemicals, and protects against UTIs and cardiometabolic diseases, then again, you’ll know that it’s the one and only, Cranberry! A superfood in anyone’s language!
[1] Loyer J. The Cranberry as Food, Health Food & Superfood: Challenging or Maintaining Hegemonic Nutrition?. Graduate Journal of Food Studies. 2017 Nov 11;4(02).
[2] Caruso FL, Bristow PR, Oudemans PV. History of Cranberry Cultivation. Phytopathology News. 2024 Apr.
[3] Loyer J. The Cranberry as Food, Health Food & Superfood: Challenging or Maintaining Hegemonic Nutrition?. Graduate Journal of Food Studies. 2017 Nov 11;4(02).
[4] Caruso FL, Bristow PR, Oudemans PV. History of Cranberry Cultivation. Phytopathology News. 2024 Apr.
[5] Loyer J. The Cranberry as Food, Health Food & Superfood: Challenging or Maintaining Hegemonic Nutrition?. Graduate Journal of Food Studies. 2017 Nov 11;4(02).
[6] Michael Joseph, MSc. Cranberry Fruit: Nutrition Facts, Benefits, and Concerns; [cited 2024 November 26]. Available from: https://www.nutritionadvance.com/cranberry-fruit-nutrition-benefits/
[7] Hui YH, editor. Handbook of fruits and fruit processing. John Wiley & Sons; 2006.
[8] Brown PN, Turi CE, Shipley PR, Murch SJ. Comparisons of large (Vaccinium macrocarpon Ait.) and small (Vaccinium oxycoccos L., Vaccinium vitis-idaea L.) cranberry in British Columbia by phytochemical determination, antioxidant potential, and metabolomic profiling with chemometric analysis. Planta medica. 2012 Apr;78(06):630-40.
[9] Haytowitz DB, Bhagwat S. USDA database for the oxygen radical absorbance capacity (ORAC) of selected foods, Release 2. US Department of Agriculture. 2010 May;3(1):10-48.
[10] Golovinskaia O, Wang CK. Review of functional and pharmacological activities of berries. Molecules. 2021 Jun 25;26(13):3904.
[11] Govers C, Berkel Kasikci M, van der Sluis AA, Mes JJ. Review of the health effects of berries and their phytochemicals on the digestive and immune systems. Nutrition reviews. 2018 Jan 1;76(1):29-46.
[12] Ruiz A, Bustamante L, Vergara C, Von Baer D, Hermosín-Gutiérrez I, Obando L, Mardones C. Hydroxycinnamic acids and flavonols in native edible berries of South Patagonia. Food chemistry. 2015 Jan 15;167:84-90.
[13] Rauf A, Imran M, Abu-Izneid T, Patel S, Pan X, Naz S, Silva AS, Saeed F, Suleria HA. Proanthocyanidins: A comprehensive review. Biomedicine & Pharmacotherapy. 2019 Aug 1;116:108999.
[14] Rauf A, Imran M, Abu-Izneid T, Patel S, Pan X, Naz S, Silva AS, Saeed F, Suleria HA. Proanthocyanidins: A comprehensive review. Biomedicine & Pharmacotherapy. 2019 Aug 1;116:108999.
[15] Rauf A, Imran M, Abu-Izneid T, Patel S, Pan X, Naz S, Silva AS, Saeed F, Suleria HA. Proanthocyanidins: A comprehensive review. Biomedicine & Pharmacotherapy. 2019 Aug 1;116:108999.
[16] Nemzer BV, Al-Taher F, Yashin A, Revelsky I, Yashin Y. Cranberry: chemical composition, antioxidant activity and impact on human health: overview. Molecules. 2022 Feb 23;27(5):1503.
[17] Bailey DT, Dalton C, Joseph Daugherty F, Tempesta MS. Can a concentrated cranberry extract prevent recurrent urinary tract infections in women? A pilot study. Phytomedicine. 2007 Apr;14(4):237-41. doi: 10.1016/j.phymed.2007.01.004. Epub 2007 Feb 12. PMID: 17296290.
[18] Lavigne JP, Bourg G, Combescure C, Botto H, Sotto A. In-vitro and in-vivo evidence of dose-dependent decrease of uropathogenic Escherichia coli virulence after consumption of commercial Vaccinium macrocarpon (cranberry) capsules. Clin Microbiol Infect. 2008 Apr;14(4):350-5. doi: 10.1111/j.1469-0691.2007.01917.x. Epub 2008 Jan 7. PMID: 18190583; PMCID: PMC4749672.
[19] Maki KC, Kaspar KL, Khoo C, Derrig LH, Schild AL, Gupta K. Consumption of a cranberry juice beverage lowered the number of clinical urinary tract infection episodes in women with a recent history of urinary tract infection. The American journal of clinical nutrition. 2016 Jun 1;103(6):1434-42.
[20] Fu Z, Liska D, Talan D, Chung M. Cranberry reduces the risk of urinary tract infection recurrence in otherwise healthy women: a systematic review and meta-analysis. The Journal of nutrition. 2017 Dec 1;147(12):2282-8.
[21] Wang CH, Fang CC, Chen NC, Liu SS, Yu PH, Wu TY, Chen WT, Lee CC, Chen SC. Cranberry-containing products for prevention of urinary tract infections in susceptible populations: a systematic review and meta-analysis of randomized controlled trials. Archives of internal medicine. 2012 Jul 9;172(13):988-96.
[22] Luís Â, Domingues F, Pereira L. Can cranberries contribute to reduce the incidence of urinary tract infections? A systematic review with meta-analysis and trial sequential analysis of clinical trials. The Journal of urology. 2017 Sep 1;198(3):614-21.
[23] Therapeutic Research Centre – Cranberry monograph. Accessed 22/06/2024
[24] Khalid SB, Sohail A, Wahab KA, Omer MA, Qureshi A, Sajjad H, Nadeem R, Anmol10 S. EFFECTIVE ROLE OF CRANBERRY AGAINST E. COLI URINARY TRACT ADHESIONS; A REVIEW.
[25] Williams G, Stothart CI, Hahn D, Stephens JH, Craig JC, Hodson EM. Cranberries for preventing urinary tract infections. Cochrane Database of Systematic Reviews. 2023(11).
[26] Williams G, Stothart CI, Hahn D, Stephens JH, Craig JC, Hodson EM. Cranberries for preventing urinary tract infections. Cochrane Database of Systematic Reviews. 2023(11).
[27] Khalid SB, Sohail A, Wahab KA, Omer MA, Qureshi A, Sajjad H, Nadeem R, Anmol10 S. EFFECTIVE ROLE OF CRANBERRY AGAINST E. COLI URINARY TRACT ADHESIONS; A REVIEW.
[28] Basu A, Betts NM, Ortiz J, Simmons B, Wu M, Lyons TJ. Low-energy cranberry juice decreases lipid oxidation and increases plasma antioxidant capacity in women with metabolic syndrome. Nutrition Research. 2011 Mar 1;31(3):190-6.
[29] Novotny JA, Baer DJ, Khoo C, Gebauer SK, Charron CS. Cranberry juice consumption lowers markers of cardiometabolic risk, including blood pressure and circulating C-reactive protein, triglyceride, and glucose concentrations in adults. The Journal of nutrition. 2015 Jun 1;145(6):1185-93.
[30] Pourmasoumi M, Hadi A, Najafgholizadeh A, Joukar F, Mansour-Ghanaei F. The effects of cranberry on cardiovascular metabolic risk factors: A systematic review and meta-analysis. Clinical Nutrition. 2020 Mar 1;39(3):774-88.
[31] Li X, Chen W, Xia J, Pan D, Sun G. The Effects of Cranberry Consumption on Glycemic and Lipid Profiles in Humans: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients. 2024 Mar 9;16(6):782.
