Extraordinary Health Magazine Extraordinary Health Vol 22 | Page 39

Cranberry

ost people believe blueberries
are the best choice of fruit
for getting antioxidants,
but today I‘d like to draw your
attention to the nutritional wonders
of cranberries. Cranberries are
considered to be a “superfruit”
due to their rich phytonutrient
content. Their deep red
color comes mainly from
powerhouse antioxidants
called proanthocyanins (PACs).
Among these are polyphenols
and phenolic acids, proanthocyanidins
(especially epicatechins) and
anthocyanins, and also flavonoids
and triterpenoids. The unique profile
of these compounds in cranberries have
been shown to offer antioxidant protection
and anti-inflammatory health benefits,
especially for urinary tract health
and cardiovascular health.
Fresh cranberries are considered
to be good sources of vitamin C
and dietary fiber. They also provide
us with manganese, vitamin E,
vitamin K, copper, and pantothenic acid.
However, it’s actually the amazing array
of antioxidants in cranberries that
grabbed the attention of health
researchers. The very high polyphenol
content compared to other fruits has
been studied extensively.
Scientists believe that the
phytonutrients in cranberry provide
maximal antioxidant benefits only
when consumed alongside conventional
antioxidant nutrients present in cranberry
like the manganese and vitamin C. It’s the
overall blend of cranberry antioxidants
that provides us with the strongest
nutrition and whole food health benefits.
The benefits cannot be under-valued.
These potent antioxidants help
protect our cells every day
from constant attacks by free
radicals. Free radicals are
scavenger molecules produced
in metabolic processes that
scavenge for free electrons. The
consequence causes harm to

“The Superfruit”

That Saves the Day
by Dawn Jarvis, MS, RD, LDN,
Garden of Life Corporate Nutritionist
Dawn Thorpe Jarvis is a licensed Nutritionist and Registered Dietitian
with a passion for natural health. She has more than 30 years of
nutrition education experience.

healthy cells and may even damage DNA,
resulting in diseases such as cancer.
Cranberries rank high on the
antioxidant scale. A common measure
of antioxidant content is called an ORAC
value. Cranberries have one of the highest
ORAC values at 9,090 µ mol TE/100g.
For decades women have used
cranberries for urinary tract infections
(UTIs); cranberries help to prevent
UTIs by blocking adhesion of bacteria
to the urinary tract lining. This finding
has led to other research evidence
that cranberries may also help protect
the digestive system in particular
from stomach ulcers.
Cranberries have also been shown
to provide numerous cardiovascular
benefits, including reduction of bad
low-density lipoprotein (LDL) oxidation,
and to maintain or improve the good
high-density lipoprotein (HDL) levels,
while reducing platelet aggregation
and improving vascular function.
Oxidative stress and chronic inflammation
place our blood vessel walls at great risk
of damage. Once damaged, our blood

450 CRANBERRIES IN 1 POUND
4,400 CRANBERRIES IN 1 GALLON OF JUICE
200 CRANBERRIES IN 1 ONE CAN OF SAUCE

vessel walls undergo a process of plaque
formation, and our risk of atherosclerosis
can be greatly increased. Regular
consumption of cranberries and cranberry
juice has been shown to prevent the
triggering of two enzymes that play a major
role in the atherosclerosis process.
Historically, cranberries were consumed
by Native Americans in a variety of foods,
the most popular being pemmican.
They also used cranberries to treat
their arrow wounds and as a red dye for
their rugs.
Before 1930, almost all of the cranberries
sold were fresh, but nowadays about
95% of these cultivated are used for
products such as juice drinks, sauce and
sweetened, dried cranberries. Only 5% is
actually sold as fresh fruit. And be aware
that some cranberry juices are filled with
sugar, so read the labels. Sugar may be
added because cranberries tend to be tart.
Unless you have problems digesting them,
try including some fresh, raw cranberries
in your diet. Cranberries retain their
maximum amount of nutrients and their
maximum taste when enjoyed fresh.
So, don’t wait for Thanksgiving. The health
rewards of cranberries are too great
for you to wait!