The Remarkable Antioxidant Power of Cranberries -- and Three No-Cost Cranberry Recipes
by www.SixWise.com
With the holiday season just around the corner, cranberries
will start to make their yearly appearance in Thanksgiving
and other seasonal meals. Their tangy flavor and bright red
color make them a favorite this time of year (it's also when
they're most plentiful, as their peak season runs from October
to December).
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 health.
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Cranberry sauce, the holiday favorite, can, and should,
be enjoyed year-round. Don't miss the no-sugar-added
cranberry sauce recipe below.
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Cranberries and Your Heart
Studies 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 health.
Other studies have also found that people who drink cranberry
juice have higher levels of good (HDL) cholesterol and may
have improved blood vessel function.
Antioxidant Powerhouses
Cranberries 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, Ph.D., research chemist at the University
of Scranton in Pennsylvania.
Other 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 said.
Cranberries Fight Cancer
Certain 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 effect.
Unique "Anti-Adhering" Properties
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Whole cranberries can be used in place of other berries
in muffins, breads, cereals and more.
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Cranberries 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 UTIs.
But 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 genitals.
Likewise, 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 lining.
Cranberries and Your Teeth
A 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 decay.
Tasty Cranberry Recipes to Try This Season
The 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!
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Traditional Cranberry Sauce
(No Sugar Added!)
Ingredients:
1 12oz bag of fresh or frozen cranberries
1 cup fresh orange juice
1 tsp minced fresh ginger
1 tsp minced orange zest
1/4 tsp cinnamon
1/2 cup crushed pineapple
1/2 cup honey
Directions:
- 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 Foods
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Spicy Cranberry Sauce
Ingredients:
1 1/2 cups water
1 orange (including juice and finely chopped rind)
2 cups sugar
1 piece stick cinnamon
4 cups fresh or frozen cranberries
Directions:
- Cook first 4 ingredients together for 5 minutes.
- Add cranberries. Cook until the berries stop popping.
- Cool without stirring.
Recipe
from The Cranberry Lady
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Cranberry Chutney
Ingredients:
2 cups chopped Braeburn apple
2 cups whole cranberries
1/4 cup chopped onion
3/4 cup brown sugar
1/2 cup golden raisins
1/2 cup white vinegar
1/2 tsp. chopped garlic
1 medium red pepper chopped
1 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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Recommended Reading
The
15 Healthiest Berries You Could Possibly Eat ... Including
7 Most Haven't Heard Of
The
Top 8 Foods People Are Most Sensitive To -- Without Even Knowing
It!
Sources
The
World's Healthiest Foods
The
Cranberry Institute