Cranberry ~ Super Fruit Heath Benefits

Cranberries (Клюква) are a member of the heather family and related to well-known blueberries, bilberries and lingonberries (Голубика, Брусника, Черника) which Mother Nature gave us to keep us healthy and which helps to fight many diseases.

Because of the nutritional components of cranberries such as minerals, vitamins and fibre which are present in berries there are undoubted  and significant health benefits  in Cranberries which is why you should have them in your home as  a valuable natural medication, fresh, frozen or made into juice and other foods.

 The main nutrients in 1 cup (100 grams) of raw unsweetened cranberries:

  • Calories: 46
  • Water: 87%
  • Fibre: 4.6 grams (nearly one fifth of experts recommended total daily dietary fibre intake of 25 to 30 grams).
  • Protein: 0.4 grams
  • Carbs: 12.2 grams
  • Sugar: 4 grams
  • Fat: 0.1 grams
  • Cranberries have numerous vitamins and minerals, including manganese, copper and vitamins C, E, and K1.
  • Vitamin C. also known as ascorbic acid, is one of the predominant antioxidants in cranberries. It is essential for the maintenance of your skin, muscles, and bone.
  • Manganese. Found in most foods, manganese is essential for growth, metabolism, and your body’s antioxidant system.
  • Vitamin E. A class of essential fat-soluble antioxidants.
  • Vitamin K1. Also known as phylloquinone, vitamin K1 is essential for blood clotting.
  • Copper. A trace element, often low in the Western diet. Inadequate copper intake may have adverse effects on heart health (4 Trusted Sources).

Cranberries have widely recognized beneficial health outcomes related to Cold and Influenza symptoms because of their antiviral and antimicrobial effects.

In official  medical literature, cranberries are recommended for the  prevention of recurrent  Urinary Tract Infections (UTI), especially for women

Heart Health . Cranberries  contain various antioxidants, are a great source of polyphenols (including proanthocyanidins, flavonols and quercetin), minerals, vitamins which decrease cardio risk factors and give a cardioprotective effect, decreasing high blood pressure, normalising cholesterol, reducing oxidized LDL cholesterol , increasing the level of HDL, or good cholesterol. The anticoagulant effects can protect for thrombosis’s and clots but one needs to be careful about the adverse effect  of bleeding and bruising  if people are taking medication like a warfarin.  

Gastrointestinal and Intestinal tract health. According to research as noted by the Cranberry Institute, cranberries have health benefits for gastrointestinal and intestinal tract health, including the promotion of regularity. Daily consumption of cranberry juice showed a modest but significant attenuation of H. pylori in humans, suggesting that regular consumption of cranberry juice may help delay infection with H. pylori in adults. But does not affect the bacterial flora healthy Gl.
Components of the drink cranberry juice can inhibit the infectivity of viruses, including rotavirus, which causes gastroenteritis.

Oral health (anti-adhesion). A concentrate of cranberry juice inhibits the inflammatory response of the two major cell types in the gum. Dental research offers the possibility to rely on the anti-inflammatory properties of cranberries  to support the treatment of periodontitis.

Antioxidants. Based on weight, cranberries have the highest concentration of polyphenols of 20 fruits tested. The cranberry is also a potent inhibitor of LDL oxidation, suggesting the cardioprotective effect of its activity antioxidants.
The cranberry has the highest total antioxidant capacity (TAC) per gram compared to any other common fruits. The cranberry also has the highest concentration of total PAC per gram compared to other fruits studied. 100 mg of dried cranberry juice per day for more than 8 weeks decreases serum levels of advanced oxidation protein products, indicating a protective effect against oxidative damage.

Neurons. Cranberries, like blueberries, have been associated with protective effects on neurons (nerve cells). Studies in animals indicate that the use of several small fruits could inhibit or reverse the loss of communication between brain cells. It also would prevent some age-related impairment that may affect motor and cognitive aspects.


Cranberries in a bowl.
Cooking with cranberries and Cointreau.
Cranberries ready for harvest.
Cranberry Institute - USA