BENEFITS OF THE CRANBERRY
✓ Prevents urinary tract infections
✓ Protects the heart
✓ Fights bacteria
✓ Improves oral health
What is cranberry?
The cranberry (Vaccinum macrocarpon) is also called ‘large lingonberry’ or ‘cranberry‘. It belongs to the Ericaceae family like the blueberry or the strawberry tree.
Native to North America, the plant grows wild in peat bogs. It is also cultivated in sandy fields called ‘ cranberry bogs ‘. In September–October, they are flooded to allow ripe fruits to float and be harvested more easily. The United States and Canada are the main global producers.
Red berries are prized for their tangy flavor. They are eaten fresh or dried and are used to make juice, jam, cakes…
Beyond their taste qualities, they also have health benefits. Protective of the urinary system, they prevent certain infections such as cystitis.
Lire aussi l Les meilleurs compléments alimentaires contre les infections urinaires
Their consumption is also beneficial to the cardiovascular system. Finally, cranberries are antibacterial and support oral health.
Nutritional composition
- Acides aminés
- Vitamines : B5, B6, C, E, K1
- Minéraux et oligo-éléments : potassium, phosphore, calcium, magnésium, cuivre, fer, manganèse
- Glucides
- Fibres
- Protéines
- Lipides
- Actifs antioxydants : anthocyanosides, flavonoïdes, polyphénols
- Acides organiques : acide ursolique, acide quinique, acide benzoïque
- Tanins : proanthocyanidols, épicatéchols
- Eau
The benefits of cranberry
🌸 Prevents urinary tract infections
Its consumption is useful for preventing urinary tract infections. In particular, it reduces the risk of cystitis in women.
The berries contain proanthocyanidins. These flavonoids prevent adhesion to the urinary tract walls of bacteria responsible for infections such as Escherichia coli. Unable to attach to the mucosa, they are flushed out in the urine.
Moreover, cranberry acidifies the pH of the urine. This acidic environment prevents pathogenic bacteria from growing.
This review shows the effectiveness of cranberry in preventing urinary tract infections.
❤️ Protects the heart
Cranberry has beneficial effects on the cardiovascular system. It protects the heart and prevents certain diseases such as atherosclerosis. To do this, it reduces risk factors for heart disease.
Its antioxidant polyphenols, for example, lower the level of bad cholesterol (LDL cholesterol) and increase that of good cholesterol (HDL cholesterol).
Moreover, they reduce platelet aggregation and decrease blood pressure.
Finally, cranberry supports cardiovascular health through mechanisms antithrombotic and anti-inflammatory.
This review examines its effect on cardiovascular risk factors.
🦠 Fights bacteria
Thanks to its antibacterial action, it is able to reduce the growth and concentration of pathogenic bacteria.
It has been shown to be particularly effective against the bacterium Helicobacter pylori, responsible for gastric ulcers and stomach cancer.
This study from Peking University, conducted on adults, shows the antibacterial activity of cranberry juice against Helicobacter pylori.
👄 Improves oral health
Cranberry consumption contributes to oral health and oral hygiene. That’s why it is found in many products: toothpaste, gel, paste…
On the one hand, its antibacterial action prevents certain bacteria from adhering to the mucous membranes of the mouth. It creates a protective biofilm against pathogens.
On the other hand, it prevents the development of cavities by the bacterium Streptococcus mutans.
Finally, it can relieve the inflammation of the gums such as gingivitis and periodontitis.
This review focuses on its beneficial effects on oral health.
How to consume it?
Fresh or dried berries
Cranberries are available fresh or dried. They can be eaten as-is if you enjoy their tangy taste.
You can also add them to your sweet recipes (cakes, jam, jelly…) and to your drinks (tea, herbal tea, smoothies…). They also pair well with meat and poultry (turkey).
As juice
Il est possible de trouver du pur jus de cranberry, composé à 100 % de jus de baies. Il existe également des cocktails où la canneberge est mélangée à d’autres fruits : pommes, raisin, framboise…
In that case, you should choose a beverage containing at least 25% of cranberry juice to enjoy its benefits.
In capsules
Capsules are taken as a dietary supplement, notably for urinary comfort. They contain dehydrated juice or berry powder.
Choose capsules with a high content of proanthocyanidins (at least 35 mg per capsule).
They should be non-GMO and free of additives and excipients.
Choose organic cranberries
Cranberry plants are susceptible to diseases and pests and are therefore often treated with chemicals.
If possible, choose fruit grown in organic farming. This ensures no pesticide residues and environmentally friendly farming.
Also favor berries hand-picked, from artisanal and sustainable farming.
Dosage
The average recommended dosage is 500 ml of juice per day or 300 to 1500 mg per day for capsules.
Contraindications and side effects
Its consumption has certain contraindications:
- Par mesure de précaution, elle est déconseillée aux femmes enceintes et allaitantes ;
- En raison de la présence d’oxalates, les personnes souffrant de calculs rénaux doivent éviter d’en consommer ;
- Les personnes en surpoids ou diabétiques doivent en consommer avec modération ;
- La canneberge peut interagir avec certains médicaments comme les anticoagulants. Demandez conseil à votre médecin si vous suivez un traitement.
Its consumption has some side effects:
- Maux d’estomac
- Diarrhée
- Ballonnements
If you experience side effects, stop taking it and consult a doctor.
Sources and scientific studies
RG Jepson, J C Craig, 2008. Cranberries for preventing urinary tract infections.
Diane L McKay, Jeffrey B Blumberg, 2007. Cranberries (Vaccinium macrocarpon) and cardiovascular disease risk factors.
Lian Zhang, Junling Ma, Kaifeng Pan, Vay Liang W Go, Junshi Chen, Wei-cheng You, 2005. Efficacy of cranberry juice on Helicobacter pylori infection: a double-blind, randomized placebo-controlled trial.
C Bodet, D Grenier, F Chandad, I Ofek, D Steinberg, E I Weiss, 2008. Potential oral health benefits of cranberry.
