Cranberries! More than just a Thanksgiving side dish
Cranberries are rich in health-promoting plant phytochemicals.
Happy Thanksgiving, dear readers! Like me, many of you are likely busy today with last-minute shopping preparations for your feast on Thursday. This holiday is one of my favorites. It's a time to connect with family and friends over a delicious plate (or two) of foods that evoke wonderful memories shared at the dinner table.
When it comes to the food, cranberry sauce has long been a favorite of mine, not just because of its simplicity in preparation, but also for the characteristic sweet and tangy zing it adds to the plate.
Cranberries are more than just a delicious food source. Did you know they also have traditional medicinal applications in supporting urinary tract health? Here, I’ll explain some of the science behind how natural products (molecules) from the cranberry function in the body.
The Cranberry
Cranberries, both the American (Vaccinium macrocarpon) and European (Vaccinium oxycoccus) species of the Ericaceae plant family, are rich in a variety of nutritional components and numerous bioactive compounds with antioxidant properties. They are a rich source of Vitamin C, Vitamin E, and Vitamin K. These fruits are particularly abundant in polyphenols, including phenolic acids, anthocyanins, and flavonoids. Additionally, they are among the few fruits high in proanthocyanidins, a compound associated with numerous health benefits.
Medicinal Properties
Many studies laboratory and clinical studies have been conducted on cranberries. A recent review paper highlighted some of the major diseases for which cranberries have shown some efficacy in disease prevention:
Urinary Tract Infections (UTIs):
Prevents recurrent UTIs in young and middle-aged women.
Reduces UTI recurrence in children by 43-65%.
Mixed results in studies for reducing UTI recurrence and effectiveness in acute UTI cases in healthy college women.
Chronic Cystitis:
Cranberry as an alternative to antibiotics; reduces adhesion of E. coli to the urothelium.
Decreases occurrence of acute cystitis.
Combined with other agents (D-mannose, lactobacilli), it improves symptoms in women.
Radiation Cystitis in Prostate Cancer:
Cranberry capsules may reduce the incidence of cystitis in men undergoing radiation for prostate cancer.
Antioxidant Properties:
Strong antioxidant properties due to polyphenols.
Increases plasma antioxidant capacity and reduces lipid oxidation.
Cardiovascular Diseases:
Improves lipid profile, reduces blood pressure, and lowers risk of atherosclerosis and metabolic syndrome.
Lowers the risk of type 2 diabetes.
Anti-Inflammatory and Anticancer Effects:
Effective against inflammatory processes, including cardiovascular and oncology diseases.
Prevents stomach ulcers by suppressing the bacterium Helicobacter pylori.
Inhibits the growth of various tumors, including breast, bladder, prostate, and lung cancers.
Rheumatoid Arthritis and Dental Health:
Helps against rheumatoid arthritis in women.
Inhibits the development of tooth decay and periodontal diseases.
A Fun Twist on a Classic Cranberry Dish
Growing up in Florida, my classic cranberry dish has always involved boiling the fruit in sugar with fresh orange slices (including the orange rind). But this year, I’ve been inspired to try something different!
I’m a big fan of home fermenting, especially when it comes to creating lactofermented vegetables and pickles. One of my favorite fermentation Substacks is written by expert and author
. Her newsletter recently included a really fun pair of recipes for fermented cranberries! Read about them here:
If you try one of her recipes, let me know in the comments! I’d love to see what you think!
The Takeaway
Cranberries are delicious and nutritious, and they have exhibited numerous health benefits! However you like to prepare your cranberry dish, I hope you'll reflect on their medicinal benefits at mealtime.
Yours in health, Dr. Quave
Cassandra L. Quave, Ph.D. is a scientist, author, speaker, podcast host, wife, mother, explorer, and professor at Emory University School of Medicine. She teaches college courses and leads a group of research scientists studying medicinal plants to find new life-saving drugs from nature. She hosts the Foodie Pharmacology podcast and writes the Nature’s Pharmacy newsletter to share the science behind natural medicines. To support her effort, consider a paid or founding subscription, with founding members receiving an autographed 1st edition hardcover copy of her book, The Plant Hunter.
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Thank you!