Taste Life Blog

The last several weeks I have been traveling and giving many presentations. My mom always worries about me getting urinary tract infections when I travel. I told her I have been eating lots of cranberries and cranberry juice and my health was great. As I told my mom about the cranberry science, I thought it would be a great idea to share the top reasons why I recommend cranberries to my clients.

Cranberries are truly locally grown as one of the three farmed, commercially cultivated fruits native to North America. What is so cool is that cranberries naturally contain the flavonoid proanthocyanidin (PAC) and other polyphenols that have potential health benefits.¹

More than 70 studies have examined the role of cranberry juice and cranberry extracts in maintaining a healthy urinary tract.  The unusual PACs found in cranberries have an A-type linkage structure that sets them apart from most other vegetable and fruit PACs and is responsible for their bacterial anti-adhesion properties.²

These cranberry PACs help ward off urinary tract infections by preventing E. coli from adhering to the walls of the bladder and multiplying. Instead, the bacteria get flushed out in the urine and the risk of an infection is reduced.³

A pilot study conducted at the University of Wisconsin – Madison found that women with recurring UTIs reported a reduction of UTIs for up to six months after consuming a serving of dried cranberries per day for two weeks.⁴ Wow!

Studies also suggest cranberries may help reduce the risk of stomach ulcers by reducing H. pylori levels. According to the American Cancer Society, H. pylori is also a major risk factor for stomach cancer.⁵

The flavonoids in cranberries including PACS may also help to inhibit the bacteria associated with gum disease and may help protect LDL cholesterol (your bad cholesterol) from being oxidized. ⁶

Cranberries easily fit into the My Plate guidelines and help increase your fruit intake. What’s a serving? 4 oz of 100% cranberry juice or ½ cup of dried cranberries. An added bonus is one cup of cranberries has 5.1 grams of fiber and over 20% of your Daily Value for Vitamin C.

My favorite way to eat cranberries is in my oatmeal for breakfast. As a snack, I love dried cranberries with almonds and dark chocolate chips. I often drink cranberry juice in sparkling water throughout the day.  I also sprinkle dried cranberries on my evening salad and use cranberry juice in my fruit smoothie for either my breakfast or evening snack.  My mom doesn’t have to worry about my urinary tract infections anymore. Tasty health is waiting for you too. For recipe ideas check out www.uscranberries.com.

Cranberry Banana Berry Smoothie  

This smoothie is perfect for breakfast or as a healthy snack.

 Ingredients

• 1 medium ripe banana, cut into chunks
• 1 cup low fat raspberry or strawberry yogurt
• 2/3 cup 100% cranberry juice
• 1 cup frozen raspberries, strawberries or blueberries (I use strawberries)

Directions: Combine all ingredients in a blender. Blend until smooth and serve immediately.

Nutrition: Calories: 363;   Carbohydrate: 82.6 gm; Protein: 7.8 gm; Fat: .7gm; Sodium:140 mg; Potassium: 814 mg;   Fiber: 6 gm.

Recipe Source:  Cranberry Marketing Committee www.uscranberries.com – of course under quick and easy!!

Disclosure: I was compensated for writing this blog post by the Cranberry Institute.

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¹Chun, OK, et al. Estimation of antioxidant intakes from diet and supplements ion the U.S. adults. J. Nutr. 2010: 140: 317-324.

 ²Howell AB, et al: A-type cranberry proanthocyanidins and uropathogenic bacteria anti-adhesion activity. Phytochemistry 2005:66(18) 2281-2291.

³Howell A. Cranberry Proanthocyanidins and the Maintenance of Urinary Tract Health. Crit Rev Food Sc Nutr 2002; 42(s); 273-278.

⁴Experimental Biology, April 21 – 25 2012. Late –Breaking Program Abstract. LB326 Clinical Trial of Dried Cranberry Consumption to Reduce Urinary Tract Infection Incidence in Susceptible Women. A. E. Burleigh, et al, University of Wisconsin School of Medicine and Public Health, UW Hospitals and Clinics, UW-Madison and Ocean Spray  Cranberries, Inc.

⁵Zhang, L. et al Efficacy of cranberry juice on Helicobacter pylori infection: a double blind, randomized placebo-controlled trial. Helicobacter. 2005: 10(2) 139-145.

 ⁶Yamanaka-Okada A. et al. Inhibitory effect of cranberry polyphenol on carcinogenic bacteria. Bull Tokoyo Dent Coll. 20087, 49(3): 107-112.