With their rich, ruby-red colour and sharp tang, cranberries are an essential part of any Thanksgiving or Christmas meal. However, if you limit enjoying cranberries to those few occasions, you’re missing out. Cranberries are packed with nutrients and antioxidants that are fabulous for our bodies, and they’re so versatile that it’s easy to make them a regular part of your diet.

About the cranberry

Cranberries are native to North America, grown in water (allowing the sun’s rays to infuse them with all their important nutrients). The season for fresh cranberries is between October and December, but they keep for up to two months in the fridge and can be canned, frozen or dried for even more convenience.

What are the important elements of cranberries?

It’s hard to find a food with more goodies than cranberries—perhaps that’s why the cranberry is regarded as a ‘superfood’!

Cranberries contain high levels of Vitamin C, which helps us ward off nasty bugs like the common cold, encourages wounds to heal quickly, allows our bodies to build healthy cells, and keeps our joints in good condition. At the same time, they provide us with vitamin E, an antioxidant that boosts the immune system and makes us less susceptible to chronic health conditions. Cranberries also contain Vitamin K, manganese, and other natural plant chemicals.

Since cranberries are an excellent source of fiber, they can also steady our body’s response to insulin (making them an ideal snack for those with diabetes).

Now, what kind of conditions can cranberries help to treat?

Urinary tracts infections

Cranberries are famous for their effectiveness in treating UTIs, especially for those who get such infections regularly. Recent research has revealed that cranberries contain significant levels of proanthocyanidins (PACs), making it difficult for bacteria to stick to the urinary tract lining and lower your risk of developing a UTI. However, other research has indicated that cranberries may cause problems if you’re prone to kidney stones, so check with your family doctor if you’re in any doubt.

Digestive system

Some studies have found that cranberries help to maintain a healthy digestive system. Cranberries can promote a good balance of bacteria in the gut. Scientists are also investigating whether Who can use their ability to resist the adhesion of bacteria to tackle problems like stomach ulcers.

Cardiovascular disease

The anti-inflammatory properties of cranberries are known to reduce blood pressure, with all the positive benefits this can bring (such as reducing the likelihood of a heart attack).

Teeth and gums

Again, the ability to resist the ‘stickiness’ of bacteria makes cranberries a superb ally in fighting tooth decay, whilst their anti-inflammatory properties help us avoid gum disease.


There is a good deal of research into the effect of cranberries on different kinds of tumours, and there’s some evidence to suggest that they may slow the growth of abnormal cells (especially in cancers in the breast, ovaries, liver, colon, and prostate).

So, with so much going for cranberries, how can you ensure you include them as a regular part of a healthy diet?

Fresh and frozen cranberries

Fresh cranberries contain the most nutrients, and fortunately, there are many ways to enjoy them. The standard way is in cranberry sauce, but do be careful because the naturally tart flavour of cranberries often means that cranberry dishes contain lots of sugar.

However, you can make the most of this natural sharpness by adding fresh cranberries to savoury salads and fruit salads. You can add fresh cranberries to almost any cake, muffin or cookie recipe for a little extra bite, or whizz them in a blender with other fresh fruits to create a delicious smoothie. You can also use frozen cranberries in place of fresh ones for most dishes.

Cranberry juice

A glass of cranberry juice is a refreshing, cool drink, especially when combined with carbonated water and other fruit juices. Again, check sugar levels carefully, and choose a variety that lists cranberry as the first ingredient because the ingredient with the largest proportion is listed first.

Dried cranberries

Finally, dried cranberries work well in a homemade trail mix, sprinkled on cereal or nibbled as a nutritious snack.