Cranberry Benefits and Harms Explained by Doctors
Cranberries are packed with various vitamins, with particularly high levels of vitamin C and vitamin K, enhancing their nutritional profile.
Cranberries are considered one of the most beneficial wild berries due to their rich composition and effects on the human body. They are called a vitamin bomb and a berry for cystitis. Is this true? NGS found out from Novosibirsk doctors.
Benefits of Cranberries
According to nutritionist Olga Bayan, cranberries are also called a natural antibiotic.
«The main known effect of this berry is the prevention of urinary tract infections. There are large studies that confirm: in women with recurrent UTIs, regular consumption of cranberry juice or extracts reduces the risk of new episodes», says nutritionist Olga Bayan.
But it is important to understand, the specialist clarifies, that this is not treatment, but precisely prevention. If inflammation has already started, the problem cannot be solved with cranberries alone.
At the same time, most women buy not the berries, but cranberry drinks. In 90% of cases, these are sweetened products with a lot of sugar. Moreover, the juice sold in boxes does not contain the necessary amount of active substances, emphasizes Olga Bayan.
Therefore, if choosing, it is better to opt for pure unsweetened juice, frozen berries, or standardized extracts with indicated dosage.
What It Contains
Gastroenterologist of the highest category at Smytra Clinic Lyubov Starygina says that cranberry berries contain various organic acids — for example, ursolic (similar in structure to adrenal cortex hormones) and quinic. As well as pectins, a large amount of vitamins, especially C and K. Moreover, 100 grams of cranberries contain up to a quarter of the daily norm of vitamin C.
«Thanks to such a rich chemical composition, cranberries have antimicrobial action, stimulate digestion, have an antipyretic effect, increase the body’s resistance and strengthen the immune system», emphasizes Lyubov Starygina.
Health experts advise consuming whole cranberries or pure, unsweetened juice to gain the most from their active compounds.
Fresh cranberries are low-calorie — only about 46 kilocalories per 100 grams. They contain a lot of fluid, fiber, and vitamin C. In fresh, unprocessed form, the berry can be not only a flavor additive to dishes due to its tang, but also protection for the body’s cells — thanks to the high content of polyphenols.
To obtain maximum benefit without burdening the digestive system, a healthy person is recommended to eat 50–100 grams of berries per day.
Harm of Cranberries
There are also situations when cranberries are not the best choice. For example, with a tendency to kidney stones (especially oxalate). Juice and supplements can increase the risk.
Olga Bayan notes that with a sensitive GI tract, the sour berry can increase heartburn. And if you drink the juice throughout the day by the sip, without water after, then the teeth suffer.
Lyubov Starygina adds that with excessive consumption, cranberries can cause a laxative effect up to diarrhea. Moreover, it is worth consuming the berry with caution if you are taking anticoagulants.
Earlier, a Novosibirsk doctor talked about the benefits and harms of sesame.
