Cranberry: the royal berry available to everyone - benefits and harm to the body

Cranberries are a very healthy berry, and due to their low calorie content, they are also a good aid for weight loss. Find out how many calories are in fresh, dried and dried cranberries, get 7 recipes and lose weight profitably!

Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 11/09/2020

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Cranberry is a red berry with a pronounced sour taste, fresh aroma and a lot of beneficial properties that have a beneficial effect on almost the entire human body. Along with the rich vitamin and mineral composition, the calorie content of cranberries is only 28 kcal per 100 grams, due to which it is widely used not only for health purposes, but also in dietary nutrition. Eating these berries during weight loss can significantly enrich your diet and make the weight loss process itself less stressful. It should be read that the indicated calorie content applies only to freshly harvested products, and processed products have a different energy value, the increase or decrease of which depends on the processing method.

Doctor Cranberry: a berry that will protect against illnesses

For Russians, cranberries are their original product. It is often called “swamp grapes,” although in terms of beneficial properties it is far superior to this berry. The taste of raw cranberries is not very high. It has a sour and bitter taste, for which it was given another name - “northern lemon”. But in dishes (pies, mousses, jelly) it is simply magnificent.

It is worth noting one more unique property that cranberries have: its calorie content is so scanty that it is suitable for most diets, and even helps in weight loss.

The nutritional value

Cranberries are a valuable source of a large number of nutrients, which, along with their low calorie content, makes them a very popular food product. The berries contain pectin substances, various organic acids, dietary fiber, mono- and disaccharides, ash, many vitamins, minerals and other macro- and microelements. Their presence indicates the obvious benefits of the “northern lemon” for human health.

Proteins fats carbohydrates

Cranberry fruits are consumed not only fresh, but also in processed form. Since the calorie content of berries changes as a result of any processing, the content of basic macronutrients in them also varies. Thus, the amount of BJU per 100 g, depending on the condition of the berries, will be as follows:

In the latest:

• proteins - 0.5 g;
• fat - 0.2 g;
• carbohydrates - 3.7 g.

In frozen:

• proteins - 0.5 g;
• fat - 0.2 g;
• carbohydrates - 3.9 g.

In dried:

• proteins - 0.1 g;
• fat - 1.4 g;
• carbohydrates - 76.5 g.

Dried:

• proteins - 2.5 g;
• fat - 0.55 g;
• carbohydrates - 57 g.

Important! We should not forget that the content of BJU, as well as the calorie content of cranberries in their natural form, that is, fresh or processed without the addition of sugar and other components, remains unchanged in terms of pure weight. Shrinkage (moisture evaporation) or absorption of pure water only changes the concentration of the main macronutrients, but does not affect their ratio in any way.

Macro- and microelements

The richness of macro- and microelements puts “northern lemon” on a par with natural medicines. These berries are especially rich in such important elements as:

• potassium - improves the functioning of cardiac and skeletal muscles, is functionally related to sodium, when interacting with which it promotes the development of membrane potential, the occurrence of muscle contractions, maintaining acid-base and normalizing water balance;
• sodium - functionally related to potassium and performs the above actions;
• magnesium is a cofactor of a significant part of enzymatic reactions, maintains the normal state of the nervous system and heart muscle, has a vasodilating effect, increases intestinal motor activity, stimulates bile secretion;
• calcium - regulates blood clotting and various intracellular processes, including hormone secretion, muscle contraction and others;
• phosphorus - strengthens bone and dental tissue;
• iron - improves the blood formula, increases the supply of oxygen to cells.

The unique properties of cranberry fruits are determined by their content not only of minerals, but also of some specific substances. Thus, benzoic acid contained in cranberries is not only an excellent antiseptic, but also very successfully fights the bacterium Helicobacter pylori, the presence of which in the stomach causes the development and exacerbation of gastritis or ulcers. But this berry can only be used for prevention, since it is contraindicated in the presence of such diseases.

In addition, benzoic acid can enhance the effectiveness of antibiotics and is recommended in complex treatment to speed up results. Additional antimicrobial protection is provided by tannins and phenol contained in cranberry fruits, which are more abundant in this plant than in any other berries. Phenol also has pronounced bacteriostatic and bactericidal properties that help treat various infectious diseases.

Another valuable component of the product is ursolic acid. Its beneficial effects are to normalize metabolism by stimulating insulin production. For this reason, cranberry juices and fruit drinks are recommended for consumption if you have diabetes. In addition, such drinks are also recommended for healthy people, since they energize you just as well as energy drinks, but do not give any side effects typical of caffeine-containing products.

Vitamins

Cranberry is included by American doctors in the list of the most beneficial foods for humans. This is due to the fact that its fruits contain a huge amount of vitamins that have a beneficial effect on the body:

• C – helps strengthen capillaries, is one of the main participants in the process of formation of nonspecific immunity;
• K - a group of vitamins that ensure protein synthesis, without which it is impossible to maintain a sufficient level of coagulation (blood clotting);
• A and β-carotene is a powerful antioxidant, especially useful for people in a state of peroxide stress, which can be caused by chronic diseases, poor diet, old age, etc.;
• E is an important antioxidant and antihypoxant that can not only protect cell membranes from oxidative damage, but also stabilize the mitochondrial membrane, ensuring economical oxygen consumption by cells;
• B1 - accelerates metabolic processes, supports normal functioning of the heart, nervous, digestive and hormonal systems;
• B2 - participates in the formation of red blood cells and antibodies, regulates growth, human reproductive functions and the activity of the thyroid gland;
• B6 - stimulates metabolism, regulates protein absorption, accelerates the production of blood cells and hemoglobin, ensures a uniform supply of glucose to cells;
• B9 – participant in various metabolic processes, stimulates the synthesis of amino acids;
• PP – participates in redox reactions, promotes the formation of enzymes, accelerates the metabolism of lipids and carbohydrates in cells.

These healing properties, including antitumor activity, and the low calorie content of cranberries help improve health, maintain youth and a slim body. It is recommended to include it in the diet of all people, regardless of age and health status. A contraindication to the use of “northern lemon” can only be individual intolerance or acute inflammatory processes of the gastrointestinal tract. In any case, if there is any doubt, you should consult a doctor or nutritionist, and also carefully monitor the body’s reaction after eating the berries.

What are the calorie content of fresh, dried and frozen cranberries?

In addition to their bright scarlet color and sour taste, fresh cranberries differ from many other berries in their high vitamin content and low calorie content. How many of them the cranberry will reward depends on the method of its processing. The energy value of these berries (per 100 g) is as follows:

• fresh berries – 26-28 kcal;
• dried (dried) – 308 kcal;
• frozen – 17 kcal.

Thus, for those who decide to lose weight, a natural and frozen product is more suitable, but dried cranberries, whose calorie content is 11 times higher than fresh berries, are not suitable at all! Drying robs the gift of bogs and gardens of its dietary abilities and transforms it from a low-calorie to a super-nutritious food.

Beneficial features

Fresh cranberries have many beneficial properties.

• The fruits are capable of:
• strengthen the immune system;
• relieve swelling;
• thin the blood;
• cleanse the vessels;
• saturate the body with useful substances.

Dried fruits are equally beneficial. Their only drawback is their high calorie content. Due to drying, the nutritional value of the product increases. This should be taken into account by people who eat strictly according to a certain caloric intake per day.

Frozen berries have the same effect as fresh ones. Storing in the freezer does not in any way reduce the beneficial properties of the product. The fruits can be thawed and used in the same way as raw ones.

Separately, it is worth mentioning the beneficial effects of the described berries on the health of women, men and children. Subtleties of use and benefits for all genders and ages are given below.

Did you know? The English in the 17th century called cranberries “bear berries.” This is due to the fact that bears loved to eat the fruits.

For women

Cranberries are a valuable product for women of any age.

• Regular consumption of fruits allows you to:
• lose weight with a small amount of calories;
• improve the condition of skin and hair;
• relieve PMS pain;
• cure thrush.

Cranberries are extremely useful during pregnancy. Berries saturate the body with vitamins, which is necessary for the normal development of the fetus. An essential component of the diet in all trimesters, vitamin C is contained in the product in large quantities. Many pregnant women suffer from swelling: this problem can also be dealt with by drinking cranberry juice or fruit drink daily.

For men

The benefits of cranberries for men are due to their tonic properties: this improves potency and increases libido. Berries can also be consumed to prevent prostate cancer. Regular use reduces the risk of malignant tumors .

The product is also useful for muscle growth. Athletes are recommended to include it in their diet during active training.

Find out more about the benefits of cranberries for men.

For children

Cranberries can be introduced into the diet of babies along with fruit and berry complementary foods. The optimal age depends on the type of feeding:

• on breastfeeding - from 8 months;
• on IV - from 6 months.

Until 3 years of age, berries must be prepared before consumption. To do this, the fruits need to be boiled for about 3 minutes and rubbed through a sieve. From the moment of introduction of complementary foods and up to 3 years, the dose per day is 10–20 g of the product. From the age of 3, a child can eat as many berries as he wants.

Is it possible to ruin your figure with cranberry dishes?

If you look at how many calories there are in dried cranberries, beloved by many, natural suspicions will arise: aren’t dishes prepared from these berries just as high-calorie? When they cease to be an independent dish, but turn into an ingredient, their calorie content becomes as follows:

• cranberry juice – 46 kcal;
• fruit drink – 41.08 kcal;
• jelly – 53 kcal;
• mousse – 140 kcal;
• sauce – 101 kcal;
• cranberry smoothie – 21 kcal;
• cranberries in sugar – 187 kcal;
• cranberry pie – 390 kcal.

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Gourmet diet: how to lose weight on cranberries?

The calorie content of cranberries (if we are talking about fresh berries) is only 26 kcal or 1% of the daily value, so it is used in dietetics. There is a special cranberry diet. It is very simple: in the morning (before meals) drink a glass of cranberry juice, and before each meal, also eat a handful of berries or drink fruit juice. In order for such a nutritional system to produce results, you should adjust your diet: exclude fatty and fried foods from it and eat a portion of sauerkraut at lunch.

Contraindications

• Cranberries have several contraindications. Berries and dishes made from them will be harmful in the following situations:
• allergy;
• hypotension;
• gastrointestinal ulcer;
• hyperacid gastritis;
• stones in the kidneys;
• liver pathologies.

The number of beneficial properties of cranberries is enormous. It is a cure for diseases, a component of delicious dishes, and a cosmetic product. It is important to consider contraindications and possible harm to the body. When consumed correctly, berries will only bring benefits.

A little about the benefits

It is wrong to consider cranberries solely from the standpoint of low calorie content. After all, this is a very healthy berry, a recognized healer. It has anti-inflammatory, antimicrobial and antiscorbutic effects. Helps with sore throat and pharyngitis. It has a positive effect on the functioning of the kidneys and bladder, and prevents the formation of stones. It “works” as an antipyretic and enhances the effect of antibiotics. Being a real storehouse of vitamins, cranberries become a natural preventative against colds.

It is useful to eat berries for those who suffer from high blood pressure and who have a predisposition to glaucoma. “Swamp grapes” also found a place in dermatology. It is recommended to be taken for psoriasis, allergic rashes and baldness.

Chemical composition

The drink contains many vitamins: B1, C, B2, E, PP, B3, B6, B9. Minerals are also present: iron and magnesium, silver, potassium, phosphorus and zinc, sodium and calcium.

But the main advantage of fruit juice is its high content of organic acids. They are the ones that bring maximum benefit to the human body. The composition includes benzoic acid, which has an antimicrobial effect, as well as oxalic, citric and glycolic, quinic and malic acids, flavonoids.

When preparing a drink, the berry transfers to it its beneficial substances contained in its composition in abundance. It contains more than 20 valuable elements.

We suggest you read: How to use omez before or after meals

Cranberry juice contains:

• Vitamins of group B, C, E, PP.
• Micro- and macroelements (iron, magnesium, phosphorus, zinc and calcium).
• Benzoic, oxalic, citric, quinic and malic acid.
• Flavonoids.
• Glucose, fructose.

Due to its unique composition, fruit juice has been consumed since ancient times as a tasty drink and healing agent.

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Cranberry juice for pregnant women and children

The drink's spectrum of action allows it to be used instead of medications in the early stages of the disease, including colds.

For pregnant women, cranberry juice helps cope with swelling, heaviness in the kidney area, strengthens the immune system and improves well-being, and restores appetite during nausea.

For children, the drink will prevent colds and kidney diseases, as well as strengthen the immune system and protect against infections.

The healing properties of fruit juice allow it to be used instead of medications in the initial stages of the disease. This is especially true for colds.

For pregnant women, drinking the drink allows you to: reduce swelling, pain in the kidneys, strengthen the immune system, and relieve nausea.

For a child’s body, cranberry juice will help in the prevention and treatment of colds and kidney diseases, and will also increase the body’s resistance to diseases and protect against infections.

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Harm

• Eating berries in significant quantities can negatively affect the functioning and condition of individual organs and systems of the body:
• deterioration of the condition of tooth enamel may occur;
• uncontrolled use can cause allergic manifestations on the skin, in the form of itching or rashes;
• Possible deterioration of health in people with duodenal ulcers and gastritis with high acidity;
• It is possible that bleeding may increase in people while taking medications that reduce blood coagulation.

It is worth remembering that the berries are very sour and their juice can provoke painful conditions even in a healthy person, so taking cranberries on an empty stomach is highly not recommended.

Important! Harm to the body comes from excessive and uncontrolled consumption of the product by people for whom the product is contraindicated or its use should be under the supervision of doctors.

Cranberry juice recipes

For 4 servings of Cranberry Salad you will need:

• Fresh cranberries - 300 g,
• Carrots - 200 g,
• Radish - 150 g,
• Celery root - 100 g,
• Sugar.

Wash the cranberries and puree them. Add sugar to taste, leave for half an hour until it dissolves. Wash the carrots, radish and celery, peel and grate on a coarse grater. Mix the vegetables, season with cranberry puree.

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Cranberries – 1 kg, sugar – 600 g, water – 400 ml

1. Sort the cranberries, wash them and put them in liter jars.
2. Prepare the syrup: add water to sugar and bring to a boil.
3. Pour syrup over the cranberries, cover with varnished boiled lids, pasteurize for 10–15 minutes at 90 °C and roll up. Cool by turning the jars upside down.
4. Store in a cool place.

Cranberries – 2 kg, sugar – 300 g

1. Sort the berries, wash them thoroughly, put them under a press and squeeze out the juice.
2. Strain the resulting juice through several layers of gauze, pour into an enamel bowl, add sugar, heat to 85 °C and leave for 10 minutes.
3. After the specified time has passed, pour the juice into half-liter jars, cover with boiled lids, pasteurize for 15 minutes at a temperature of 85 °C and roll up.

Sour juice

1. You need to take a glass of cranberries and mash them well.
2. Then pour in a liter of warm water and let stand for about half an hour.
3. To obtain a richer taste, the liquid can be kept on fire for 5-10 minutes.

Honey medicine

1. Mix a glass of berries with two tablespoons of honey and grind well.
2. Then fill with warm water.
3. If desired, you can filter the liquid.

It is not advisable to boil it - honey will lose its beneficial qualities. Moreover, when heated, harmful carcinogens are formed in the product. If you like boiled fruit juice, first prepare a drink from the berries, and add honey later when the liquid has cooled a little.

We invite you to familiarize yourself with the Gray bird with a brown head