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Cranberries a great source of vitamin C

October 5, 2008 12:16 am

AMERICAN INDIANS have used cran- berries as a health remedy for thousands of years, and now modern science is proving many of these benefits, as well as finding new ones.

Cranberries are rich in vitamin C and naturally repel bacteria--plus they are deliciously tart.

The humble cranberry is one reason the first colonists survived here in America. After their voyage across the ocean, most colonists suffered from scurvy--a disease that began with bleeding gums and could progress to weakness and even death. At the time, no one knew that scurvy was actually caused by a vitamin C deficiency.

Cranberries were one of the only vitamin-C-rich foods that stayed fresh through the long, snowy New England winters. It is said that American Indians gave cranberries to the first colonists and cured their scurvy.

The Indians also used cranberries as a preservative in pemmican, a dried meat dish. They drank cranberry tea to ease indigestion. They even used poultices of roasted cranberries on wounds to prevent infections.

BERRIES FOR THE BLADDER

Nowadays, we have better things for wounds than cranberries. However, research shows that antibacterial cranberries are a safe way to prevent bladder infections.

It's important to go to the doctor whenever you are sick. However, if you suffer from repeated problems, the National Kidney Foundation recommends drinking 10 ounces of cranberry juice a day.

Natural chemicals in the berries, called polyphenols, appear to repel bacteria from the wall of the bladder, guarding against infection.

Two groups that suffer from repeated bladder infections are pregnant women and paralyzed people. A California study showed that pregnant women who drank cranberry juice daily cut their risk of bladder infections in half.

Cranberry pills also are effective, according to a study released in September. Scientists found that cranberry tablets cut bladder infections by 70 percent in veterans with spinal-cord injuries that paralyzed the bladder, a problem called neurogenic bladder.

Some small studies show cranberries also may reduce gum disease as well as stomach infections of the ulcer-causing bacterium Helicobacter pylori, but we need more research to be sure.

Don't overdo cranberries if you are taking the blood-thinning medicine called warfarin, also known as Coumadin. There have been a few cases of people taking warfarin and drinking quarts or gallons of cranberry juice who had bleeding problems.

However, no problems have been reported in people who regularly drink 8 to 16 ounces of cranberry juice a day. Ask your doctor or pharmacist if you have concerns.

BEST BERRY BUYS

Along with traditional Thanksgiving cranberry sauce, you can find cranberry juice, cranberry pills, cranberry bread and even cranberry beer!

But not all cranberry products have equal amounts of polyphenols, the naturally healthy chemicals in cranberries.

Frozen cranberries have the most polyphenols, followed by 100 percent cranberry juice, dried cranberries, 27 percent juice (such as cranberry juice cocktail), whole cranberry sauce and jellied cranberry sauce, according to Pennsylvania researchers.

You'll find fresh cranberries in markets now through December. You can freeze a bag of cranberries for up to nine months. And year-round, you can find dried cranberries and cranberry juice cocktail.

It's hard to find 100 percent pure cranberry juice--most of the 100 percent juice products are mixes of cranberry with other fruit juices.

HEALTHY AND VERSATILE

A cup of fresh cranberries has only 46 calories, 12 grams of carbohydrate, a whopping 5 grams of fiber, and 13 milligrams of vitamin C. One-third cup of dried cranberries has a calorie content similar to 1 cup of fresh cranberries, although it has less fiber and vitamin C, and a bit of added sugar.

I like to buy fresh cranberries and make sauce--I think it tastes better than the canned kind, and you can usually find a recipe on the bag. You put the berries and sugar or sugar substitute in a pot and simmer for about 10 minutes, until the berries start to pop and release their ruby-red juice. For a gourmet touch, try adding a shot of brandy and a dash of cinnamon to the cooking pot.

You don't have to wait for Thanksgiving to eat cranberry sauce--it's lovely in sandwiches paired with ham or mild cheeses such as brie. I've also used thick, homemade cranberry sauce as a stand-in for jelly in the traditional PB&J sandwich.

Cranberries are good for breakfast, too. I sometimes cook my morning oatmeal with fresh or dried cranberries and a bit of maple syrup.

Cranberries also work well paired with other seasonal fruit. For example, cranberries, cinnamon and brown sugar are a yummy filling for baked apples. And years ago I threw a pie-tasting party, and the deep-dish pear-apple-cranberry pie was the hands-down favorite, beating even apple pie.

Cranberries add zing to meals and are healthy, too.

Jennifer Motl welcomes reader questions via her Web site, brighteating.com, or mailed to Nutrition, The Free Lance-Star, 616 Amelia St., Fredericksburg, Va. 22401.