I have been going through Paul Gross’ 20 superfruits (mango, fig, orange, strawberry, goji (wolfberry), red grape, cranberry, kiwifruit, papaya, blueberry, sweet and sour cherries, red raspberry, seaberry (seabuckthorn), guava, blackberry, blackcurrant, date, pomegranate, acai (assai), and dry prune) for the last several weeks according to their hierarchy in the list. The above-fruits were carefully selected for their richness in essential nutrients and phytochemcials. This is not to demean other fruits, but these superfruits had to undergo multiple scientific and clinical researches in order to earn their titles. Today, I shall address superfruit number seven, cranberry. By the way, it is tied with kiwifruit, number eight in giving health benefits, but I shall respect the sequence of the superfruits as Gross presented them.

Cranberry, Vaccinium macrocarpon, is a wild berry that originates in the United States and the Northern Hemisphere. It is used to make sauces, juices, jellies, and bakery goods and it is also consumed dried as a snack and with nuts.

The berry is rich in soluble fiber, vitamin C, and important phytochemicals, which are elevated in the fruit. These compounds come in the form of polyphenols like anthocyanins, proanthocyanidins, and ellagic acid. Cranberry’s beautiful bright red color comes from its anthocyanin’s content, which gives us powerful antioxidants to fight free radicals. The sour taste comes from tannins and proanthocyanidins. All these polyphenols have effective anti-inflammatory, antibacterial, and antioxidant properties that are protective to health. The berry is one of the superfruits, which is recently getting the most attention in scientific and clinical research fields after grape and strawberry.  Hundreds of laboratory reports have been done on cranberry’s activity on cancer, heart disease, inflammation, and urinary and stomach infections and ulcers as well as premature aging.

The berry’s healing potency on bacterial infections comes from phytocompounds such as phenolic acids, specifically proanthocyanidins. They prevent bacteria from attaching to the lining of the bladder, urinary tract, and stomach, lowering and possibly deterring the risk of bladder infections and peptic ulcers caused by Heliobacter pylori. The antibacterial properties of cranberry, its juice, or extract as in supplements is seriously considered by scientists in the areas of stomach and urinary tract bacteria and related-cancers.

Different Japanese, Chinese, and Chilean studies indicated the effects of cranberry juice on containing Heliobacter pylori bacteria in grownups as well as in children, lowering the development of stomach ulcer and cancer. The diluted juice showed antibacterial activity, especially when taken regularly. It was found that polyphenols are responsible for the superfruit’s sourness and potency as well.

Another area of research interest is oral hygiene. Cranberry’s antibacterial properties can become useful in preventing dental plaques, which lead to dental cavities and tooth loss. Oral hygiene products can make use of the berry as an active ingredient and flavoring in mouthwash, toothpaste, and dental floss. By the way, dates offer the same protective action.

Ongoing clinical experiments are testing the effects of cranberry juice on other illnesses than urinary tract infections and digestive ulcers, bacteria, and cancer. The areas that can benefit from the berry and its juice are age-related visual decline, diabetes, and cardiovascular disorders.

Since a high percentage of superfruits are berries, I shall add worthwhile information. According to John Heinerman’s Encyclopedia of Healing Juices, berries in general have anti-cancer activity. Scientists speculate that ellagic acid, a phytocompound in berries and raw  nuts, races to DNA receptors and plugs them ahead of carcinogens, thus barring their entry. In mice, berries were found to suppress the development of tumors by 45 percent. Potassium in berries appears to control hypertension, hence protecting the kidneys. Because berries contain plenty of iron, they increase the production of red blood cells, preventing anemia. Berries’ richness in trace minerals offers protective action on glandular and organ functions. Most berries provide essential minerals required to protect the bones, teeth, heart, and skin as well as maintain optimum health. Remember, the wild ones contain higher amounts of nutrients than their cultivated counterparts.

The pronounced sourness of the fruit makes people reluctant to eat cranberry fresh or frozen. It is usually relished dried, in sauces, compotes, jams, and syrups. As a juice, cranberry is bottled and easily available in our local supermarkets for consumers to enjoy and use for therapies of urinary tract infections, H. pylori infections, and peptic ulcers.

We will just have to wait for new researches to discover the superfruit’s effectiveness in other areas of diseases. We hope that the uncovering of its benefits will be sooner than we expect. Two convenient ways to consume and reap the benefits of the superfruit are a glass of the berry juice (240 ml) or twenty-five dried cranberries taken as a snack with nuts or with breakfast cereal. Mix the dried berry with dried goji and cherry (two more superfruits) as I do for breakfast. Enjoy cranberry’s health benefits!
 
Individuals with medical conditions or on medication should consult their physicians when they decide to introduce anything new in their diet even if it is natural.