The Christmas Super-Fruit To Keep You Fighting Fit

The humble cranberry comes into its own around Christmas time.  Native to the US and harvested around autumn time (mid-September – mid-November), these bright red beautiful berries are ripe and ready to adorn our plates throughout the Christmas period.  Traditionally served as cranberry sauce with Christmas meals, these versatile berries can be used in a variety of ways for maximum health impact throughout the Christmas period.

Packing a punch, they are high in vitamin and minerals, whilst boasting high levels of phytonutrients (plant nutrients).  They are especially high in anti-inflammatory anthocyanins and polyphenols; anti-histamine quercetin; anti-septic benzoic acid; and cardio-protective epicatechins. Their health benefits are famously noted in studies for preventing and improving urinary tract infections by preventing bacteria from attaching to the inner surface of the urinary tract or bladder. Yet, they have so many more incredible health benefits not least their anti-inflammatory properties. Inflammation is at the root cause of many chronic health conditions including diabetes, cardiovascular disease and autoimmune diseases. The high antioxidant content of cranberries can naturally help to combat the inflammation associated with chronic health conditions.

Cranberry benefits on the digestive system are especially impressive. The bitter taste of these berries stimulates the bitter taste receptors on your tongue helping you to secrete more digestive juices. This can help you break your food down better to release the nutrients from your food and help prevent food intolerances resulting from improperly digested food. They have diuretic properties, helping you to relieve water retention and bloating; and help to balance the gut microflora by inhibiting bacteria adhesion to the gut lining and preventing biofilm formation – a protective mechanism bacteria use to prevent the immune system from attacking and destroying them.

Their high polyphenol content also helps to promote the growth of good gut bacteria, especially a specific good bacteria (Akkermansia muciniphila) which has been found to improve the gut barrier function and metabolic diseases. This can help to relieve constipation, diarrhoea and stomach acid. As 80% of your immune cells are located in your gut, it’s probably not surprising that studies have shown that anthocyanins (found in cranberries) can also improve immune function and help prevent or lower the frequency of cold and flu symptoms.

A growing body of evidence is showing the promise of cranberries in reducing cardiovascular conditions, including blood pressure, cholesterol and arterial stiffness;  as well as improving metabolic conditions, such as obesity and type 2 diabetes. The increased growth of the good gut bacteria Akkermansia muciniphila has been associated with improved metabolic health, whilst cranberry has been shown to reduce both insulin resistance and liver steatosis (which are involved in metabolic and cardiovascular conditions).

Studies show that adding cranberries to your diet could come with a number of benefits to heart health due to their ability to block blood clotting, reduce blood pressure and decrease inflammation.

In one study, consuming low-calorie cranberry juice was found to reduce several risk factors of heart disease, including blood pressure, triglyceride levels, inflammation and insulin resistance.

Other research shows that cranberries and cranberry juice could also help lower levels of “bad” LDL cholesterol, increase beneficial HDL cholesterol and prevent a stiffening of the arteries in people with heart disease.

The impressive benefits of cranberries warrant adding more of these vibrant coloured berries to your meals throughout the festive season. As they are such a versatile fruit, they can be added to sweet and savoury dishes – brighten up your morning breakfast bowl or add to a salad, stir fry or even a pasta dish. For maximum benefit, try freshly juicing them. This is a cheap and easy way to add extra immune power to your festive period food to keep you fighting fit and with the added metabolic benefits of helping you to minimise the effects of the excess Christmas calories and keep your weight at bay.

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