Cranberry Fruit: Benefits, How Much to Eat and How to Include in the Diet

Also called blueberry and cranberry in Brazil, the cranberry is a small fruit, red in color and round in shape.

Therefore, it is a fruit rich in fiber, vitamins and minerals and in recent years it has become popular mainly due to the high content of antioxidant compounds present in its interior.

Besides, it’s widely used in slimming diets. However, the benefits of cranberry go beyond weight loss.

Learn more about the fruit and how you can include it in your daily diet in this article.

Cranberries: Nutritional Information

O cranberry it is a low calorie fruit and high concentration of vitamins and minerals. It is estimated that 100 grams of cranberry has only 46 calorieswhich corresponds to only 1% of the caloric recommendations of a healthy adult.

Other nutrients present in cranberry are (amount in 100 grams):

With regard to vitamins, the cranberry is rich in vitamin A, C, E and K. Other minerals are also present, although in smaller quantities: iron, zinc, calcium and magnesium.

Due to the difficulty in producing cranberry in Brazil, the fruit is still not widely consumed by the population, which limits its availability in local markets.

10 benefits of cranberry

  1. Lowers cholesterol levelsimproving the health of the cardiovascular system;
  2. Increases immunity and prevents scurvy, as it is rich in vitamin C;
  3. Prevent aging early due to high concentration of antioxidants;
  4. Helps to prevent dandruff, when used on the scalp due to antiseptic properties;
  5. Contains proanthocyanidincompound that impairs the adherence of pathogenic bacteria in the urinary system;
  6. Decreases the undesirable symptoms of gastritis and peptic ulcer, preventing the action of the H. pylori bacteria on the stomach mucous membranes;
  7. Protects the central nervous system and maintains the health of neurons;
  8. Combats the formation of bacterial plaques and cavities, improving the health of the mouth;
  9. It is rich in hydroxyproline and hydroxylysineimportant amino acids in collagen production.
  10. Prevents dementia improves cognition and memory, preventing diseases like Alzheimer’s.

Cranberry slimming?

The news that the cranberry would have slimming properties spread a few years ago when the Canadian Cardiovascular Congress presented research associating the daily consumption of the fruit with decrease in fat percentage of some volunteers.

In this case, the results showed that there was actually a decrease in weight in a portion of the study participants.

Thus, after taking cranberry juice daily for a period of 12 weeks, these people experienced a slight weight loss.

However, the research did not place this benefit as the most important, but the ability of the cranberry to lower levels of harmful fats such as LDL cholesterol.

This means that cranberry ingestion is more beneficial for preventing atherosclerosis and events linked to hypercholesterolemia than for weight loss itself.

Therefore, it is concluded that cranberry can help with weight loss, since it is a low-calorie fruit with a high concentration of micronutrients.

However, its main benefit is the control of blood fat rates and it’s no use if fruit consumption is associated with a hypercaloric diet and sedentary lifestyle.


How to include cranberries in your diet

To get the benefits of cranberry it is necessary to consume a small amount daily. For that to happen, you can include fruit in yogurt, fruit salad or as a dessert for lunch.

In addition, cranberry juice is refreshing, moisturizing and has a high concentration of antioxidants, ideal for the health of the skin, organs and all cells in the body.

Another interesting tip is associate cranberry with protein supplements such as albumin, creatine and whey protein.

In this situation, the cranberry will prevent the harmful effects of the action of free radicals during physical activities.

What is the ideal amount of cranberry per day?

There is no amount considered essential in the amount of cranberry we can eat per day.

However, like any other food, it is contraindicated to exaggerate in consumption at once.

For this, establish a small daily amount, equivalent to a portion (from 5 to 12 units) of cranberry daily.

Processed Cranberry Juice versus Natural Juice


The cranberry juice sold in supermarkets contains more sugar and substances used to extend the expiration date.

Therefore, it is more recommended to drink natural cranberry juice made at home with the berries and ice than the industrialized version.

Furthermore, the calories in industrialized cranberry juice are much higherwhich contributes to greater chances of gaining weight.

Most of the cranberry available in Brazil is the dried and dehydrated version, which has more sugar.

Nonetheless, if you can consume the fruit in its natural form, this is the best option and also the one with the most nutrients.

The Power of Fruit Antioxidants

A high amount of antioxidants present in the cranberry is one of the reasons that make the fruit one of the healthiest.

These antioxidants are directly linked to the prevention of various diseases and contribute to increasing life expectancy.

Among the antioxidants found in cranberry are:

  1. Flavonoids: anti-inflammatory, antiviral, antibacterial, antiallergic and vasodilator action;
  2. Lycopene: anti-inflammatory and anti-tumor action;
  3. Resveratrol: cardiac protection and improvement of brain functioning;
  4. Anthocyanin: reduction of bad cholesterol and prevention of neurodegenerative diseases.

Cranberry Fruit: Frequently Asked Questions


Who can not use cranberry?

Dried and dehydrated cranberry should be avoided by people who have kidney stones, cirrhosis, stomach ailments or diabetes.

Why can’t people with kidney stones drink cranberries?

Cranberry should not be consumed in kidney patients because it contains substances such as oxalate and calcium, which can interfere with the functions of nephrons (kidney cells).

How does cranberry work in urinary tract infection?

It has chemical compounds called proanthocyanidins (PAC), which help to reduce the action of bacteria responsible for urinary infection that attach to the tissues of the urinary tract.


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