Almonds and Olivez


Benefits, Nutritional Profile and How to!

Cranberries are among the three (3) most cultivated fruits in North America, especially due to its many purported benefits.  The berries can be enjoyed in many forms including juices, sauces and dried fruits.

These little red berries forms part of the Ericaceae family which include other berries such as huckleberry and blueberries.  The berry is naturally grown in acidic swamps in peat moss and in forests that are humid in nature.

According to research, cranberries comprised of Eighty-eight (88%) percent water, organic acids such as salicylate as well as fructose, flavonoids, vitamin C, anthocyanidins and catechins.  The unique taste of cranberry is attributed to the chemical constituents – iridoid glycosides.  Iridoid glycosides are a group of compounds that are regarded as defense chemicals against herbivores and pathogens and generally have a bitter taste (

You can read more on Cranberries in this detailed article here.

Cranberries Nutritional Profile

110 grams – (1 Cup, chopped) of Cranberries:

  • Calories: 51
  • Protein: 5g
  • Carbohydrates: 17g
  • Fiber: 96g
  • Fat:143g
  • Calcium:80 mg
  • Potassium:00 mg
  • Lutein +Zeaxanthin:10 mcg
  • Magnesium:60 mg
  • Vitamin K: 5 mcg
  • Vitamin C:4 mg
  • Water:05g

Ref: (USDA, 2021).

Here are some Health Benefits of Eating Cranberries

  1. Cardiovascular Health, due to its ability to reduce some of the risk factors associated with these diseases.
  2. May have a positive effect on one’s blood pressure.
  3. May help in fighting inflammation.
  4. Help in maintaining good oral health.
  5. Shows positive effect on Urinary tract infections (UTIs).

Remember, You can read the detailed article on Cranberries here

Here are some ways You can include Cranberries in your diet

  1. Enjoy fresh.
  2. Enjoy as Juice.
  3. Buy the natural Concentrate and add to water, make your own juices etc.
  4. Enjoy as dried fruits.
  5. Make into sauces.
  6. As toppings (on oatmeal etc).
  7. Add to smoothies.
  8. Sprinkle on Salads.
  9. Baked goods.

How will you add this nutrient-dense Food to your diet?

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