Vaccinium macrocarpon
Cranberries are much more than a holiday side dish or a tart snack — they are nature’s powerful allies in the fight against inflammation, urinary infections, digestive issues, and immune imbalance. Their sharp flavor conceals a treasure trove of proanthocyanidins, vitamin C, vitamin E, fiber, and organic acids that act like natural antibiotics.
For centuries, Native Americans used cranberries for wound healing and food preservation. Today, this ruby-red berry is recognized around the world not only for its impact on urinary health, but also for its role in strengthening the immune system, supporting gut health, protecting the heart, and enhancing skin clarity.
Nutritional Values (per 100g of fresh cranberries)
| Nutrient | Amount |
|---|---|
| Calories | 46 kcal |
| Carbohydrates | 12 g |
| Dietary fiber | 4.6 g |
| Natural sugars | 4 g |
| Vitamin C | 14 mg |
| Vitamin E | 1.2 mg |
| Manganese | 0.36 mg |
| Proanthocyanidins | very high |
| Phenolic acids | present |
What Does Cranberry Help With?
- Urinary tract infections (UTIs) – Proanthocyanidins block E. coli bacteria from adhering to bladder walls
- LEAKY GUT SYNDROME – Soothes inflammation and feeds beneficial gut microbes
- TYPE 2 DIABETES – Low glycemic load, antioxidant support, and improved insulin sensitivity
- INSULIN RESISTANCE – Reduces inflammation and supports metabolic function
- ADHD – Anti-inflammatory effects and gut-brain axis modulation through microbiota balance
- Gum and oral health – Reduces harmful bacteria and supports oral hygiene
- Cardiovascular health – Supports vascular flexibility and helps regulate blood pressure
- Immunity – Rich in vitamin C and polyphenols to strengthen immune defense
- Skin aging – Antioxidants protect skin from oxidative stress and environmental damage
Uses
Culinary
- Cranberry sauce, dried in granola, smoothies, jams, compotes, baked goods
- Pairs beautifully with apple, orange, cinnamon, ginger, turmeric, and nuts
- Excellent for fermenting or enhancing other probiotic-rich foods like sauerkraut
Herbal & Naturopathic
- Infusions made from dried cranberries or extracts to support urinary tract health
- Standardized capsules rich in proanthocyanidins used in integrative therapies
Cosmetic
- Cranberry extracts in face creams brighten skin and offer anti-aging benefits
- Cranberry seed oil soothes sensitive or reactive skin
- Fresh berry masks detox and restore skin’s natural glow
Gardening
- Low-growing shrub ideal for acidic, moist soil in gardens or containers
- Perfect as edible ground cover — beautiful and practical
- Requires consistent moisture and sun exposure
Best Ingredient Combinations for Enhanced Effects
- Ginger + turmeric – Boosts anti-inflammatory power
- Cinnamon – Helps regulate blood sugar and supports gut health
- Plain yogurt or kefir – Enhances antioxidant absorption and nourishes the microbiome
- Walnuts and hazelnuts – Complement vitamin E and healthy fats
- Citrus (like orange) – Adds more vitamin C and immune support
Dosage & Warnings
- People taking blood thinners (e.g., warfarin) should consult a doctor — cranberry may increase their effect
- Recommended daily amounts:
- Fresh fruit: 50–100 g
- Dried (unsweetened!): 20–30 g
- Infusions / extracts: follow label or practitioner guidance
Recipe: Immune-Boosting Cranberry Elixir with Ginger and Honey
Ingredients:
- 1 handful of fresh or thawed cranberries
- 1 tablespoon lemon juice
- 1 teaspoon freshly grated ginger
- 1 cup warm (not boiling) water
- 1 teaspoon raw honey (buckwheat or linden preferred)
- A pinch of cinnamon
Preparation:
Blend cranberries with lemon juice and ginger. Pour over with warm water and let steep for 5 minutes. Strain, then stir in honey and cinnamon. Enjoy on an empty stomach or after meals to support immunity and gut health.
Did You Know…?
- Native Americans used cranberries to preserve meat (in a mixture called pemmican)?
- Cranberries grow in bogs and are harvested by flooding the field with water — a unique technique!
- Most store-bought dried cranberries contain excessive sugar — always choose unsweetened ones
- Cranberries were one of the first American fruits exported to Europe in the 1600s
- A 2008 study sparked concern about cranberry interactions with medications, especially anticoagulants — always check with your doctor if you’re on prescription meds
What About You?
- Do you only eat cranberries when you’re dealing with a UTI, or are they a regular part of your routine?
- Do you prefer them fresh, dried, or as a drink?
- Will you try our cranberry elixir?
- Have a favorite cranberry recipe you’d like to share with the PureBerry community?
