Written by Andrew Akhaphong, MS, RD, LD, Mackenthun’s Fine Foods Registered Dietitian
Updated October 30, 2024
The cranberry is considered the “original superfood” of the United States. They are the only native commercial fruit in North America where they grow in swamps and bogs of the northeast..(1) Cranberries are closely related to blueberries, bilberries, and huckleberries!
A survey published in 2016 by the Cranberry Marketing Committee reports 80% of Americans enjoy cranberries in all forms – dried, fresh, frozen, canned, or cooked!(2) Surprisingly, cranberries rank in the top three most favorite berries next to blueberries and strawberries. Additionally the survey reports Americans who consume cranberries claim to have healthier lifestyles -(2)
- 7 in 10 Americans who eat cranberries self-describe being more positive, optimistic, and less stressed or worried compared to 58% who do not consume cranberries
- Persons who consume cranberries are more likely to use nutritional supplements to support wellbeing
- Those who have cranberries once a week or more characterized themselves as having traits of a free spirit.
Though this survey is in years past, what exactly is it about cranberries and its effects on health, mood, and additional lifestyle benefits?
Why Are Cranberries America's Original Superfruit®?
5-Hydroxytryptophan, or simply 5-HT, is a compound consumed from food that is essential for the production of neurotransmitters, more specifically serotonin. Serotonin is known as the “good mood” hormone. Serotonin gives us the sense of joy, calmness, and provides us focus to continue on with our day. Additionally serotonin regulates gut function including digestion, absorption, and bowel movement. A study from 2016 published found cranberries are the highest food source of 5-HT.(3) This may explain why cranberries are reported to improve mood and the perception of being free spirited.
The bold red hue of cranberries are due to an antioxidant known as anthocyanins which can also be found in blue, purple, and some yellow and orange fruits and vegetables. An anthocyanin unique to cranberries are known as peonidin. A review from 2021 reports peonidin may help support weight loss. Peonidin has been shown to slow down the production of pancreatic lipase, a protein that helps with the digestion and absorption of fats; thus, eating more cranberries may lower the amount of fat taken into the body.
A 2022 study evaluated the effects of daily cranberry consumption on 45 men for 1-month. One group received 9-grams of powdered cranberry in water (equivalent to 1-ounce of cranberries) and the other received a placebo. At the end of the 1-month study all men showed significant improvements in their heart function.(5) It is theorized the antioxidant content of cranberries supported the strength and integrity of heart tissue.
Cranberry Apple Crisp
By PATTON0626, Found on AllRecipes.com, Updated August 29, 2024
What You Need
- 2 pounds Granny Smith apples – peeled, cored and thinly sliced
- ¾ cup cranberries
- ¼ cup white sugar
- 1 tablespoon ground cinnamon
- 1 teaspoon ground nutmeg
- ⅓ cup quick-cooking oats
- ⅓ cup all-purpose flour
- ½ cup packed light brown sugar
- ¼ cup butter, cut into pieces
- ½ cup chopped pecans
What You Do
- Preheat the oven to 375 degrees F (190 degrees C.) Butter an 8-inch square baking dish.
- Mix apples, cranberries, white sugar, cinnamon, and nutmeg in a large bowl. Place in an even layer in the prepared baking dish.
- In the same bowl, combine oats, flour, and brown sugar for topping. Add butter pieces and mix with a fork until crumbly.
- Stir in pecans. Sprinkle topping over apples in the baking dish.
- Bake in the preheated oven until apples are tender and topping is golden brown, 40 to 50 minutes.
References
- The University of Maine Cooperative Extension. Cranberry facts and history. n.d. Accessed October 30, 2024 from https://extension.umaine.edu/cranberries/cranberry-facts-and-history/#:~:text=The%20Cranberry%20(genus%20Vaccinium)%20is,the%20tropics%20in%20both%20hemispheres.
- Cranberry Marketing Committee. New survey reveals cranberry eaters are healthy, active and adventurous. June 7, 2016. Accessed October 30, 2024 from https://www.prnewswire.com/news-releases/new-survey-reveals-cranberry-eaters-are-healthy-active-and-adventurous-300280597.html?tc=eml_cleartime
- Erland LAE, Turi CE, Saxena PV. Serotonin: an ancient molecule and an important regulator of plant processes. Biotechnology Advances. 2016; 34(8): 1347-1361. https://doi.org/10.1016/j.biotechadv.2016.10.002
- Yildiz E, Guldas M, Ellergezen P, Acar AG, Gurbuz O. Obesity-associated pathways of anthocyanins. Food Sci Technol (Campinas). 2021; 41(1). https://doi.org/10.1590/fst.39119
- Heiss C, Istas G, Feliciano RP, Weber T, Wang B, et al. Daily consumption of cranberry improves endothelial function in healthy adults: a double blind randomized controlled trial. Food Funct. 2022; 4(13): 3812-3824. doi: 10.1039/d2fo00080f
