Elaine Moran Wellness

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You are here: Home / Food as Medicine Database / Search by Food / Cranberries

Cranberries

Health BENEFITS of Cranberries:

High in Vitamin C

  • works as an antioxidant fighting damaging free radicals
  • assists the body in making collagen protein
  • helps strengthen the immune system
    (see full list here)

High in Manganese

  • helps the body absorb calcium 
  • important for strong bones and joints
  • supports antioxidant enzymes that fight free radicals
    (see full list here)

High in Vitamin E

  • works as an antioxidant fighting damaging free radicals
  • helps inhibit the growth of some cancers
  • strengthens the immune system
    (see full list here)

High in Vitamin K

  • essential for proper blood clotting and wound healing
  • assists in transporting calcium to the bones
  • helps prevent bone loss and bone fractures
    (see full list here)

High in Flavonoids (Phytonutrients)

  • neutralize cancer-causing free radicals
  • lower triglycerides and inhibit LDL cholesterol oxidation
  • reduce inflammation in arteries and help prevent heart disease

Good Amounts of:

  • Vitamin B5 (Pantothenic Acid)
  • Vitamin B6 (Pyridoxine)
  • Potassium
  • Copper
  • Iron
  • Iodine

MACRONUTRIENT PERCENTAGE OF CALORIES
(1 cup cranberries, raw = approximately 46 calories)

95%
Carbohydrates
3%
Protein
2%
Fat

MACRONUTRIENT BREAKDOWN

(grams per 1 cup cranberries, raw)

12.2g
Carbohydrates

.4g
Protein

.1g
Fat


FIBER & NATURAL SUGARS

(grams per 1 cup cranberries, raw)

4.6g
Fiber*

4g
Natural Sugars*


NET CARBS

(grams per 1 cup cranberries, raw)

7.6g
Carbohydrates – Fiber = Net Carbs



*Recommended fiber intake is 25g for women and 38g for men each day per the National Academies of Sciences, Engineering, and Medicine.

*Natural sugars occur naturally in whole foods. There is no specific recommendation for natural sugars. However, the recommended maximum amount of "added sugar" per the American Heart Association is 24g (6 teaspoons) for women and 36g (9 teaspoons) for men each day. Added sugar is the sugar added to processed and packaged foods and does not include natural sugars. The less added sugar in your diet the better! (4g sugar = 1 teaspoon of sugar)

Nutritional Data Source: U.S. Agricultural Research Service Nutrition Data Release 28.

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