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For years cranberries have been relegated to making appearances on the table only at Thanksgiving and Christmas. Now they're regarded as a powerful ally for anyone interested in good health. New studies have found the little fruit efficient in chasing away bacteria that might otherwise cause urinary tract infections, dental plaque, ulcers, and even heart disease. There is also growing evidence that cranberries may help prevent cancer.
It's well known that Native Americans introduced cranberries to the Pilgrims. But less known is that our indigenous forebears used cranberries to treat various illnesses, including bladder infections. Their intuitive knowledge is now proving to be correct.

Antibacterial Berries
Recent studies have found that cranberries are high in flavonoids called proanthocyanidins (PACs) that help prevent bacteria from sticking to tissues and organs inside the body. Urinary tract infections, among the most common bacterial infections (especially among women), are caused by E. coli bacteria. When bacteria enter the system, the "Teflon effect" of cranberries helps the urinary tract to flush them out. This prevents the prevalence of bacteria and avoids infection. Preliminary studies have also found this antiadhesion quality effective in preventing ulcers, gum disease, and arterial disease. Fewer infections mean cutting down on the use of antibiotics, which over time become ineffective.

Antioxidant Effects
The antibacterial activity in cranberries is coupled with another powerful benefit. Studies have found cranberries to be very high in phytochemicals, especially phenolics - higher in fact than in apples, bananas, grapefruits, lemons, oranges, peaches, pears, pineapples, red grapes, and strawberries. Other studies show cranberries to be one of the highest sources of antioxidants when measured against more than 100 kinds of fruits, vegetables, nuts, dried fruits, spices, and cereals. Antioxidants and phytonutrients help fight heart disease and cancer. Cranberries also contain quercetin, a flavonoid shown effective in preventing both breast and colon cancers. In short, this little red berry packs a wallop.


Cranberries are grown mostly in marshy areas of the East Coast, as well as in Wisconsin. Massachusetts is a major producer of cranberries for good reason: The sandy, somewhat barren soil on Cape Cod is ideal. Americans consume 400 million pounds of cranberries a year, a number bound to increase once their healthful benefits become common knowledge.
Fresh cranberries are available most abundantly over the holidays, so stock up. Store extra bags, straight from the produce department, in your freezer, where they'll last up to a year. For the ultimate benefit of cranberries' antibacterial, antioxidant punch, enjoy one or two 8-ounce glasses of unsweetened cranberry juice each day.

SELECTED SOURCES
"Antioxidant and Antiproliferative Activities of Common Fruits" by J. Sun et al., Journal of Agricultural and Food Chemistry, 12/02
"Cranberry Proanthocyanidins and the Maintenance of Urinary Tract Health" by A. B. Howell, Critical Reviews in Food Science and Nutrition, 5/02
"Emerging Research," www.cranberryinstitute.org
"Enhancing Health Benefits of Berries through Phenolic Antioxidant Enrichment: Focus on Cranberry" by D. A. Vattem et al., Asia Pacific Journal of Clinical Nutrition, 6/05