Cranberries

Nutritional Value (per 100g raw cranberries)
• Calories: ~46 kcal
• Carbohydrates: 12g
• Sugars: 4g
• Fiber: 4.6g
• Protein: 0.4g
• Fat: 0.1g
• Vitamin C: 14 mg (24% DV)
• Vitamin E: 1.2 mg
• Vitamin K: 5.1 mcg
• Manganese: 0.36 mg (18% DV)
• Antioxidants: Rich in polyphenols and flavonoids

Health Benefits
1. Urinary Tract Health: Cranberries are well-known for preventing urinary tract infections (UTIs), thanks to proanthocyanidins that prevent bacteria from adhering to the bladder walls.
2. Antioxidant Protection: They’re high in antioxidants, which help fight oxidative stress and inflammation.
3. Heart Health: Regular consumption may help reduce LDL (“bad”) cholesterol, increase HDL (“good”) cholesterol, and lower blood pressure.
4. Immune Support: High vitamin C content supports immune system function.
5. Digestive Health: The fiber content aids in digestion and promotes gut health.

Common Uses
• Cranberry juice and smoothies
• Dried cranberries in salads, trail mixes, or baking
• Cranberry sauce (commonly served with roast dishes)
• Baked goods like muffins, scones, and cookies
• Jam, chutney, or relishes
• Herbal teas and cocktails