Cranberry: A Super Food with Antioxidant Powers

Written by Sky Taylor, Diet Bites


Beautiful, tarty-sweet, low in calories and reminiscent of the holidays, there are so many reasons to like cranberries.

But the reason that resides at the top of our list is: It is a Super Food.

Just take a gander at all the reasons below why the cranberry merits our Super Food ranking.

Nutrition facts surrounding the Super Food, Cranberry

- The Cranberry is naturally low in sodium, calories and fat.

- It contains zero cholesterol which can lead to stroke, heart disease and other ill-maladies.

- It is a natural diuretic. The next occasion you ingest excess sodium, add a few cranberries to your meal or snack plate and they may assist in releasing that retained water - compliments of Mister Salt Shaker.

- This super food boosts immunity. Amid the cold and flu season, get your well-deserved boost by adding dried cranberries to warm and cold cereals - or mix with nut butters, such as cashew and peanut butter.

- This dandy fruit enhances iron absorption in the body, as well as calcium absorption.

- The Cranberry provides about 2 grams of dietary fiber per 1/2 cup.

Gee, with all this good news - we should throw a party, right? Are there any downsides to this super food?

Sure - as there are with all natural foods; issues in spiked sugar grams, caloric values and dietary fat rise significantly when fruits are dried.

And who can overlook that tasty relish tray that is always in place amid the holidays - with jelled cranberries residing right in the center? That small can which contains only six servings contains about 600 calories or 100 calories per serving - equivalent to fruit preserves, jams and jellies.

Serving Suggestion for Cranberry, The Super Food

Adding Bling With a Cranberrycranberry recipe

Add to wild rice and stuffing OR create your own lower calorie recipe for Cranberry sauce as follows.

Low Calorie Recipe for Cranberry Sauce

Cover cranberries with water and simmer on stove top until done.

Add a bit of grated orange rind, a dash of vanilla extract or imitation vanilla - and use cornstarch mixed with water to thicken the sauce.

Add Splenda for sweetening powers.

Because the addition of sugar in the traditional recipe is responsible for the bulk of caloric values, the sugar substitute keeps values as low as possible. And there are no worries as to dietary fat grams; the evil within comes from the white - angelic looking pile of sugar.

For a tasty treat, add dried cranberries to your next muffin recipe and you'll also be adding a dose of healthy benefits as highlighted above. Soak the dried wonders in a bit of warm water before adding to the recipe so that they will pump. If added naturally, without the soaking, they may have the texture of little stones or gravel. A good soaking will plump them up and they will still hold their natural goodness.

Cranberry Calories & Nutrition Facts, Raw State

Nutritional Elements

Units

100 grams

1 Cup Chopped

1 Cup Whole

Energy, Calories

kcals

46

51

46

Protein

g

0.39

0.43

0.39

Carbohydrates

g

12.20

13.42

12.20

Fiber, Dietary

g

4.6

5.1

4.6

Sugars

g

4.04

4.44

4.04

Total Fat

g

0.13

0.14

0.13

Saturated Fat

g

0.011

0.012

0.011

Monounsaturated Fat

g

0.018

0.020

0.018

Polyunsaturated Fat

g

0.055

0.060

0.055

Cholesterol

mg

0

0

0

Minerals, Vitamins
Calcium

mg

8

9

8

Iron

mg

0.25

0.28

0.25

Magnesium

mg

6

7

6

Phosphorus

mg

13

14

13

Potassium

mg

85

94

85

Sodium

mg

2

2

2

Zinc

mg

0.10

0.11

0.10

Vitamin C

mg

13.3

14.6

13.3

Thiamin

mg

0.012

0.013

0.012

Riboflavin

mg

0.020

0.022

0.020

Niacin

mg

0.101

0.111

0.101

Vitamin B-6

mg

0.057

0.063

0.057

Folate, DFE

g

1

1

1

Vitamin B-12

g

0.00

0.00

0.00

Vitamin A, RAE

g

3

3

3

Vitamin A

IU

60

66

60

Vitamin E

mg

1.20

1.32

1.20

Vitamin D2 + D3

g

0.0

0.0

0.0

Vitamin D

mg

0

0

0

Vitamin K

g

5.1

5.6

5.1

Article Index Within This Section

 

Related Articles

Calorie Burn Charts | Body Fat Index

Diet Bites | Disclaimers

Diet Bites is a Trademark