Dear food people,
In this series of articles,we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week!
Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.
Now, let’s get to it~
Cranberries are small, tart berries that have been praised for their health benefits, particularly in the prevention of urinary tract infections (UTIs). Scientifically, these benefits are attributed to a group of potent compounds known as proanthocyanidins, with a specific focus on the A-type proanthocyanidins. Unlike many other antioxidants, A-type proanthocyanidins in cranberries possess a unique ability to inhibit bacterial activity, which is central to their role in UTI prevention.
When bacteria, such as Escherichia coli (E. coli), invade the urinary tract, their primary objective is to adhere to the lining of the urinary tract walls. This adherence is a critical step for the bacteria to establish a foothold, multiply, and eventually cause an infection.
However, the A-type proanthocyanidins in cranberries disrupt this process by preventing the bacteria from sticking to the urinary tract lining. As a result, the bacteria are unable to colonise and are instead flushed out of the body during urination before they can cause any harm.
This natural defence mechanism is particularly valuable as it reduces reliance on antibiotics, which can lead to the development of antibiotic resistance over time. It’s important to note that not all cranberry products are created equal— the effectiveness of cranberry juice or supplements in preventing UTIs largely depends on the concentration of proanthocyanidins. Therefore, when selecting cranberry products for UTI prevention, it is essential to choose those that clearly state a high level of proanthocyanidins to ensure efficacy.
However, the quality and quantity of proanthocyanidins in cranberries can be affected when they are dried. During the drying process, cranberries are exposed to heat, which can lead to the degradation of sensitive compounds like proanthocyanidins. The extent of this degradation depends on factors such as the temperature used during drying, the drying method, and the duration of the process. High temperatures, especially when combined with long drying times, can significantly reduce the levels of proanthocyanidins.
Some drying methods, such as freeze-drying, can better preserve proanthocyanidins compared to conventional hot-air drying. Freeze-drying removes moisture at low temperatures by sublimation, which minimises the degradation of heat-sensitive compounds. Therefore, to retain the maximum amount of proanthocyanidins, freeze-dried cranberries are preferable to those dried using higher-temperature methods.
So, next time you’re adding cranberries to your diet, remember that it's not just about enjoying their tangy flavour. Always opt for fresh or freeze-dried versions for increased benefits. By incorporating cranberries, you’re actively supporting your urinary health, as they help prevent harmful bacteria from sticking to the urinary tract walls, making each bite not only tasty but also beneficial in reducing the risk of infection.
Here are Some Scientific Facts on Cranberry:
Reduction in UTI Risk: A meta-analysis in The Journal of Urology (2017) found that regular consumption of cranberry products reduced the risk of recurrent UTIs by approximately 26% in women who experience frequent UTIs.
Proanthocyanidin Efficacy: A study in The American Journal of Clinical Nutrition (2016) demonstrated that cranberry juice containing at least 36 mg of proanthocyanidins (PACs) per serving significantly reduced bacterial adhesion in the urinary tract.
Antibiotic Reduction: Research published in JAMA Network Open (2020) showed that women with recurrent UTIs who consumed cranberry supplements experienced a 39% reduction in antibiotic use compared to those who did not, thereby helping to mitigate the risk of developing antibiotic resistance.
Proanthocyanidin Content: An analysis in Molecular Nutrition & Food Research (2019) revealed that cranberry extracts with high levels of A-type proanthocyanidins were up to 70% more effective in inhibiting bacterial adhesion compared to extracts with lower concentrations.
Prevention of E. coli Adhesion: A study in Food & Function (2015) reported that cranberry-derived proanthocyanidins could reduce the adhesion of E. coli to urinary tract epithelial cells by up to 80%, highlighting their effectiveness in UTI prevention.
5 Popular Dishes You Can Prepare at Home:
Cranberry Sauce – A classic accompaniment to roast meats, this tangy and sweet sauce is a must-have during festive dinners.
Cranberry Muffins – These moist and flavourful muffins are perfect for breakfast or a snack, combining the tartness of cranberries with a soft, fluffy texture.
Cranberry and Walnut Salad – A refreshing and nutritious salad that pairs the tartness of cranberries with the crunch of walnuts and the creaminess of goat cheese.
Cranberry-Glazed Chicken – A delightful dish where chicken is glazed with a sweet and tangy cranberry sauce, adding a burst of flavour to a simple meal.
Cranberry and Orange Scones – A traditional British treat, these scones combine the zesty flavour of orange with the tartness of cranberries, perfect for afternoon tea.
The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.