Cranberries grow on vines in wetlands and ripen in September through November. These nutritious berries are native to North America. Cranberries supply potent antioxidants -- nutrients that protect your health. Although cranberries are well-known in a cooked version served with Thanksgiving dinner, uncooked cranberries retain more antioxidants than frozen or cooked cranberries.
Background
Fresh cranberries range from bright to dark red. Pale cranberries are unripe and too tart to eat raw. A fresh, ripe cranberry will bounce. Unlike some fruits, cranberries won't ripen after they're picked. Cranberries will keep for up to two months in the refrigerator. Depending on the cranberries and your taste, you may want to sweeten fresh, uncooked cranberries. Some raw cranberries are extremely tart.
Benefits
A 1/2-cup serving of cranberries contains 20 calories with 6 g of carbohydrate, 2 g of sugars, 2 g of fiber, zero protein, zero fat, zero sodium and 10 percent of your daily value of vitamin C, based on a 2,000-calorie diet, according to Fruits and Veggies Matter. Preliminary research indicates that cranberries may help prevent ulcers, reduce bacteria that contributes to urinary tract infections, lower bad cholesterol, prevent dental cavities and inhibit the growth of cancer, although further research is required, according to the University of Maryland Medical Center.
Uses
Fresh, uncooked cranberries add color to salads and main dishes. Using them whole on a green salad, mixing them into a pasta or brown rice salad, or chopping them to mix into chicken salad, tuna or salsa increases the fiber and nutritional value of the dish. Raw cranberries also serve as a garnish for cold drinks such as lemonade, ice tea and sparkling water, and to decorate desserts. Adding fresh uncooked cranberries to trail mix, smoothies, mixing them with low-fat cream cheese or chopping them to mix into yogurt offer convenient ways to enjoy the health benefits of fresh cranberries.
Considerations
Cranberries contain pectin, a soluble fiber that promotes regularity and helps curb hunger. Purchasing organic cranberries offers the advantage of nutritious berries without pesticides. Cranberry could interfere with warfarin, a blood-thinning medication, based on preliminary research. People on warfarin should limit consumption of cranberry, the University of Maryland Medical Center says. The center suggests consuming 1.5 oz. of fresh cranberries for health benefits.
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