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Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus. 

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Superfood of the Week: Health Benefits of Cranberries

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Cranberries in a heart shapeTis the season for giving thanks and family feasts! I love Thanksgiving and look forward to the great food that the month of November has to offer . . . turkey, mashed potatoes, green beans, and don’t forget the cranberries! This is one of my favorite superfoods of all time. It seems cranberries only get recognized around the holiday season, but due to the significant amount of health benefits they provide, people should consume them year round!

Funny enough, cranberries are actually available year round in the frozen and canned sections of your local grocery store. Many people just do not know this or think about including them with their meals except for during the holidays. They are available fresh as well, but only typically in the fall and winter months. Fresh cranberries can be stored in refrigerator and last up to 2 months, however if you notice one that is starting to decay, the others will follow soon, so make sure you toss out the mushy ones in the bunch!

Cranberries (raw) are a great low calorie (only 46 calories per 1 cup per USDA nutrient database) way to spruce up your plate and add some extra flavor to your meals. Cranberries are extremely tart, so you’ll typically find that sugar is added to dried, canned, or frozen cranberries.

Like many other fruits and vegetables, cranberries are packed with antioxidants which have been recognized for anti-aging, anti-cancer, and anti-inflammatory properties. Cranberries are a definite superfood as they also contain

Here are some great and easy ways you can incorporate this super food into your diet daily!

  • Add dried or fresh cranberries to your cereal
  • Add cranberries to breads and muffins for some added color and flavor
  • Drink 100% juice that contains cranberries
  • Make your own cranberry sauce to pair with dinner entrees
  • Make sandwiches with cranberry sauce as a spread for sandwiches
  • Add dried cranberries to dips like guacamole
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Tags: Healthy Eating

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About the Author


MS, RD, CSSD, LD/N

Tara Gidus is a nationally recognized expert and spokesperson on nutrition and fitness.

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