Sharon Palmer, R.D.

Presented as a welcoming gift to the Pilgrims by Native Americans, the cranberry was likely served at the very first Thanksgiving feast in 1621. The settlers called the vibrant red fruit crane berries, because the blossoms resemble the head and bill of the cranes that frequented cranberry bogs. An important food source, Native Americans also used this brightly colored berry to dye blankets and weavings, and made medicinal poultices from brewed cranberries.

The cranberry (Vaccinium macrocarpon L.), brilliant red and tart, is a cousin of the blueberry and huckleberry.

Cranberries provide a healthy dose of vitamin C and is a good source of dietary fiber, manganese and vitamin K, a nutritional profile as vibrant as its crimson hue. It is best known for its role in the prevention of urinary tract infections due to its high antibacterial properties, yet is also well regarded for its high concentration of antioxidant phytochemicals. Studies link these to management of oxidative stress-related diseases like diabetes, cardiovascular disease, arthritis and cognitive disorders. In fact, when compared to 19 other common fruits, the cranberry had the highest level of antioxidant phenols.

Recent scientific data suggests the cranberry may promote gastrointestinal and oral health, prevent the formation of kidney stones, lower bad LDL and raise good HDL cholesterol, and aid in recovery from stroke. Active cranberry compounds, called proanthocyanidins, are uniquely structured and have the ability to fight a wide range of bacteria and viruses in the body. Cranberry proanthocyanidins have also been found to protect cells from cancer. Research has shown these effects with several cancers such as breast, skin, colon, prostate, lung, brain and oral.

Fresh cranberries grace the markets for only a short while, from October through December.

When choosing fresh cranberries, be sure they are firm to the touch and deep red in color. The deeper the red color, the more concentrated are the healthful anthocyanin compounds. Fresh berries have the highest amount of antioxidants, followed by dried berries and then cranberry drinks. Fresh cranberries will store in the refrigerator for several months or frozen for several years.

Fresh and dried cranberries add zing and color to salads.

They also partner well with apples, oranges and pears. A splash of fruit juice, honey or maple syrup will balance tartness. Toss a handful with some toasted nuts into a bowl of cereal or yogurt for a delicious morning twist, and use them in place of raisins when baking cookies, muffins and breads.