Nutritional Profile Energy value (calories per serving): Low Protein: Low Fat: Low Saturated fat: Low Cholesterol: None Carbohydrates: High Fiber: Low Sodium: Moderate Major vitamin contribution: Vitamin C Major mineral contribution: Iron, potassium
About the Nutrients in This Food Cranberries are nearly 90 percent water. The rest is sugars and dietary fiber, including insoluble cellulose in the skin and soluble gums and pectins in the flesh. Pectin dissolves as the fruit ripens; the older and riper the cran- berries, the less pectin they contain. Cranberries also have a bit of protein and a trace of fat, plus moderate amounts of vitamin C. One-half cup cranberries has 1.6 g dietary fiber and 6.5 mg vitamin C (9 percent of the R DA for a woman, 7 percent of the R DA for a man). One-half cup cranberry sauce has 1.5 g dietary fiber and 3 mg vitamin C (4 percent of the R DA for a woman, 3 percent of the R DA for a man).
The Most Nutritious Way to Serve This Food Relish made of fresh, uncooked berries (to preserve the vitamin C, which is destroyed by heat) plus oranges.
Diets That May Restrict or Exclude This Food Low-fiber diet
Buying This Food Look for: Firm, round, plump, bright red berries that feel cool and dry to the touch. Avoid: Shriveled, damp, or moldy cranberries. Moldy cranberries may be contaminated with fusarium molds, which produce toxins that can irritate skin and damage tissues by inhibiting the synthesis of DNA and protein.
Storing This Food Store packaged cranberries, unwashed, in the refrigerator, or freeze unwashed berries in sealed plastic bags for up to one year.
Preparing This Food Wash the berries under running water, drain them, and pick them over carefully to remove shriveled, damaged, or moldy berries. R inse frozen berries. It is not necessary to thaw before cooking.
What Happens When You Cook This Food First, the heat will make the water inside the cranberry swell, so that if you cook it long enough the berry will burst. Next, the anthocyanin pigments that make cranberries red will dissolve and make the cooking water red. Anthocyanins stay bright red in acid solutions and turn bluish if the liquid is basic (alkaline). Cooking cranberries in lemon juice and sugar preserves the color as well as brightens the taste. Finally, the heat of cooking will destroy some of the vitamin C in cranberries. Cranberry sauce has about one-third the vitamin C of an equal amount of fresh cranberries.
Medical Uses and/or Benefits Urinary antiseptic. Cranberr y juice is a long-honored folk remedy for urinar y infections. In 1985, researchers at Youngstown (Ohio) State University found a “special factor” in cran- berries that appeared to keep disease-causing bacteria from adhering to the surface of cells in the bladder and urinar y tract. In 1999, scientists at study at Rutgers University (in New Jersey) identified specific tannins in cranberries as the effective agents. In 2004, research- ers at Beth Israel Medical Center (New York) published a review of 19 recent studies of cranberries. The report, in the journal American Family Physician, suggested that a regimen of eight ounces of unsweetened cranberr y juice or one 300 – 400 mg cranberr y extract tablet twice a day for up to 12 months safely reduced the risk of urinar y tract infections. In 2008, a similar review by scientists at the University of Stirling (Scotland) of 10 studies showed similar results.
Adverse Effects Associated with This Food Increased risk of kidney stones. Long-term use of cranberry products may increase the risk of stone formation among patients known to form oxalate stones (stones composed of calcium and/or other minerals).
Food/Drug Interactions Anticoagulants Anticoagulants (blood thinners) are drugs used to prevent blood clots. They are most commonly prescribed for patients with atrial fibrillation, an irregular heartbeat that allows blood to pool in the heart and possibly clot before being pumped out into the body. In 2006 researchers at the College of Pharmacy and the Antithrombosis Center at the Univer- sity of Illinois (Chicago) reported that consuming cranberry juice while using the anticoagu- lant warafin (Coumadin) might cause fluctuations in blood levels of the anticoagulant, thus reducing the drug’s ability to prevent blood clots.... cranberries
FAMILY: Fabaceae
SYNONYMS: Greek hay, methi, alholva, bird’s foot, chandrika, fenigreek, Greek clover.
GENERAL DESCRIPTION: An annual plant reaching a height of slightly more than half a metre with trifoliate, bright green leaves. It blossoms during the summer season and produces beautiful small white flowers. The leaves’ fragrance slightly resembles lovage and the brownish-yellow seeds are a distinctive cuboid shape.
DISTRIBUTION: An aromatic herb native to southern Europe and Asia and one of the oldest cultivated medicinal plants. It is widely grown today in the Mediterranean countries, Argentina, India, North Africa and the United States. Major commercial fenugreek-producing countries are Afghanistan, Pakistan, Iran, Nepal, Bangladesh, Argentina, Egypt, France, Spain, Turkey and Morocco, although the largest producer is India. When harvested as micro-greens, fenugreek is known as ‘samudra methi’ in Mumbai.
OTHER SPECIES: The cultivated fenugreek is thought to have derived from a wild species, native to India.
HERBAL/FOLK TRADITION: Fenugreek is an ancient spice, although currently not much used in the West. While the seeds and leaves have primarily been used as a culinary spice, it was also employed in classical times as livestock feed, hence its common name, ‘Greek hay’. It was used by the ancient Egyptians to combat fever and in the embalming process. It has a long history of use as a medicinal plant in India and throughout Europe: it is still used in Ayurvedic medicine, where it is known as ‘methi’. Fenugreek seeds have been found to contain diosgenin, which is a compound that has properties similar to oestrogen. For this reason, fenugreek has a long history of use as a breast enlarger and to promote the growth of new breast cells. Due to its oestrogen-like properties, fenugreek has been found to help increase sexual libido and lessen the effect of the hot flushes and mood fluctuations that are common symptoms of the menopause and PMS. The plant can also be employed to promote lactation, induce labour and as an aphrodisiac.
In Indian and Chinese medicine, it is traditionally used to treat arthritis, asthma, bronchitis, improve digestion, maintain a healthy metabolism, increase male potency, cure skin problems (wounds, rashes and boils), sore throat and heartburn. Recent studies have shown that fenugreek helps lower blood glucose and cholesterol levels, and may be an effective treatment for both type 1 and 2 diabetes; it is also being studied for its cardiovascular benefits. Topically, the gelatinous texture of fenugreek seed is used for soothing eczema or other skin complaints; it is also applied as a warm poultice to relieve muscle aches and gout. Fenugreek is also nutritious as it is a valuable source of vitamins and minerals, particularly vitamins A, C and D as well as iron and calcium. Fenugreek seeds are rich in protein and carbohydrates and the pressed oil is strangely similar in chemical composition to cod liver oil. It also contains choline and lecithin, both substances needed by the liver for cholesterol metabolism. Fenugreek cleanses, stimulates and helps remove waste products from the body: it stimulates the lymphatic system and aids the kidneys and liver in detoxifying the entire system. The oil contains powerful antioxidants that help slow the ageing process.
ACTIONS: Antioxidant, anti-inflammatory, antiviral, aphrodisiac, bactericidal, carminative, demulcent, expectorant, laxative, nervine, stomachic.
EXTRACTION: Essential oil by steam distillation from the seeds. A fixed oil is also pressed from the seeds.
CHARACTERISTICS: Pale yellow to light brown liquid with a bitter, spicy scent. It blends well with sandalwood, clove, cinnamon, cardamon and other spice oils.
PRINCIPAL CONSTITUENTS: The essential oil is rich in phytic acid, saponins and trigonelline.
SAFETY DATA: The oil may cause skin irritation: dilute well before use. Avoid use during pregnancy, since it has the potential to induce labour.
AROMATHERAPY/HOME: USE
Skin Care: Boils, burns, boils, eczema, hair care (dandruff and hair loss), scars, wrinkles.
Circulation Muscles And Joints: Aching limbs, arthritis, cramp, gout, high blood pressure, muscle spasm.
Digestive System: Indigestion, heartburn.
Respiratory System: Bronchitis, colds, congestion, fever, sinusitis.
Genito-Urinary System: Menstrual cramps, PMS, hot flushes and mood fluctuations.
Immune System: Helps fight infections.
Nervous System: Anxiety, insomnia, hypertension, stress, soothes the heart.
OTHER USES: Fenugreek has three culinary uses: as a herb (dried or fresh leaves), as a spice (seeds), and as a vegetable (fresh leaves, sprouts, and microgreens). It is a popular ingredient in the preparation of Indian pickles, vegetable dishes, daals and spice mixes. Fresh fenugreek leaves are used in some Indian curries, while the sprouted seeds and microgreens are used in salads. The leaves are also used in Persian and Ethiopian cuisine, to produce a yellow dye and as a forage plant. The oil is commonly used in the perfumery and pharmaceutical industry.... fenugreek
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