I just finished reading an article on the Huffington Post about a powerhouse berry. The cranberry is one the great super-foods. Research scientists consider it not just good, but fantastic when it comes to cancer prevention. And this because of its high content of phytochemicals called proanthocyanadins (PACs).

This said, then, here are 7 reasons to pay serious attention to this remarkable berry:

1. Super Antioxidant Cell-Protective Activity: Cranberry phytochemicals protect DNA from damage by high oxidative stress and free radical damage. With aging comes more oxidative stress, so the preventative to this is adding deeply-colored foods rich in antioxidants to our daily diet. The cranberry’s deep red color indicates the presence of plant chemicals that protect and support DNA repair. Food talks to your genes. Listen and choose wisely!

2. Bladder Health: PACs cross link or attach to the lining of the bladder and urinary tract, thus inhibiting the attachment and growth of bacteria, including E. Coli, a common cause of urinary tract infections. This explains why cranberry juice has been used for hundreds of years in traditional medicine to promote resolution of and even reduce the frequency of bladder infections.

3. Stomach Health: Similarly, some stomach ulcers are related to bacteria overgrowth. In the stomach lining, PACs prevent the attachment of bacteria and thus lower chances for its growth, (which leads to symptoms such as burning and pain and ultimately ulceration of the stomach lining).

4. Cancer-Fighting Activity: Cranberries, like many plant foods, are multi-taskers. They interact with more than one aspect of cell physiology and cancer growth factors. Besides PACs, they’re also contain epicatechins, quercitin and ursolic acid (potent cancer-fighting agents). These regulate enzyme activity so crucial to cancer cell growth.

Cranberry phytochemicals also promote normal cell cycling and normal cell death. By supporting normal cell functioning, the factors contributing to the development and growth of cancer are decreased.

5. Liver and Cellular Detoxification: Plant chemicals in cranberries support the normal “phase one” detoxification pathways in the liver. Cranberries affect enzymes that are responsible for both drug detoxification as well as detoxification of toxic environmental chemicals that may be linked to increased cancer risk.

6. Rich in Nutrients: Fresh cranberries are rich in vitamin C and also contain of fiber, manganese, vitamin K and vitamin E.

7. Promote Normal Anti-Inflammatory Function: Cranberries are loaded with cancer-fighting quercitin (also found in the skin of red apples and in red onions). The berry also lowers the production of several pro-inflammatory molecules including cyclooxygenases (COX 1 and COX 2) as well as Interleukin 6, which are all up-regulated in cancer cells and the surrounding tissue.

Because the cranberry’s phytochemicals address primary aspects of cancer development and progression including inflammation, oxidative stress and free radical damage, detoxification, cell cycling and cell death as well as gene expression and DNA damage and repair, they must be considered one of the great cancer-fighting foods.

The bottom line to all this cranberry science? Altering the environment of cancer cells with food and diet is a potent strategy and easy to do. And cranberries ought to claim a priority slot on the shopping list.

That said, here are some easy ways to add them to your diet:

• Fresh and raw are always best, nutrition-wise. Add ¾ to 1 cup to your morning fruit smoothie. Although they’re very tart, you can tame that by adding in other sweet fruits.

• Keep dried cranberries on hand to add to salads, grains, yogurt, applesauce, hot tea, even chicken or meat dishes. Although tart, their overall flavor is delicate and doesn’t overpower.

• These are also good when paired with raisins and raw walnuts and almonds for a healthy snack.

• For a power-packed breakfast, prepare a serving of oatmeal, then stir in a handful each of cranberries, chopped apple, and sweet berries such as raspberries, blueberries, or chopped strawberries during the last minute or so of cooking. Cover and let stand for a few minutes, then sprinkle with chopped toasted walnuts and sweeten to taste with raw honey or pure maple syrup.

• Make cranberry butter (recipe below). SO good on toast, bagels, and muffins.

Because this is a seasonal berry (winter), consider buying up bags in bulk and freezing for use throughout the year. Your health will definitely benefit from paying more attention to this remarkable berry!

CRANBERRY BUTTER

6 ounces fresh cranberries (or half a 12 ounce bag)

2 tablespoons pure maple syrup

1 cup butter, softened

Combine cranberries with maple syrup in a medium saucepan; cook over medium-high heat, stirring often, until the cranberries break down and thicken to a jam-like consistency, 8-9 minutes. Remove from heat and let cool completely. Using an electric mixer, beat butter with the cooled cranberry mixture until combined. Use chilled or at room temperature.

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