Calories, 13
Carbohydrate, 3 g
Dietary fibre, 1 g
Manganese, 0.1 mg
Omega-3 fatty acids, 6.2 mg
Omega-6 fatty acids, 9.2 mg
Potassium, 23.9 mg
Sugars, 1 g
Vitamin C, 3.7 mg
Vitamin E, 0.3 mg
Vitamin K, 1.4 mcg
*1 cup of whole cranberries is roughly 110 g
Health and healing benefits:
Urinary tract health:
Cranberries are a well-known remedy for urinary tract infections (UTIs).
Immunity:
Vitamins C and E provide a huge boost to mmunity.
Heart and blood health:
Omega-3 helps protect the body against stroke, heart disease, and diabetes. Omega-6 regulates blood pressure. Vitamin K is important in matters related to the blood, such as regulating clotting, and menstrual flow and pain, and vitamin E reduces cardiovascular disease.
Healthy skin:
Manganese and fatty acids promote healthy skin.
Enhanced brain function:
Omega-3 and omega-6 enhance brain function and are believed to aid memory.
Digestive health:
Cranberries maintain gastrointestinal health. The dietary fibre and carbohydrates aid digestive health and, alongside vitamin E, reduce cholesterol, helping you feel fuller faster.
Kidneys:
Cranberries help prevent kidney stones.
Glycemic load: 0
Inflammatory index: Anti-inflammatory
Recommended For Help With:
• Immunity
• Heart health
• Healthy blood flow
• Healthy skin
• Enhanced brain function
• Digestive health
• Urinary tract infections
• Kidney stones
Cranberry Juice, Unsweetened
Cranberry juice often contains sweeteners—choose one with little added sugar. This juice strengthens immunity and urinary health.
Currants
Currants are a type of berry found in North America, Europe, and Asia. They can be red, black, or white, and each has a different flavour. Currants are low in calories and fat free. Rich in antioxidants and iron, currants have up to four times more vitamin C than oranges. Whitecurrants are slightly sweeter than red- or black- and often made into preserves and desserts. Redcurrants are the tartest in flavour and in jelly form serve as a traditional condiment in the U.K.
Currants, Black, Raw
Nutrients in 1 oz (28 g)* of blackcurrants, raw:
Calories, 18
Calcium, 15.4 mg
Carbohydrate, 4 g
Iron, 0.4 mg
Magnesium, 6.7 mg
Manganese, 0.1 mg
Omega-3 fatty acids, 20.2 mg
Omega-6 fatty acids, 30 mg
Phosphorus, 16.5 mg
Potassium, 90.2 mg
Vitamin C, 50.7 mg
*1 cup of black currants is roughly 110g
Health and healing benefits:
Immunity:
Vitamin C and iron provide a boost to the immune system.
Strong bones:
Calcium builds strong bones, while phosphorus and magnesium maintain health.
Heart and blood health:
Omega-3 helps protect the body against stroke, heart disease, and diabetes. Omega-6 regulates blood pressure. Iron maintains healthy red blood cells and improves their ability to carry oxygen to cells around the body. Growing children and adolescents, as well as menstruating, pregnant, or lactating women, have an increased need for iron.
Joint health:
Omega-6 and magnesium reduce joint inflammation.
Healthy skin:
Manganese and fatty acids promote healthy skin.
Enhanced brain function:
Omegas-3 and-6 may aid memory.
Glycemic load: 2
Inflammatory index: Anti-inflammatory
Recommended For Help With:
• Immunity
• Heart health
• Strong bones
• Joint health
• Healthy skin
• Enhanced brain function
Dates
Dates are the fruit of the date palm tree, which grows in warm climates around the world. The dates most commonly found in the U.S.A. are Medjool or Deglet Noor, both of which are packed with nutrients. Dates are an excellent source of dietary fibre, keeping digestion regular and leaving you feeling fuller for longer. The potassium level of dates is high—great for building muscle and maintaining organ function. Magnesium boosts energy and helps regulate blood pressure. However, dates are high in calories and energy density, so eat these—and all dried fruit—in moderation.
Nutrients in 1 oz (28 g)* of dates:
Calories, 78
Carbohydrate, 21 g
Copper, 0.1 mg
Dietary fibre, 2 g
Magnesium, 15.1 mg
Manganese, 0.1 mg
Phosphorus, 17.4 mg
Potassium, 195 mg
Protein, 0.5 g
Sugars, 19 g
Vitamin B6, 0.1 mg
*1 date, pitted, is roughly 24 g
Health and healing benefits:
Digestive health:
The dietary fibre, carbohydrates, and potassium aid digestive health and reduce cholesterol, leaving you feeling fuller for longer. They also maintain bowel regularity, ease constipation, as well as reducing the risk of diabetes, high cholesterol, and gastrointestinal disease.
Good internal health:
Potassium keeps