Cranberries are more than just a tasty treat to enjoy during Thanksgiving. These small, red berries are filled with antioxidants and other nutrients that have been shown to offer many health benefits.

One area where cranberries may be particularly useful is in improving memory. In this article, we’ll explore the research on cranberries and memory and answer the question, how many cranberries do you need to eat to boost your memory?.

The Science of Cranberries and Memory

Several studies have investigated the potential memory-enhancing effects of cranberries and cranberry products.

One study published in the Journal of Agricultural and Food Chemistry found that drinking cranberry juice improved cognitive function in older adults with mild cognitive impairment. Another study, published in the British Journal of Nutrition, found that a daily cranberry supplement improved memory in middle-aged adults.

So, what is it about cranberries that may make them beneficial for memory? One theory is that the antioxidants in cranberries, particularly a type called proanthocyanidins or PACs, may play a role.

PACs have been shown to help protect brain cells from damage and inflammation, and may improve cognitive function as a result.

How Many Cranberries Do You Need to Eat?

While research has shown that cranberries may have memory-boosting benefits, it’s unclear exactly how many cranberries you would need to eat to see these effects.

Most studies have used cranberry juice or supplements, rather than whole cranberries.

One study published in the Journal of Food Science estimated that a serving size of dried cranberries would need to be between 10-60 grams to achieve the same antioxidant capacity as a serving of fresh cranberries.

Another study, published in the Journal of Agricultural and Food Chemistry, found that a daily dose of 500 mL of cranberry juice was enough to see positive effects on cognitive function in older adults with mild cognitive impairment.

Unfortunately, it’s difficult to translate these amounts into a specific number of whole cranberries, as the size of the berry and how it is processed can affect the concentration of PACs and other nutrients in the fruit.

Plus, everyone’s body is different, so the amount of cranberries that may be beneficial for one person may not be the same for someone else.

Other Health Benefits of Cranberries

While cranberries may be helpful for memory, they offer a range of other health benefits as well. Here are just a few:.

Reduced Risk of Urinary Tract Infections

Cranberries contain PACs that help prevent bacteria from sticking to the urinary tract, reducing the risk of urinary tract infections.

Improved Cardiovascular Health

Cranberries contain compounds that may help reduce inflammation in the body, which can contribute to better heart health.

Lowered Risk of Certain Cancers

The antioxidants in cranberries may help protect cells from damage that can lead to cancer.

Cranberry Recipes to Try

If you’re looking to incorporate more cranberries into your diet, here are a few recipes to try:.

Cranberry Sauce

Ingredients:.

1 cup granulated sugar
1 cup water
4 cups fresh cranberries
Zest and juice of 1 orange
1 cinnamon stick

Directions:.

In a medium saucepan, combine the sugar and water. Bring to a boil over medium-high heat, stirring until the sugar is dissolved.
Add the cranberries, orange zest and juice, and cinnamon stick. Reduce the heat and simmer for 10-15 minutes, stirring occasionally, until the cranberries have popped and the mixture has thickened.
Remove the cinnamon stick and let cool completely. Serve chilled or at room temperature.

Cranberry Apple Crisp

Ingredients:.

4 cups chopped apples
2 cups fresh cranberries
1/2 cup brown sugar
1/2 cup all-purpose flour
1/2 cup rolled oats
1/2 cup chopped walnuts
1/2 cup cold unsalted butter, cut into small pieces

Directions:.

Preheat the oven to 375°F.
In a large bowl, combine the apples and cranberries. Spread evenly in a 9×13-inch baking dish.
In another bowl, combine the brown sugar, flour, oats, and walnuts. Cut in the butter until the mixture is crumbly. Spread over the fruit.
Bake for 35-40 minutes, until the topping is golden brown and the fruit is tender. Serve warm with ice cream or whipped cream, if desired.

Conclusion

While it’s unclear exactly how many cranberries you need to eat to see memory-boosting benefits, the research suggests that this small fruit may have a powerful effect on cognitive function.

So, next time you’re at the grocery store, be sure to grab a bag of fresh or dried cranberries and start incorporating them into your meals!.