They’re the bright red berries that, for many people, herald the holidays. And here’s the best news: They don’t just taste good; they’re also good for you.

Cranberries are rich in vitamin C, fiber, and compounds that offer antibacterial protection important to kidney health.

Health Benefits from the Cranberry

According to the National Institute of Diabetes and Digestive and Kidney Diseases, people with diabetes are more at risk for urinary tract infections (UTIs). That’s where the cranberry can help. Eating cranberries helps to curb UTIs that tax the kidneys.

In a study published in The New England Journal of Medicine in 1998, researchers identified proanthocyanidins in cranberries as the compounds that help protect the urinary tract and kidneys. These compounds help prevent bacteria such as E. coli from causing infection.

According the Ocean Spray Bureau of Consumer Affairs, “Since 1984, numerous studies have confirmed that cranberries have what are called “anti-adhesion properties” against certain bacteria. Cranberries and their juice contain proanthocyanidins, more commonly known as condensed tannins. The tannins inhibit attachment of harmful bacteria in the urinary tract by literally wrapping themselves around E. coli bacteria and preventing them from adhering in the first place.”

Plus, recent scientific research shows that cranberries contain significant amounts of nutrients that may help protect against heart disease, cancer and other diseases. These findings have spurred development of cranberry products, from juices and snacks to powdered supplements.

History and Agriculture

Cranberries grow across North America, from Canada to the Carolinas, with many bogs in Michigan, Wisconsin, and the Pacific Northwest. Wisconsin is the nation’s leader in cranberry farming and produces more than 300 million pounds of fruit annually – more than half of the estimated 575 million pounds of cranberries that Americans consume each year.

Native to North America, cranberries were a staple for early settlers, appearing in baked goods and Indian foods such as pemmican. According to James Baker, director of research at historic Plimouth Plantation and co-author, with chef Liz Clark, of the CRANBERRY COMPANION (bricktowerpress.com), Native Americans introduced the fruits to settlers, who called them “kraneberes” or “craneberries.”

Fresh Cranberries in the Kitchen

Fresh cranberries are sold in bags in the supermarket produce section in season, typically from September through December. Look for fruits that are bright red and hard, with full skins; avoid soft, dull, or shriveled berries. Cranberries keep up to 1 to 2 months refrigerated, and up to six months in the freezer.

Though some bottled cranberry drinks are sugary from high fructose corn syrup, there are pure unsweetened cranberry juice drinks available in bottles. Or, make your own cranberry drink at home: Simmer 1 part berries to 2 parts water for 30 minutes over low heat. Strain and sweeten with a sugar substitute—or drink it plain, mixed with tea or other fruit juices. (Unlike bottled drinks, homemade cranberry drinks will look dark and cloudy; this is normal.)

Cranberries have been served at Thanksgiving dinners since the Pilgrims came to Plymouth Rock. So, enjoy the tangy taste of healthful cranberries with the following simple recipes.