Cranberries vs karonda: Which is healthier?

Cranberries are a health food superstar, lauded for their tart taste and potential health benefits. But have you heard of karonda, a vibrantly coloured Indian berry often compared to the cranberry? This under-the-radar fruit might surprise you!

This under-appreciated berry might be a healthier, more accessible option for you, rather than cranberries. Vedika Premani, clinical dietician at Sir H.N. Reliance Foundation Hospital, Mumbai, weighs in on the nutritional showdown and helps you decide which berry might be a better fit for your diet.

Karonda: A nutritional powerhouse

Karonda, also known as black currant or Christ’s thorn, is a tropical berry native to India. This versatile fruit adds a tangy punch to pickles, jams, dips, and desserts. But beyond its flavour, karonda boasts a rich nutritional profile, said Premani:

Vitamin C Champion: Karonda packs a powerful punch of vitamin C, essential for immune system function and protecting against infections.

Fibre for Gut Health: The fibre content in karonda aids digestion, regulates bowel movements, and promotes overall gut health.

Antioxidant Power: Rich in anthocyanins and flavonoids, karonda fights oxidative stress, promoting healthy skin and potentially reducing the risk of chronic diseases like heart disease and type-2 diabetes.

Essential Vitamins and Minerals: Karonda offers smaller amounts of vitamin A, B vitamins, calcium, phosphorus, and iron, contributing to various bodily functions like vision, bone health, and energy metabolism.

Premani emphasised the advantages of including local, home-grown ingredients like karonda in your diet (Pic source: Pixabay)

Karonda vs cranberries

Cranberries and karonda share a similar appearance and tart flavour profile, leading to frequent comparisons. However, Premani brings to light some key differences:

Nutritional Profile: While both are rich in vitamin C, karonda boasts a slightly higher content per serving. Cranberries are lower in calories and carbohydrates.

Taste Profile: Karonda offers a balanced tartness with subtle sweetness, while cranberries are known for their intense tartness.

Cost and Availability: Karonda, being a local and seasonal fruit in India, is generally cheaper than imported cranberries.

Why opting for karonda can benefit you

Premani emphasised the advantages of including local, home-grown foods like karonda in your diet:

Freshness Matters: Local produce retains more nutrients compared to fruits transported long distances.

Peak Flavour and Nutrition: Locally grown fruits are harvested at peak ripeness, maximizing their flavor and nutritional value.

Supporting Local Economy: Choosing local produce benefits local farmers and reduces the carbon footprint associated with transportation.

Gut Health Boost: Fresh, minimally processed foods like karonda are rich in nutrients and help diversify your gut microbiome, leading to a stronger digestive system and overall well-being.

Both karonda and cranberries are nutritious options. The “better” choice depends on your individual preferences and dietary needs, according to Premani. If you’re looking for a locally available, cost-effective, and vitamin C-rich fruit with a balanced tartness, karonda might be your perfect match. However, if you prefer a stronger tart flavour and don’t mind the cost, cranberries can still be a healthy choice. Remember, incorporating a variety of fruits into your diet is key to reaping the maximum benefits!

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