Exercise and Fitness

Dried Cranberries – Advantages, Vitamin, & Recipes

Cranberries have excessive dietary worth, coupled with some nice medicinal traits that make them a go-to fruit for all seasons. Dried cranberries are a favourite amongst all age groups- teen adults, even little youngsters.

The fruit is a pure resolution to many well being issues and is a well-liked alternative in terms of pores and skin options. If you’re trying to hold your pores and skin glowing and wholesome, it’s essential to embody dried cranberries in your eating regimen plan.

Cranberries, in any kind, dried or contemporary, are recognized to assist in the potential prevention of breast most cancers in ladies. Common consumption of this fruit may stop pimples, cease dandruff and different hair issues.

Some research additionally counsel that this magical fruit additionally works its magic along with your weight reduction purpose. In fact, you can’t simply depend on the consumption of dried cranberries to drop pounds. You must also complement it with common train and different dietary meals intakes.

Desk of contents:

Dietary Worth of Dried Cranberries

Nutritional Value of Dried Cranberries

Cranberries, usually, dried, or contemporary, are loaded with vitamin within the type of nutritional vitamins and antioxidants. Dried cranberries include nearly the identical variety of antioxidants and dietary fibers that you’re going to get within the contemporary ones. However you will need to observe that not like contemporary cranberries, dried cranberries undergo the method of being dried for longer shelf life. This will likely or might not cut back the dietary content material relying on the kind of drying course of. 

Dried cranberries additionally include pure sweeteners which can lower the nutrient density of the fruit. It’s advisable to learn the vitamin information on the packaging before you purchase from a selected model. However that can assist you get began right here is an exhaustive listing of the vitamin information per 40 gm of serving of a cup of dried cranberries:

  • 123 Kcal of complete energy via carbohydrates, fats, and protein
  • 0 protein
  • 26 gm sugar
  • 3 gm dietary fibers
  • 1 mg. sodium
  • 33 gm carbohydrates
  • 0.5 gm fats
  • 4 mg calcium
  • 0 sterols

9 Well being Advantages of Dried Cranberries

Dried cranberries supply an array of advantages to dwelling a more healthy and fitter life. Here’s a listing of the 9 advantages you get from the consumption of dried cranberries:

#1 Lowers Threat of Cardiovascular Illnesses

Cranberries have polyphenols that possess anti-inflammatory properties. These parts are recognized to decrease hypertension, a situation that will increase blood strain and is thought to contribute to the build-up of extra platelets within the physique. The latter is a main reason behind coronary heart ailments and an enormous contributor to cardiovascular issues. Common consumption of dried cranberries is a simple and attractive technique to cut back coronary heart issues.

#2 Reduces Threat of Urinary Tract Infections (UTI’s)

Cranberries possess one other vital dietary aspect known as PACs or proanthocyanins. These are antioxidants that stop undesirable micro organism from sticking to the partitions of your urinary tract. There are each good and dangerous micro organism going out and in of your system. It’s the dangerous micro organism that trigger numerous types of urinary an infection, and UTI is likely one of the most painful ones. Consumption of PACs, present in dried and unsweetened cranberry juice, can stop these infections.

#3 Reduces Probabilities of Breast Most cancers and different Types of Most cancers

It might be true that there isn’t any one technique to stop the event and unfold of most cancers however maintaining a healthy diet is unquestionably certainly one of them. Analysis reveals that those that eat dried cranberries regularly have been discovered to have decreased publicity or danger of creating a cancerous tumor. The vitamins present in cranberries are recognized to decelerate the progress of current most cancers whereas stopping the build-up of latest ones. Many individuals over the world with predispositions to situations comparable to prostate most cancers or breast and ovarian most cancers have proven important enhancements in lowering their danger by consuming dried cranberries day by day.

#4 Nice for Oral Hygiene

Similar to the PACs property in dried cranberries prevents micro organism from sticking to your urinary wall, in an analogous approach, they stop tooth-decaying micro organism from sticking to your enamel. This improves your oral hygiene by making your enamel and gums stronger and stopping different issues like dangerous breath and gum bleed.

#5 Improves Renal Perform

When you’ve got ever skilled kidney or gall bladder stones, you’ll know the way painful they are often and the way you’ll do something to keep away from them sooner or later. The ache could be excruciating and sometimes, insupportable. Dried cranberries are loaded with citric acid that may aid you steer clear of kidney and bladder-related issues. This acid is a key aspect in stopping the formation of kidney stones.

#6 Helps Forestall Weight Acquire

The typical grownup burns about 1500-2000 energy every day. The variety of energy you burn is dependent upon many elements like your age, gender, life-style, train regime, and many others. You could be shocked to know that consuming much less will not be equal to shedding energy. Collected energy will ultimately convert into fats and add to your weight, even if you happen to eat much less. It’s thus wiser to eat meals parts that aren’t excessive in calorie content material. One serving of dried cranberries, for instance, has solely 130 energy and are loaded with fiber that retains you full for an extended time.  You possibly can merely have these as a stand-alone meal.

#7 Provides you Fawless Pores and skin

Dried cranberries are wealthy in amino acids and hydroxyproline which can be wanted by the physique to kind collagen. The latter is a essential part in holding your pores and skin gentle and younger. Cranberries additionally hold your pores and skin hydrated.

#8 Solves Hair Issues

Wealthy in Nutritional vitamins A and C, dried cranberries could be the reply to your hair issues like dandruff and hair fall. The antifungal and antiseptic properties of the fruit stop drying of the scalp that’s the major reason behind dandruff and oily hair.

#9 Reduces Comorbidity Components

The Mayo Clinic recommends the consumption of no less than 25 gm of dietary fiber in your day by day eating regimen. Dried cranberries could be the supply of those vitamins for you. These fibers decrease comorbid elements like diabetes, gastrointestinal issues, nerve issues, and many others.

Wholesome and Tasty Cranberry Recipes

The enjoyable half about dried cranberries is that, not like most fruits, these can be utilized in savory dishes as effectively. Here’s a take a look at two of probably the most wholesome and attractive recipes so as to add taste to your common eating regimen:

Cranberry French dressing

Cranberry Vinaigrette

This dish could be ready with contemporary or dried cranberries. Cranberries, herbs, and vinegar are the principle elements on this dish that comes full of flavors.

Serving Portion:

Roughly 2 teaspoons.

Vitamin Info: 

Energy (127), sodium (143mg), fats (14 gm), zero saturated fat, carbohydrates (3 gm).


  • 1 peeled and quartered small onion 
  • About half a cup cranberry
  • 1 / 4 cup additional virgin oil
  • 1 / 4 cup flax seed or walnut oil
  • 2 teaspoons of pink wine vinegar
  • 1 teaspoon chopped thyme, mint or basil
  • 1 / 4 teaspoon floor pepper
  • 1 teaspoon honey
  • Salt to style


  1. Make a puree with the onion, cranberries, olive oil, walnut oil, vinegar, herbs, honey, salt, and pepper
  2. Pour in a jar and refrigerate for a few week
  3. Serve with salads, or as a dip

Cranberry Banana Layered Smoothie

Cranberry Banana Layered Smoothie

That is a formidable and wholesome drink to spruce up your mornings. 

Serving Portion: 

2 small servings.

Vitamin Info: 

Energy (286), nutritional vitamins (143mg), fats (14 gm), saturated fat (106%), carbohydrates (64 gm), potassium (900 mg).


  • 2 handfuls of Spinach
  • 1 cup dried or contemporary cranberries
  • 1 cup frozen banana 
  • Half a cup of almond milk
  • 1 teaspoon lemon juice
  • Add honey if you happen to like


  1. Make the inexperienced smoothie first to create the primary layer utilizing spinach, banana, almond milk, and orange juice
  2. Pour the blended elements right into a glass and refrigerate them
  3. Subsequent, make the pink layer by changing the spinach with the cranberries
  4. Repeat step 2
  5. Freeze each blends for about 10 minutes
  6. Take a spoon to carve out the frozen pink mix and place it on high of the inexperienced one to get the ultimate product

Incessantly Requested Questions (FAQs)

Q. Do dried cranberries assist drop pounds?

A. Sure. Dried cranberriesare considerably low on fats and calorie content material that stop extra fats accumulation in your physique.

Q. Do dried cranberries and contemporary cranberries have the identical dietary worth?

A. Cranberries, in any kind, will provide you with nearly the identical advantages when it comes to vitamin and medicinal worth.

Q. Is it okay to eat dried cranberries day by day?

A. It’s extremely advisable to incorporate dried cranberriesin your day by day eating regimen owing to their excessive dietary worth.

Q. Can dried cranberries remedy hair issues?

A. Sure, they’ll. They’re loaded with nutritional vitamins that stop dandruff and hair fall.

Q. Can dried cranberries remedy pores and skin issues?

A. Sure, they’ll. They’re loaded with dietary properties that stop pimples and ageing.

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