The ultimate guide to Dried Cranberries: Benefits, Uses, Side Effects


Cranberries or Vaccinium Oxycoccos grow on low creeping shrubs with short, thin stems and tiny green leaves. The blossoms are dark pink in color and bear fruits when they mature, with a distinct sour flavor and a tinge of sweetness. Cranberries or bearberries are dark red fruits rich in salicylic acid. The dried cranberries benefits make it a highly nutritious fruit. They are grown in the bogs of Canada and the USA due to their immense medicinal properties. 

Dried Cranberries Nutrition – 

Dried cranberries have immense nutritional value. Every 100 gm of dried cranberries contains:


Energy 38 kcal
Macronutrients Carbohydrates 9.62 g
Proteins 0.76 g
Fats 0.04 g
Dietary Fiber 1 g
Micronutrients: Vitamins Vitamin B1 3%
Vitamin B2 2%
Vitamin B3 1%
Vitamin B6 3%
Vitamin C 73%
Micronutrients: Minerals Magnesium 2%
Phosphorus 2%
Manganese 1%
Iron 1%
Zinc 1%
Calcium 1%


10 Proven Dried Cranberries Benefits –

The dried Cranberries benefits are the reason behind their large cultivation and consumption. The nutritional value of dried cranberries benefits the human body in innumerable ways. Some of the benefits of dried cranberries are:

Enhances Renal Function: 

Dried cranberries are high in citric acid, which helps avoid renal and bladder issues. This citric acid is essential in the prevention of kidney stone development.

Cleans Arterial Passages & Reduces Risk of Heart Diseases: 

The main cause of atherosclerosis and diabetes-related heart problems is artery obstruction by fat deposits. As dried cranberries are high in pectin, it cleanses arteries of unwanted deposits, and vitamin C maintains artery tensile strength. 

  • Dried cranberries are also rich in potassium and polyphenols, which have anti-inflammatory properties. These elements lower blood pressure and maintain it at normal levels. 
  • It also promotes heart muscle activity, lowers harmful LDL cholesterol levels, and raises good HDL cholesterol levels. 
  • As a result, regular consumption of dried cranberries greatly reduces heart problems such as heart attacks and stroke, thus contributing to a longer and healthier life.

Cures Anaemia: 

Anaemia is the deficiency of red blood cells in the body due to iron deficiency. Red blood cells are essential for the functioning of the human body as they transfer nutrients and oxygen to all cells and organs. 

  • Cranberries are rich in vitamin C, which plays an important role in boosting iron absorption from consumed food. 
  • Dried cranberries will provide adequate iron absorption from diets and boost red blood cell formation and blood flow.

Weight Control: 

It is preferable to consume food quantities that are low in calories to control weight. Dried cranberries have only 130 calories per serving and are high in fiber, which keeps you fuller for longer. You can eat these as a standalone meal.

Relaxed Muscle Cramps: 

Dried cranberries contain magnesium, an essential mineral for proper muscle function. Because of their high magnesium content, these dried fruits are an excellent choice for relieving muscle aches and cramps. After a high-intensity workout, eating a fistful of dried cranberries immediately relieves pain and malaise.

Immune System Booster: 

Dried cranberries supply enough vitamin C for your regular diet. Vitamin C not only improves iron absorption for improved blood circulation but also is an important antioxidant responsible for removing toxins from the system. Furthermore, vitamin C is required for the growth and development of all bodily tissues and also improves immunity by stimulating the production and function of white blood cells in the system.

Prevent Various Cancers: 

According to research, people who consume dried cranberries regularly have a lower risk of acquiring a malignant tumor (cancer). 

  • This is because dried cranberries contain nutrients that decrease the progression of existing cancers while preventing the development of new ones. 
  • People all over the world who are predisposed to illnesses like prostate, breast, liver, colon, and ovarian cancer, have seen considerable progress in their health by regularly consuming dried cranberries as it helped develop stronger immunity to these conditions.

Promote Hair Growth: 

Dried cranberries are rich in vitamins A, B1, and C, zinc, and iron, which aid in strengthening the hair roots or hair follicles to accelerate the growth of long and strong locks of hair. It guarantees the total removal of damaging free radicals that cause weak and brittle hair and constant hair loss, ensuring the restoration of healthy hair development.

Improves Oral Health: 

Proanthocyanidins in dried cranberries improve oral health. Proanthocyanidins prevent microorganisms from adhering to your teeth and prevent tooth decay and gum disease.

Improves Bone Health: 

The calcium in the dry cranberry fruit is absorbed by the human bones, assisting in maintaining adequate bone density for flexible, unhindered movement and functioning. Dried cranberries’ high potassium content benefits bone health by increasing mineral uptake by cells and tissues in the body.

Also, Read 19 Best Blood Purifier Food to add to your diet – 2022

Dried Cranberries Uses –

Dried cranberries have a lot of medicinal and therapeutic uses:

  • Reduces Skin Inflammation: 

Dried cranberries are a storehouse of numerous essential amino acids. These amino acids reduce redness, swelling, and irritation and aid in the formation of healthy skin cells. Its high flavonoid content provides antioxidant properties that help counteract free radical damage and reduce acne, dark spots, and scars. 

  • Resolves Dandruff Problems: 

Dried cranberries’ antifungal and antibacterial properties keep the scalp from drying out, which is the main cause of dandruff and itching. Its antifungal characteristics help eradicate all irritants from the scalp, promoting nourished hair growth. 

Regular consumption of dried cranberries or drinking cranberry juice increases collagen formation, which is necessary for maintaining the suppleness and firmness of skin texture. Dried cranberries contain spermidine, which helps to slow down the aging process of skin cells. It also contains flavonoids and antioxidants, which help to reduce signs of aging like wrinkles, fine lines, and sunken skin. 

Osteoporosis can be slowed down by the regular consumption of dried cranberries. It contains bone-fortifying minerals like calcium and magnesium, which strengthen connective tissues and improve the state of brittle bones. Moreover, cranberry juice extracts yield an oil that helps alleviate limb pain and discomfort. 

  • Lowers the Risk of Urinary Tract Infections (UTIs): 

Dried cranberries contain a nutritional antioxidant called proanthocyanidins that keeps bacteria from adhering to the walls of your urinary tract. Both good and bad bacteria constantly enter and exit your system. These bad bacteria cause urinary tract infections. The consumption of dried and unsweetened cranberry juice can help prevent urinary tract infections due to the antioxidant properties of proanthocyanidins present in it.

Carotenoids, rutin flavonoids, and pectins are powerful antioxidants in dried cranberries. They aid in the healing of wounded tissues. The high vitamin C and protein content of these dried fruits also promotes collagen formation and the repair of injured, bodily tissues.

Lack of sufficient Vitamin C from the diet may result in gum bleeding and loose tissue. It is due to collagen depletion and lack of care for the epidermal layers and gums lining. Eating dried cranberries keeps tooth troubles at bay because they are rich in vitamin C and promote collagen production.

The consumption of dried cranberries plays an important role in reducing toxin buildup in the system. The accumulation of dangerous substances causes disorders such as the common cold, allergies, asthma, and other conditions in which the immune system fails to function normally. It provides plenty of vitamin C, which helps to improve the body’s intrinsic defense mechanism and prevent the onset of colds and flu.

Dried cranberries effectively treat digestive disorders such as constipation and indigestion. It contains important dietary fibers that ensure normal bowel movements after consuming large meals. It is critical for regulating kidney function and filtering out all hazardous waste products produced during food digestion and nutrient assimilation. 

  • Reduces Comorbidity Factors: 

It is advised to consume a healthy and balanced diet daily. Dried cranberries benefit the body by providing a plethora of nutrients. These nutrients, vitamins, and minerals can help reduce the incidence and severity of diabetes, gastric, immune, neurological, skin, urinary disorders, and other comorbidities. 

Also, Read Is poha good for weight loss?

What could be possible side effects of Dried Cranberries?

  • Cranberries are generally considered safe; however, excessive eating might induce stomach distress and diarrhea in young children. This is because stomach acid levels can rise to dangerously high levels.
  • If you are allergic to dried cranberries, avoid them.
  • You must exercise caution when consuming dried cranberries if you suffer from renal or liver disease.
  • Oxalates are abundant in concentrated cranberry extracts. Large quantities of oxalates are a risk factor for kidney stones. If you have a history of kidney stone-related issues, you should avoid Cranberries and their related products. 

Conclusion – 

Dried cranberries are a powerhouse of vitamins and minerals essential for our biological processes and the smooth functioning of the body. It consists of vitamin B, iron, potassium, pectin, magnesium, proanthocyanidins, flavonoids, etc. Dried cranberries provide a plethora of benefits such as weight control, reducing the risk of cardiovascular diseases, boosting the immune system, lowering the risk of urinary tract infections, reducing dandruff, maintaining blood cholesterol levels, improving oral and bone health, etc. As dried cranberries are essential for the body’s overall well-being, they are preserved so that they can be enjoyed year-round.


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