Benefits of Cranberry
Cranberries are a fiber-rich source, providing health benefits such as urinary tract infections prevention, heart health support, and cancer risk reduction.
They can be incorporated into diets through oatmeal, yogurt, baking, and juice or smoothies.
What Constitute Cranberries?

Cranberries are small, solid, round red fruits famous for their acetic or sour taste.
They are commonly regarded as an essential component of Thanksgiving, although they are also used in sauces, juices, muffins, and various other applications year-round.
The American cranberry (Vaccinium macrocarpon) is among the few widely marketed fruits indigenous to North America.
Indigenous Americans initially utilised them for sustenance, textile colouring, and medicinal purposes.
Mariners consumed them to prevent scurvy on sea journeys. They are cultivated on approximately 40,000 acres annually in the United States.
Cranberry plant
Cranberries grow on vines in freshwater marshes, primarily in the northern United States and southern Canada.
They develop on low-lying vines close to the ground, and the plant features diminutive, oval-shaped leaves.
It possesses short, erect branches from which flowers and fruits emerge. These fruits mature in September and October.
Agriculturists inundate the wetlands to facilitate the flotation and subsequent collection of cranberries.
What are Cranberry Benefits
1. Reducing the possibility of cardiovascular disease
According to a 2019 systematic review conducted by Trusted Source, cranberries could be beneficial in managing numerous cardiovascular disease (CVD) risk factors.
These include systolic blood pressure, which is the blood pressure occurring during cardiac muscle contraction.
The review also indicated that cranberry supplementation was beneficial in reducing body mass index (BMI) and enhancing levels of high-density lipoprotein (HDL), or "good" cholesterol.
In a separate survey conducted in 2019, researchers evaluated 78 participants who were obese or overweight.
It was discovered that the regulation of blood sugar, chemical indicators of inflammation, and increases in HDL lipoprotein levels were all enhanced by the daily consumption of a single dose of a low-calorie cranberry beverage with a high concentration of plant compounds.
Cranberries have two important benefits for cardiovascular health: they reduce blood pressure and enhance cholesterol.
Some studies indicate that the consumption of low-calorie cranberry juice regularly can increase HDL (good) cholesterol and decrease LDL (bad) cholesterol levels.
2. Cranberry Increases immunity
A strong immune system is another advantage of cranberries; it is necessary to fight off diseases and preserve general health.
According to a study written up in the Journal of Molecules, cranberries are bursting with vitamins C and A and other minerals and antioxidants that boost immunity and enable the body to fight against infections.
Regular consumption of cranberries will help you to notice the benefits.
3. Cranberry protects against certain types of cancer
Furthermore, helping to prevent certain types of cancer are cranberries!
Their antioxidants fight oxidative stress as well as have anti-cancer action.
By stopping cancer cell development and removing them from the body, a review in antioxidants indicates that cranberries' antioxidant content may lower the chance of 17 forms of cancer; it includes breast cancer, lung cancer, and cervical cancer.
According to a 2016 investigation into 34 preclinical studies, cranberries or chemicals found in them exhibited a variety of positive impacts on test tube cancer cells.
Among these advantages were:
- setting off the death of cancerous cells
- Slowing cancer cell development;
- Minimising inflammation
The study also indicated that cranberries can influence several other processes encouraging cancer spread and development.
These results provide hope for the future management of some cancers alongside conventional treatments, even if testing on patients with cancer is rare.
4. Cranberry promotes Eye Wellness.
Similarly well-known for enhancing vision are cranberries.
It provides vitamins A and C as well as antioxidants like lutein and zeaxanthin that enhance eye health.
These substances protect the eyes from UV light and other environmental stresses' oxidative damage.
Another study by Pharmaceutical Biology confirmed how well cranberries enhance vision and eye condition.
Cranberries have also been shown to improve vision.
It contains elements that promote eye health, such as vitamins A and C, as well as antioxidants like lutein and zeaxanthin.
These substances serve to protect the eyes from the oxidative damage produced by UV light and other environmental stresses.
A study published in Pharmaceutical Biology also showed that cranberries can improve eye health and eyesight.
5. Cranberry Promotes Digestion.
A healthy gut is vital for general well-being, and cranberries benefit digestion and immunity.
They are high in fibre and may include prebiotics, which promote healthy gut bacteria growth, lowering the risk of indigestion.
Furthermore, cranberries lower bile acids in the gut, which have been linked to colon and gastrointestinal cancer.
Dried cranberries can help with digestion due to their high fibre content.
Fibre bulks up the stool and encourages regular bowel movements, reducing constipation. It also promotes the growth of good bacteria in the stomach, resulting in better overall gut health.
Additionally, the natural enzymes included in dried cranberries can help break down food and improve nutritional absorption.
According to studies, including dried cranberries in a balanced diet can help maintain a healthy digestive tract and enhance digestion.
6. Cranberry promotes better Dental Care
The proanthocyanidins in cranberries make them effective against bad mouth germs.
This fights foul breath and the microorganisms that cause gum disease and cavities.
Cranberries' anti-adhesive and antibacterial characteristics suggest therapeutic promise in dental illnesses such as periodontitis and caries, according to a study published by the Indian Society of Periodontology.
Oral health may also benefit from the PACs found in cranberries.
Cranberries and other fruits containing polyphenols (PACs) may protect teeth from the germs that cause cavities, according to research published in 2019.
Similar to how the PACs in dried cranberries keep bacteria from sticking to the urinary tract wall, they also keep the microbes that cause tooth decay from sticking to your teeth.
In addition to strengthening your teeth and gums, this also helps with other issues with oral hygiene, such as bad breath and gum bleeding.
7. Cranberry Rich in Antioxidants
Like several other vibrant fruits and vegetables, Cranberries are rich in antioxidants that protect the body from free radicals.
These chemicals can harm cells, elevating the risk of cardiovascular disease and specific cancer types.
A study published in Molecules indicates that cranberry fruit is abundant in phenolic acids and flavonoids, and possesses :-
- cardioprotective,
- anti-carcinogenic,
- anti-diabetic,
- anti-inflammatory,
- antiseptic,
- antibacterial,
- antiviral, and
- additional effects associated with numerous health benefits.
Be aware that the antioxidant levels may diminish throughout the juicing process.
8. Cranberry exhibits Anti-Aging Qualities
The ageing process is intricately associated with oxidative stress and inflammation.
Dr Archana Batra, a nutritionist and certified diabetic trainer, states that by mitigating oxidative stress, the anti-ageing qualities of cranberries may decelerate cellular and tissue ageing, hence fostering healthy and youthful skin.
They also promote collagen synthesis, a protein essential for preserving skin suppleness and minimising wrinkles.
A study published in Food Bioscience revealed that cranberry polyphenols have multiple anti-ageing characteristics, such as delaying ageing, extending a healthy lifespan, and enhancing cognitive function in middle-aged adults.
9. Cranberry is good for Skin Health
Cranberries are rich in vitamin C, which is crucial and essential for skin health.
Certain dermatologists recommend using vitamin C lotions to enhance collagen production, diminish inflammation, lighten hyperpigmentation, and provide which is crucial ultraviolet radiation.
10. Cranberry averts Urinary Tract Infections (UTIs)
Urinary tract infections (UTIs) are a common and distressing illness among women.
Cranberries have historically been promoted as a natural prophylactic against urinary tract infections (UTIs) because of their capacity to prevent the expansion of germs, specifically Escherichia coli, the predominant bacterial strain responsible for UTIs.
A 2017 meta-analysis in the Journal of Nutrition determined that those with a history of urinary tract infections experienced a 26 percent decrease in the risk of recurrence when consuming cranberry.
11. Cranberry reduces the possibility of Breast Cancer and other types of cancer
There may be no single method to prevent the development and spread of cancer; however, maintaining a healthy diet is certainly one of them.
The consumption of dried cranberries consistently has been associated with a decreased risk of developing a malignant tumour, according to research.
Cranberries are recognised for their ability to mitigate the progression of pre-existing cancers and prevent the formation of new ones.
The daily consumption of dried cranberries has demonstrated significant improvements in the risk reduction of numerous individuals worldwide who are predisposed to conditions such as prostate cancer, breast cancer, and ovarian cancer.
12. Cranberry enhances Kidney Function
Dried cranberries might help improve kidney function in a few different ways.
They have antioxidant properties that can help lower oxidative stress and kidney inflammation. This helps keep your kidneys safe and supports their overall health.
Also, studies indicate that the natural compounds found in dried cranberries can help prevent kidney stones, which might affect how well the kidneys work.
Finally, cranberries are great because they have a lot of water and can help you stay hydrated and keep your urine flowing, which is good for your kidneys.
13. Cranberry helps to the Control of Weight Gain
On average, adults burn around 1500 to 2000 calories daily.
How many calories you burn really depends on a bunch of things, like your age, gender, lifestyle, and how you exercise.
It might surprise you, but eating less doesn't necessarily mean you're burning more calories.
If you keep piling up calories, they’re going to turn into fat and contribute to your weight, even if you’re eating less.
So, it makes more sense to eat food portions that aren't loaded with calories.
Did you know that just one serving of dried cranberries has only 130 calories?
Plus, they’re packed with fibre, which helps you feel full for a longer time! These can be enjoyed on their own as a meal.
14. Cranberry gives you Flawless Skin
They help in getting perfect skin due to their excellent features.
First of all, they are high in antioxidants like vitamins C and E, which help to protect the skin from free radical damage and promote a fresh complexion.
The antioxidants also help to reduce inflammation and improve skin texture.
Furthermore, dried cranberries contain natural acids that exfoliate the skin, removing dead cells and producing a more radiant complexion.
The fruit's high fibre content can also help in healthy digestion, which is essential for maintaining clear and bright skin.
15. Cranberry resolves Hair Problems
Dried cranberries, which are high in vitamins A and C, can help with dandruff and hair loss.
The fruit's antifungal and antibacterial properties prevent the scalp from drying out, which is the primary cause of dandruff and oily hair.
16. Cranberry reduces Comorbidity Factors.
Dried cranberries can help minimise comorbidity by treating a variety of overall health concerns.
To begin, their antioxidant capabilities can aid in the reduction of oxidative stress, which has been linked to the development of comorbid disorders such as cardiovascular disease, diabetes, and particular types of cancer.
Additionally, the anti-inflammatory effects of dried cranberries can reduce chronic inflammation, which is a prevalent cause of many comorbidities.
The high fibre content of dried cranberries can help with weight management and lower the risk of obesity-related comorbidities.
Individuals who incorporate dried cranberries into a well-balanced diet may reduce their risk and impact of chronic diseases.
Side Effect associated with taking Cranberries?
Cranberries are generally considered harmless for consumption by the majority of people.
If you are taking warfarin, consult your physician regarding their consumption. Cranberries are rich in vitamin K.
This nutrient has the potential to interact with warfarin, a prescription blood thinner.
Doctors advise that individuals who are taking warfarin should consume only tiny quantities of cranberries or their juice.
If Stomach is Upset:
It is normal for people to experience digestive troubles such as an upset stomach because of the acidic content of these foods, which can be uncomfortable for some people.
Particularly in young children, too much cranberries can lead to stomachache and diarrhoea.
Kidney Stones form:
Kidney stones are another issue that should be taken into consideration.
Even though cranberries can prevent urinary tract infections (UTI), the National Kidney Foundation reports that the high oxalate content of cranberries can lead to the formation of stones in persons who are vulnerable to the condition.
Your risk of getting kidney stones may increase if you consume an excessive amount of cranberry juice with time.
This is due to the high concentration of oxalate in cranberries, which can combine with calcium to form stones.
If have Allergy to Aspirin (Painkiller):
If you have an allergy to the painkiller Persons who are allergic to aspirin frequently develop an allergy to cranberries.
If you are pregnant, you could have to avoid cranberries or consult your doctor before consuming them.
While pregnant women should not take any supplements without first consulting their doctor, they can safely drink reasonable amounts of cranberry juice.
If You're nursing:
Generally speaking, drinking some cranberry juice is safe whether or not you are nursing.
Ask your doctor, though, before beginning any supplements—including cranberry.
If you now take blood thinners:
Cranberries include vitamin K, hence consuming them may cause problems with blood thinners.
Consult your doctor if you take blood thinners and whether you can safely eat and drink cranberries.
You might still be able to enjoy them, just in small amounts.
How to Consume Cranberries
You can include this fruit in your diet in a variety of ways. Some types, such as canned cranberry sauce, dried cranberries, and cranberry juice, are available all year long.
Eating fresh cranberries is the healthiest way to enjoy them.
Cranberries are harvested at the beginning of September and take around 16 months to fully develop.
Look for berries that are solid, plump, and dark red when you're at the grocery store.
Avoid purchasing any that are bruised or wrinkled. Before consuming them, wash them.
A package of trail mix, which usually includes roasted pumpkin and sunflower seed pods along with crunchy peanut, almond and cashew kernels, is the ideal food for a road trip with family or a hike with friends.
However, as you bite into the nutritious mixture, you also encounter soft, delicately sweet dry fruits, mostly grapes and cranberries, though they are dehydrated and come in the shape of raisins and dried cranberries.
Given its many health advantages, you are undoubtedly aware of raisins, also known as kishmish, which are a common element in Indian cooking and used to adorn desserts and rice dishes.
But did you know that cranberries, in their dry form, are just as nutrient-dense as raisins, in addition to adding cool tastes to jams, pastries, and cocktails as fresh, ripe fruits?
Indeed, dried cranberries are rich in vitamins, minerals, fibre, and anthocyanin antioxidants, which improve heart health and significantly lower the risk of cancer.
Continue reading to learn more about the nutritional content, health advantages, adverse effects, and delicious, filling recipes that use dried cranberries.
Conclusion
Due to their high antioxidant content, dried cranberries may reduce the risk of chronic diseases, promote urinary tract health, cardiovascular health, skin health, digestion, and weight control.
Dried cranberries can improve health by adding them to a balanced diet.
This information is meant to educate and promote awareness.
Contact our experienced nutritionists for more information.