North America is the home of the cranberry. Currently, they are grown on around 58,000 acres of farmland in Canada, Chile, and the northern United States. Cranberries are regarded as a superfood by many due to their high nutritional and antioxidant content. In fact, studies have connected the minerals in cranberries to reduced incidence of UTI, protection against several cancers, boosted immune system, and lowered blood pressure.
You are undoubtedly aware of raisins (dried grapes), also known as kishmish, which are used in Indian cooking as a garnish on sweets and rice dishes as well as consumed on their own due to their many health advantages. But did you know that cranberries, in addition to adding a burst of flavour to jams, sweets, and cocktails when they are still ripe and fresh, are just as nutrient-dense as raisins when they are dried up? Yes, dried cranberries are rich in vitamins, minerals, fibre, and anthocyanin antioxidants, which improve heart health and substantially lower the risk of developing cancer. Continue reading to learn more about the nutritional qualities, health advantages, negative effects, and delicious, nourishing recipes that use dried cranberries.
Cranberries are a go-to fruit for all seasons because of their excellent nutritional content and beneficial therapeutic properties. All age groups, including small children, adults, and even adults, enjoy dried cranberries.
The fruit is a well-liked option when it comes to skin problems and is a natural remedy for numerous health issues. Dried cranberries need to be a part of your diet if you want to maintain healthy, bright skin.
Nutritional Value
Whether dried or fresh, cranberries are often packed with vitamins and antioxidants. Nearly the same amount of dietary fibre and antioxidants are present in dried cranberries as they are in fresh ones. But it’s vital to remember that dried cranberries go through a drying process in order to have a longer shelf life than fresh cranberries. Depending on the sort of drying procedure, this may or may not affect the nutritional value.
Natural sugars included in dried cranberries may lessen the fruit’s nutritional content. It is a good idea to review the nutrition information on the packaging before purchasing from a certain brand.
- Total calories of 123 Kcal are made up of protein, fat, and carbs.0 protein
- 26 gm sugar
- 3 gm dietary fibers
- 1 mg. sodium
- 33 gm carbohydrates
- 0.5 gm fat
- 4 mg calcium
- 0 sterols
Benefits of Cranberries
A diet high in fruits and vegetables is advised by the Dietary Guidelines for Americans 2020–2025.
A good source of different vitamins and antioxidants is provided by cranberries.
Cranberries have a long history of use as a remedy for bladder and renal ailments among Native Americans, as well as for poor appetite, stomach aches, blood problems, and scurvy among early English settlers.
The following are a few potential advantages of cranberries:
Managing UTI
Cranberries have been used in conventional UTI therapies. Proanthocyanidins (PACs), an antioxidant found in high quantities in cranberries, may help prevent some germs from sticking to the walls of the urinary tract. In this approach, the PACs included in cranberries may help prevent infection.
Research on the effectiveness of cranberries for treating UTIs, however, has yielded some ambiguous findings.For instance, a 2016 analysis discovered that the most frequently suggested food by doctors for patients with recurrent UTIs is cranberries. A second trial from 2014 with 516 individuals discovered that drinking cranberry extract twice a day decreased the risk of UTIs.
A 2015 study found that while cranberry pills can achieve this, cranberry juice is unlikely to have the same effect. This is done so that even at low doses, cranberry extract can effectively prevent bacterial adhesion.Juices made from cranberries that are sold commercially do not have as high PAC concentrations.
Reduces cardiovascular Disease Risk
According to a 2019 systematic review, adding cranberries to one’s diet may help them manage a number of cardiovascular disease risk factors (CVD). One of these is systolic blood pressure, or the pressure experienced when the heart muscle contracts.
The review further asserted that cranberry supplements may aid in reducing body mass index (BMI) and increasing levels of high-density lipoprotein (HDL), or “good,” cholesterol.
Researchers looked at 78 people in a 2019 study who were obese or overweight. It was shown that daily consumption of a single dose of a low-calorie cranberry beverage high in plant components enhanced a person’s control over their blood sugar, reduced their inflammatory markers, and raised their levels of HDL lipoprotein.
Stopping the spread of cancer
2017 Cranberries or their constituents exhibited various favourable impacts on cancer cells in test tubes, according to a source assessment of 34 preclinical research.
These advantages included: the process of making cancer cells die, limiting the development of cancer cells inflammation reduction. Cranberries may have an impact on several different pathways that support the growth and spread of cancer, according to the review.
These results hold promise for the management of various cancers in the future in addition to conventional medicines, despite the limited testing on cancer patients.
Reduces Urinary tract infection
Proanthocyanidins, often known as PACs, are a crucial nutrient found in cranberries. Antioxidants like these stop harmful bacteria from adhering to the lining of your urinary tract. Both beneficial and harmful microorganisms enter and exit your body. UTI is one of the most painful forms of urinary infection, which are all brought on by harmful bacteria. These infections can be avoided by consuming the PACs present in dried and unsweetened cranberry juice.
Helps in maintaining weight
A typical adult burns between 1500 and 2000 calories each day. Your calorie consumption is influenced by a variety of variables, including your age, gender, way of life, workout routine, etc. You might be surprised to learn that cutting back on food does not automatically result in weight loss. Even if you consume less, accumulated calories will eventually turn into fat and increase your weight. Therefore, eating meal quantities with few calories is a better choice. For instance, dried cranberries have just 130 calories per serving and are high in fibre, which helps you feel fuller for longer. These can be consumed as a standalone meal.
Recipe
Cranberry Coffee cake
One of those dishes that you simply must have in your recipe collection is coffee cake. It works well for any occasion, whether you are commemorating a special event, hosting guests for brunch, or entertaining a large group. But everyone wants to spend as little time in the kitchen as possible so they may spend more time with their loved ones.
You may save time by making this cranberry coffee cake ahead of time. It can be assembled the day before and baked, or you can bake it ahead of time and serve it at room temperature or just barely warm.
Ingredients
- Butter, softened
- Eggs, room temperature
- Sour Cream
- Vanilla Extract
- Flour
- Sugar
- Baking Powder
- Baking Soda
- Salt
- Mariani dried Cranberries
- Orange
How to prepare
Step 1: Cream the butter
Step 2: Mix well after adding the sour cream, eggs, and vanilla.
Step 3: Combine the orange juice and zest after adding them.
Step 4: Measure the dry ingredients and combine them in a medium bowl.
Step 5: Add dry ingredients gradually while keeping a small part.
Step 6: To the remaining dry ingredient mixture, add the cranberries.
Step 7: Cut any clumps as you toss the cranberries into the dry ingredients to coat. By carrying out this procedure, the cranberries won’t bake into the cake’s bottom.
Step 8: Gently mix the cranberries into the batter for the cake.
Fill the prepared baking pan with the mixture. A 13 x 9-inch baking dish or a 9-inch springform pan are also suitable options. Add a few more dried cranberries to the mixture’s top. Then it is taken to the oven.
If desired, sprinkle a little powdered sugar on top of the coffee cake before serving.
Conclusion
A wonderful source of several minerals and antioxidants in cranberries. They might aid with cancer treatment, reduce UTIs, and improve oral health, among other potential health advantages. The majority of people can add cranberries to their diets without any problems, but those who are expecting or on blood thinners should talk to their doctor before doing so.
