Facts About Bilberry

The bilberry is a berry species with dark blue skin indigenous to Europe. There are other names, like whortleberry, huckleberry, and blueberry. Nowadays, you can find bilberries grown everywhere other than in Europe, including in some areas of the United States.

At first glance, the bilberry and the blueberry seem to share a lot of similarities. Although the two berries are closely linked to one another and have nutritional values that are proximate to one another, they do have some distinguishing characteristics.

The color of the flesh of the berries in season is one of the distinctions that stands out the most between the two types of berries.

In contrast to blueberries, which flaunt bluish-green color on the inside of their dark blue skins, bilberries are either red or purple on the inside. Bilberries also have a flavor that is more acidic than that blueberries.

These berries might not look like much, but they pack a powerful punch regarding their health benefits.

One Serving Nutritional Values

The nutritional value of bilberries is comparable to that of many other kinds of berries. The following can be found in 1 cup (148 grams) of bilberries:

• Calories: 85

• 1 gram protein

• There is probably less than one gram of fat.

• 21 grams of carbohydrates

• 3-gram fiber

• 15-gram sugar

Health Benefits of Bilberry

Makes Inflammation Go Away

There is evidence that bilberries can aid in the fight against inflammation, which is often held to be the underlying root of many diseases.

This impact may be attributable, in part, to the presence of anthocyanins in their composition. Anthocyanins are antioxidants that have anti-inflammatory characteristics.

In a study that lasted for three weeks, those who took a supplement containing 300 mg of bilberry anthocyanins daily experienced reduced inflammation. It ranged from 38 to 60 percent, whereas those who took a placebo only experienced a reduction from 4 to 6 percent.

In addition, research that lasted just four weeks found that participants who drank 11 ounces (330 ml) of bilberry juice daily had considerably lower levels of inflammatory markers than those who consumed a placebo.

Nevertheless, to verify these effects, additional research is required.

Beneficial To One’s Eye Health

Many people believe that bilberry is good for the eyes. On the other hand, this is based solely on personal experience. There are reports that British pilots ate bilberry jam during World War II because they felt it would help them see better at night.

More recently, in 2015, a small study indicated that ingesting 480 milligrams of bilberry extract daily alleviated the symptoms of eye fatigue. These symptoms included eye pain, heaviness of the eye, an uncomfortable sensation, and the feeling that a foreign body was in the eye.

The findings suggest that additional investigation is required, but they are encouraging nonetheless.

Reduces Level of Blood Sugar

People with type 2 diabetes can gain from using bilberries, an herbal remedy, to reduce their blood sugar levels.

Some drugs that lower blood sugar work in a manner that is similar to how berries work to block the digestion and absorption of carbohydrates in the digestive tract.

Studies conducted on animals indicate that the anthocyanins found in bilberries may also promote the release of insulin, a hormone required to assist in the movement of sugar from the blood into the cells of the body.

According to the findings of one study, bilberry extract (The weight of fresh bilberries that gave rise to the extract used is fifty grams) was more effective than a placebo in lowering the levels of blood sugar in people diagnosed with type 2 diabetes.

Another study that lasted for eight weeks found that adults who had metabolic syndrome, a group of conditions that increase their chances of developing type 2 diabetes, stroke, or heart disease, had higher insulin secretion when they had a diet that was rich in fresh bilberries.

However, additional research on humans is required before any definitive conclusions can be formed.

Helpful in Warding Off Cancer

There are a variety of substances in the body that is referred to as “free radicals,” and they are capable of causing damage to the cells. They have been linked to a number of health problems, including cancer.

Researchers found that antioxidants helped mitigate the negative effects of these free radicals in both the laboratory and in trials conducted on animals. However, additional research is required to demonstrate that antioxidants, and by extension bilberries, are effective in preventing cancer in human beings.

Beneficial For One’s Heart Health

There is some evidence that eating bilberries is good for your heart health.

This may be due to the fact that they contain a high amount of vitamin K, which is a nutrient that inhibits the formation of blood clots and, as a result, lowers the risk of both stroke and heart attack.

Further research conducted in test tubes suggests that the particular combination of anthocyanins found in bilberries may assist in lowering blood pressure.

Platelet function, blood pressure, and levels of HDL (good) cholesterol all improved in research that lasted for eight weeks and included thirty-five participants who took a blend of different berries, including bilberries. These are all markers that are associated with a healthier heart.

In a second study that lasted for a period of 12 weeks, participants were given either a placebo or 320 mg of anthocyanins from blackcurrants and bilberries on a daily basis. Those who took the anthocyanins saw their HDL (good) cholesterol levels increase by 11 percent, while their LDL (bad) cholesterol levels decreased by 14 percent. The placebo group saw less than a 1% drop in their cholesterol levels.

However, in order to verify these effects, additional research is required.

Improves Cognitive Abilities

Elderly people who use bilberry powdered supplements may have improvements in both their long-term and working memories.

Reduces The Severity Of Symptoms Associated With Ulcerative Colitis (UC).

A study that involved 13 people discovered that taking a bilberry supplement on a regular basis lowered the amount of chronic inflammation in the rectum and colon in those who had UC.

Keep in mind that these trials were on a limited scale, and some of them did not include a placebo group. As an upshot of this, it is difficult to verify whether or not the good benefits were produced by the bilberry supplements. Thus, there is a necessity for additional research.

Potential Negative Effects

Even though bilberry fruit is usually thought to be safe when ingested at the levels that are typically found in meals, there is still a possibility that allergic reactions could take place.

Tannins are naturally present in bilberries together with other phytochemicals (found in many foods such as tea, chocolate, cranberries, red wine, blueberries, coffee, and some nuts and beans). You should stay clear of bilberry if you suffer from an intolerance or allergy to foods that are high in tannin content.

Because there is little evidence of their safety, bilberry extracts should be avoided by women who are pregnant or breastfeeding.

Anthocyanins have the potential to inhibit several pharmaceuticals, including anticancer treatments, antibiotics, beta-blockers, and therapy for arthritis. When combined with blood-thinning medications like warfarin, NSAIDs, and aspirin, or when used by people who already have bleeding issues, a high flavonoid intake from bilberry supplements may theoretically increase the risk of bleeding.

What You Should Look Out For

You can get bilberries in a variety of forms, including fresh, frozen, dried, powdered, and packaged goods such as jam. In addendum to consuming them fresh, you can try making a smoothie with bilberries by adding either frozen or powdered bilberries, or you can prepare a sauce or preserves using them.

Tablets, capsules, and drops containing bilberry extract, as well as bilberry supplements, are all available for purchase. The berries can also be purchased in powdered or dried forms. Bilberry tea is brewed from the leaves of bilberries.

The NIH (National Institutes of Health) suggests that you look for a Supplement Facts label on the product that you buy if you decide to purchase a bilberry supplement. This is something that you should do if you make the decision to do so. This label will include important information such as the number of active ingredients in one serving as well as any extra ingredients (such as fillers, binders, and flavorings).

Finally, the organization recommends that you search for a product that carries a quality assurance stamp of approval from a third-party organization. This will ensure that the product has been subjected to rigorous quality testing. These organizations include ConsumerLab.com, NSF International, and the United States Pharmacopeia.

A product that has been given the seal of approval by one of these organizations provides assurance that it was manufactured correctly, that it contains the ingredients that are listed on the label, and that it does not really contain harmful levels of contaminants. However, this does not guarantee that the product is safe or effective.