The bilberry, a relative of the blueberry rich in vitamin C and other useful components, is a nutritious and delicious fruit. However, studies into the supposed medical advantages of bilberries, such as whether they aid swelling or safeguard against malignancy, are still ongoing.
There aren’t many downsides to including this fruit in your diet. Although bilberry supplements are available, additional study is needed to determine the fruit’s usefulness and the appropriate dosage. Northern European bilberry is also known as blueberries, whortleberries, dewberries, huckleberries, and huckle-bushes. Vaccinium myrtillus L. is its scientific moniker. The bilberry’s fruit resembles the more familiar blueberry found in North America. They are little in size, spherical in shape, and colored a deep purple. The pigment anthocyanin is primarily responsible for the bluish-purple hue of bilberries.
Many medical professionals also attest to their beneficial health effects. Fresh, frozen, and dried bilberries, as well as bilberry preserves, jellies, and juices, can be purchased from many different types of stores. Traditional uses for bilberry include managing blood sugar levels, reducing inflammation, and stopping diarrhea. Today, bilberry medications are promoted to treat a wide range of medical issues, including blurred vision at night loss, cataracts (impairment of the optic nerve of the eye), spider veins (twisted, swollen veins caused by weakening vein walls and valves), and atherosclerosis (a development of cholesterol in the arteries). However, there is insufficient evidence to recommend its application for any medical issue.
What are the medical advantages of Bilberries?
Professional medical advice, including that of a qualified nutritionist, or pharmacy technician, should precede any supplement use. None of the supplements out there are meant to do much more than boost health. Bilberries, thanks to their high anthocyanin and polyphenol content, have been utilized to treat everything from eye problems to diabetes. The condition known as cataracts, eyestrain, and retinitis pigmentosa (rare illnesses of the light-sensitive region of the eye) are all said to be treatable with bilberry. Antioxidants found in bilberries have been linked to a reduction in swelling and protection against oxidative stress-related disorders such as inflammatory bowel disease (IBD), diabetes, and heart attack.
Few scientific investigations have looked into bilberry’s purported health benefits. Not ample proof exists to suggest it should be used. There have been preliminary studies examining potential benefits for lowering cardiovascular disease risks, decreasing gum inflammation, and relieving eye tiredness from prolonged exposure to digital screens, but the results have been inconclusive at best.
Following are the medical advantages of Bilberries
Highly nourishing
Similar to other berry fruits, bilberries are packed with healthy nutrients. European blueberries share a plant family with the more well-known blueberry, and their dietary content is similar to that of the latter. About 85 calories, 15 grams of sugar, and 4 grams of fiber can be anticipated in a serving of bilberries (about 148 grams). Water makes up around 85% of their composition, along with manganese, vitamins C and K, and other beneficial compounds.
Stuff with plant-based nutrients
Antioxidants are essential plant chemicals that serve to safeguard your body from harm and illness. Bilberries are particularly rich in antioxidants. Berries, including blueberries, belong to the foods with the most quantities of antioxidants, according to studies. Bilberries are closely related to blueberries, thus they probably have some of the same qualities. Most of the beneficial effects of these berries are believed to come from their anthocyanin content.
Potentially beneficial to eyesight
The most widely held belief about bilberries is that they can help with vision, especially night vision. There have been a few tiny studies looking at the impact of these fruits on the ability to see at night, and they have all come to the same conclusion. There is not enough data to support this advantage. However, bilberries might provide additional visual benefits. In addition with 160-480 milligrams of powdered bilberry extract per day has been shown to mitigate dry eyes and other signs of eye fatigue associated with using a computer monitor. More study is required to establish these advantages, though.
Potential anti-inflammatory
Inflammation is thought to be the fundamental cause of many ailments, and bilberries may help combat this. Anthocyanins, a type of antioxidant, have been hypothesized to contribute to this impact because of their ability to reduce inflammation. Most research studies of metabolic disorders reveal that bilberry lowers the number of inflammatory markers; this suggests that it may be effective for preventing and treating long-term inflammatory disorders. Following three weeks of supplementation with bilberry extract and fish oil, 24 people with severe dry eyes reported significant improvements in their symptoms. Additional study is required to verify these results, though.
Might bring down glucose levels
It suggests that bilberry extract can reduce HbA1c, total cholesterol, and LDL cholesterol. Bilberry anthocyanins have been linked to benefits like reduced oxidative stress and altered gut flora. The antioxidant properties of anthocyanins make them useful for warding off metabolic disorders like type 2 diabetes. Individuals with metabolic syndrome, a group of symptoms that raises your risk for type 2 diabetes, stroke, and cardiovascular illness, had their insulin secretion boosted by eating a nutritious diet rich in pure bilberries for eight weeks, according to research. More research with actual people is required before any firm conclusions can be made, though.
Maybe it’s good for your heart
The cardiovascular system may benefit from eating bilberries. Preliminary studies in vitro indicate that the unique combination of anthocyanins found in bilberries may have a beneficial effect on hypertension. Enhanced platelet activity, hypertension, and HDL (good) cholesterol content were seen among the 35 participants in an 8-week research that included a combination of berries including bilberries. More and more studies demonstrate that the anthocyanins found in berries aid protect eyesight, reduce lipid peroxidation, prevent heart attacks, and regulate hypoglycemia. There must be further investigation to verify these results.
Preparing bilberries for consumption
Consuming bilberries can be done in a variety of ways. They taste very much like blueberries, only a tad stronger. They are delicious both raw and dried, and can be used in place of blueberries in any dish. Pancakes, baked goods, and other baked items benefit greatly from the inclusion of bilberries, for example. They’re great in yogurt parfaits, salads, porridge, and smoothies. In addition, they can be cooked down into jam or mashed with a fork to spread quickly on toast. You can also get the benefits of bilberries without eating the fruit by taking a supplement. Drops, powdered tablets, and capsules are all available in health food stores and online. While pills can be helpful, it’s possible that eating the full fruit will be even more healthy.
Consuming bilberries can be done in a variety of ways. They can be eaten raw like blueberries and have a comparatively robust flavor. People can also substitute bilberries for blueberries in any dish that calls for them. Capsules made from bilberries can be found in powdered pill or liquid versions at nearby health food shops and on the internet. However, it’s more beneficial to consume the fruit in its full shape, as that’s where most of the nutrients, such as fiber, are.
What are the adverse effects of bilberries?
Normal bilberry consumption is thought to be acceptable for the majority of individuals. However, the higher amounts typically seen in pills can pose health risks, particularly if taken continuously over extended periods. Vitamin K, which is abundant in bilberries, aids in blood clotting by making the blood thicker. Those who rely on their blood thinner to prevent a stroke could be affected. Vitamin K may interfere with several medications, so it’s important to talk to your doctor before taking either. Babies, young children, and nursing mothers should probably avoid bilberry supplements. You should talk to your doctor before incorporating them into your eating habits because of the possibility of drug interactions.
Although bilberry leaf tea is popular as a natural treatment, the leaves themselves are toxic and are not recommended by health professionals. It is difficult to establish the optimal dose due to the small number of investigations and wide range of dosing options. However, the majority of human investigations have employed either 50 grams of fresh bilberries or bilberry supplements ranging from 500 mg. When ingested in levels found in food, bilberry fruit is thought to be safe. Allergies are possible, though. Some people who use bilberries report feeling sick or experiencing stomach pain. Extracts from bilberry fruit and bilberry leaf can also affect glucose levels. Consult your doctor before adding bilberry to your diet if you are diabetic. Keep in mind that nutritional supplements are highly free from oversight, that they are not frequently examined for protection, and that negative experiences are typically not acknowledged.
What is the Recommended Dosage of Bilberry?
There is not sufficient data in the scientific literature to offer a suggested intake level of bilberry. A single serving per day of between twenty and sixty grams (g) of dried, ripe berries is considered to be usual. A variety of bilberry tea is also consumed by several customers. There is a dosage range of Forty to one hundred milligrams (mg) available for bilberry extract in both capsule and table form. In the course of the study, a variety of amounts were examined.
Your gender, year of birth, weight, and previous medical conditions may determine the dose that’s right for you. Talk to your physician or another medical professional to get individualized recommendations. There is not sufficient data to determine what the effects of consuming an excessive amount of bilberry might be. Consume only the quantity that is indicated on the box of the product if you want to avoid any adverse effects. Before starting to take bilberry supplements, you should talk to your primary care physician.
The Bottom Line
Bilberries, a type of European blueberry, are packed with helpful chemicals and nutrients. They’re associated with better eye and cardiovascular wellness, as well as lower levels of swelling and glucose in the blood. They may even help with memory, immune system, and ulcerative colitis symptoms. Bilberries, like most other types of berries, are beneficial to your health when consumed regularly. Like blueberries, bilberries are a flexible fruit with numerous applications. Additional study is needed to confirm the validity of the fruit’s purported health advantages, however. It’s important to note that consuming bilberries in their original form has no negative effects. But before using bilberry nutrients, it’s best to talk to a specialist to rule out any drug interactions.
In most cases, eating bilberry as food is harmless. Tannins, also found in foods like coffee, red wine, chocolate, and various nuts, are a naturally occurring component of bilberries. Prevent bilberry if you suffer from an intolerance or allergy to foods high in tannins. Due to a lack of data on their safety, bilberry extracts should be avoided by pregnant and nursing women. Long-term or excessive bilberry supplement use has not been adequately studied for safety. However, excessive or prolonged consumption of bilberry leaves may be harmful. Consider the potential benefits and risks of taking bilberry supplements with your doctor before making a final decision. Discuss the pros and cons of consuming a bilberry supplement with your doctor if you’re thinking about doing so.
Sirisha B