Bilberry is a fruit similar to the blueberry and full of many nutrients and beneficial compounds, such as vitamin C. However, research is ongoing into the reputed health benefits of bilberries, including whether they help with inflammation and protect against cancer.
They are an easy fruit to add to the diet, without many drawbacks. And while people can take bilberry supplements, the efficacy and dosage of this fruit require more research to establish.
Read on to learn the potential benefits of bilberries and how to add them to the diet.
Bilberry is a plant native to northern Europe, and it is also known as the European blueberry, whortleberry, dyeberry, huckleberry, and blaeberry. Its botanical name is Vaccinium myrtillus L.
Bilberry fruits are similar in appearance to a North American blueberry. They are small and round and feature a deep purple color.
Bilberries are rich in a chemical called anthocyanin, which gives them their color. Health experts also believe they offer many
Retailers often sell bilberries fresh, frozen, or whole dried berries, and people can find them in the form of preserves, jams, and juices.
There are numerous reported benefits of consuming bilberries and bilberry products, including the below.
High nutrient content
Bilberries are high in a chemical called anthocyanins. The usual daily dietary intake of anthocyanins is approximately
A portion of fresh bilberries weight 100 g also contains small amounts of:
- vitamin C (3 mg)
- quercetin (3 mg)
- catechin (20 mg)
There is not much other information available about the nutritional profile of bilberries. However, as they are close nutritionally to huckleberries, they are likely to have a similar nutritional profile. That said, 100g of bilberries are likely to have around
May help protect against cancer
The body contains a number of chemicals called “free radicals,” which can harm the cells. They may
May reduce inflammation
May low blood sugar levels
May improve eye health
Many people thought that bilberry helped improve eye health, with British pilots in World War II reportedly eating bilberry jam believing it to improve night vision. However, this comes from anecdotal evidence.
More recently, a
This suggests that more research is necessary, but the results are promising.
May reduce risk of heart issues
Health experts speculate that the consumption of fruits and berries containing high levels of polyphenols may
It is important to note that the following studies are small scale, may not have had a placebo group, or may not have involved humans. Therefore, more evidence is necessary before researchers can draw any conclusions regarding the benefits of bilberries.
However, research into the following other health benefits of adding bilberries to the diet is ongoing:
- Ulcerative colitis: A
2016 pilot studysuggests people experiencing ulcerative colitis (UC) benefited from treatment with an oral anthocyanin-rich bilberry supplement. The researchers looked at a previous older study from 2013that had shown an improvement in symptoms for those individuals taking bilberry supplements.
- Itching: An
older study on micefound that anthocyanins from bilberry might help treat itching due to atopic dermatitis.
- Gum health: One
2015 studyfound that consuming high amounts of bilberries may reduce markers of gingivitis. However, it is important to note that the improvement was comparable to standard dental treatment. In addition, the sugar content in bilberries may be too high to outweigh any benefits.
- Antimicrobial properties: Bilberries are high in tannins, which reportedly have
bacteria-killing propertiesagainst certain foodborne pathogenic and spoilage bacteria.
Many people in the United States take vitamins or supplements in a multitude of forms.
According to the
The recommended daily dose of bilberry supplements varies greatly. One study suggests variations between
Additionally, some supplements can cause side effects in high doses or without medical advice. They can also interact with certain medications — a doctor can advise on these interactions.
Therefore, it is important to speak with a healthcare professional before taking any supplements to ensure there are no interactions with any other medications.
The effects of bilberry supplements during pregnancy are also currently unknown, so people who are pregnant or breastfeeding should avoid taking them. And for the same reason, individuals should not give bilberry supplements to children or infants.
There are many ways of adding bilberries to the diet. They feature a slightly more intense flavor than a blueberry, so people may eat them raw in the same way.
Individuals may also use bilberries in place of blueberries in any recipes that call for the latter.
For example, a person can use them by:
- baking them into muffins
- sprinkling them on top of yogurt, oatmeal, or granola
- tossing them into a salad
- brewing them into a tea
- juicing them
- using them as a pancake topping or mixing them into the batter
- adding them to smoothies
- mashing them as a spread for toast or making them into a jam
As well as the fresh or dried bilberries, people may locate bilberry supplements in powdered capsule or liquid form in their local health stores and through online retailers.
However, it is likely that the broadest benefits come from eating the whole fruit, as it probably contains nutrients not found in supplement form, such as fiber.
Bilberries are a versatile fruit that people can use in many of the same ways as blueberries.
The fruit may offer many different health benefits, but further research is necessary to establish the certainty of these claims.
It is worth noting that there is no downside to eating bilberries in their natural form. Still, people should discuss taking bilberry supplements with their doctor to ensure they avoid any interactions with other medications.