Bilberries are associated with a wide range of health benefits, including enhanced vision and reduced levels of blood sugar and cholesterol. Bilberries (Vaccinium myrtillus), small blue fruits indigenous to Northern Europe, are often likened to European blueberries due to their striking resemblance to North American blueberries. Historically, bilberries have been utilized for their medicinal properties since the Middle Ages, with their juice traditionally employed for dyeing linen and paper.

Below are nine emerging health benefits of bilberries, all supported by scientific research.

1. Rich in Nutrients

Bilberries, much like other berries, are a nutrient-dense fruit that offers a variety of health benefits. Known commonly as European blueberries, these berries share a similar nutritional profile with their North American counterparts, given that they belong to the same plant family. When evaluated, bilberries provide approximately 57 calories, 10 grams of naturally occurring sugars, and 2.7 grams of dietary fiber per 100 grams.

In addition to their low-calorie content, bilberries contain around 85% water, making them an excellent choice for hydration. They are also a remarkable source of important minerals like manganese and essential vitamins, particularly vitamin C and vitamin K, which are vital for maintaining overall health.

2. Rich in Beneficial Plant Compounds

Bilberries are abundant in antioxidants, which are essential plant compounds that play a crucial role in safeguarding your body from damage and various diseases. Numerous studies indicate that berries, including blueberries, rank among the foods with the highest concentrations of antioxidants. Given their close kinship with blueberries, it is reasonable to infer that bilberries possess similar beneficial properties.

These small berries are not only a great source of vitamin C and phenolic acids but also stand out as an exceptional source of anthocyanins, the potent flavonoid antioxidants that impart the vibrant red, purple, and blue hues to fruits and vegetables. The health benefits attributed to these berries are largely thought to stem from the presence of anthocyanins.

As one of the most effective dietary sources of antioxidants, bilberries are particularly noted for their high anthocyanin content, a powerful antioxidant believed to contribute significantly to their numerous health benefits.

3. Potential Benefits for Vision

Bilberries, known for their vibrant hue, are often celebrated for their potential to enhance vision, especially in low-light conditions. While there have been a few small-scale studies exploring the impact of these berries on night vision, the consensus is that the evidence supporting this claim remains inconclusive.

Nonetheless, bilberries may offer other advantages for eye health. Research indicates that a daily supplementation of 160–480 mg of powdered bilberry extract might alleviate symptoms such as eye dryness and fatigue, particularly for individuals frequently using video display terminals (VDTs). This is particularly relevant in countries like India, where increased screen time is prevalent, as well as in Australia, where digital device usage is on the rise.

Although these findings are promising, further investigations are necessary to substantiate these potential benefits. Overall, bilberries may contribute to better vision for those suffering from glaucoma and help reduce eye fatigue and dryness for VDT users, but additional research is crucial to confirm these effects.

4. Potential to Alleviate Inflammation

Bilberries (Jamun) may play a significant role in combating inflammation, a condition often regarded as the underlying cause of numerous health issues. This beneficial effect is likely attributed to their rich content of anthocyanins, powerful antioxidants known for their anti-inflammatory abilities.

Research indicates that bilberries can lower levels of inflammatory markers, as observed in various clinical studies focusing on metabolic disorders. This suggests that they could be advantageous for both the prevention and management of chronic inflammatory conditions.

In a noteworthy study involving 24 participants, individuals experienced noticeable improvements in the symptoms related to severe dry eyes after incorporating bilberry extract and fish oil into their diet over a three-month period. Despite these promising findings, further research is essential to validate these potential benefits. Overall, bilberries are abundant in anthocyanins, which may contribute to reducing inflammation markers in the body.

5. Potential to Reduce Blood Sugar Levels

Bilberry extract has shown promising effects in decreasing HbA1c levels, as well as total and LDL cholesterol levels. The anthocyanins found in bilberries are particularly linked to reducing oxidative stress and modulating gut microbiota, which are crucial for overall health.

These anthocyanins are recognized for their potent antioxidant properties and are vital in the prevention of metabolic disorders and type 2 diabetes. A notable study conducted over eight weeks revealed that incorporating fresh bilberries into the diet significantly enhanced insulin secretion among adults suffering from metabolic syndrome—a combination of health issues that elevates the risk for type 2 diabetes, strokes, and heart disease.

Although these findings are promising, further research involving human participants is essential to establish definitive conclusions. It is believed that bilberries may enhance insulin secretion and inhibit the breakdown of carbohydrates in the digestive tract, both of which could contribute to lower blood sugar levels. Nonetheless, additional human studies are still required to confirm these effects.

6. Potential Benefits for Heart Health

Bilberries are believed to support cardiovascular health. Preliminary studies conducted in test tubes indicate that the unique combination of anthocyanins found in bilberries may contribute to lowering blood pressure. In a notable 8-week trial involving 35 participants, those who consumed a blend of various berries, including bilberries, on a daily basis demonstrated significant improvements in platelet function, blood pressure levels, and HDL (high-density lipoprotein) cholesterol — all of which are crucial indicators of a healthier heart.

Emerging research continues to highlight the role of anthocyanins in berries, showcasing their protective effects on vision, their ability to inhibit lipid peroxidation, and their anti-cardiovascular disease properties, as well as their role in managing hypoglycemic conditions. However, it is important to note that further studies are necessary to validate these findings.

Bilberries have the potential to aid in reducing blood pressure, lowering LDL (low-density lipoprotein) cholesterol, and increasing HDL (good) cholesterol levels, thereby enhancing your heart health. Nevertheless, additional human studies are essential to confirm these benefits.

Additional Potential Benefits

Bilberries are believed to provide several other health advantages:

1. May Enhance Cognitive Function. Research suggests that powdered bilberry supplements could lead to improvements in both long-term and working memory among older adults.
2. Potential Antimicrobial Properties. Laboratory studies indicate that bilberries may exhibit antibacterial effects against harmful bacteria like Salmonella and Staphylococcus aureus.
3. May Alleviate Symptoms of Ulcerative Colitis (UC). A study involving 13 participants demonstrated that regular consumption of a bilberry supplement reduced chronic inflammation in the colon and rectum of individuals suffering from UC.

It is important to note that these studies were relatively small, and some did not include a placebo group, which complicates the assessment of whether the bilberry supplements were the actual cause of the positive outcomes. Therefore, further research is essential. Bilberries may enhance learning and memory in older adults, combat certain bacterial infections, and lessen the symptoms of ulcerative colitis. Nonetheless, additional studies are required to substantiate these claims.

Incorporating Bilberries into Your Diet

There are numerous delightful ways to integrate bilberries into your daily meals, enhancing both flavor and nutrition. With a taste profile that is reminiscent of blueberries but slightly more robust, these berries can be enjoyed fresh or dried, either solo or as a flavorful component in recipes typically featuring blueberries.

For example, bilberries are a fantastic complement to pancakes, muffins, and various baked treats. They can also be blended into smoothies, stirred into oatmeal, mixed into salads, or layered in yogurt parfaits for an added burst of flavor. Furthermore, they can be transformed into jam, or simply mashed with a fork for a quick and healthy spread on your morning toast.

For those looking for convenience, bilberry supplements are available as drops or in powdered tablet or capsule form at health stores and online platforms. However, consuming the whole fruit might be more advantageous, as it offers a wider range of nutrients that are often absent in supplement forms. Whether fresh or dried, bilberries can be eaten alone or added to a multitude of recipes. They are also accessible in powdered and liquid supplement formats.

Recommended Dosages and Possible Side Effects

Bilberries are generally regarded as safe for the majority of individuals when consumed in standard quantities. However, the higher doses found in certain supplements can pose risks, particularly with prolonged use. Rich in vitamin K, bilberries play a crucial role in blood coagulation, which may affect those who rely on anticoagulants to mitigate stroke risks. It is advisable to consult your healthcare provider since vitamin K can interact with specific medications.

Furthermore, bilberry supplements are not recommended for children, nor for pregnant or breastfeeding women due to potential safety concerns. These supplements may also interact with various medications; therefore, it is essential to seek professional medical advice before introducing them into your regimen.

Although bilberry leaf tea is sometimes utilized as a herbal remedy, it is important to note that the leaves are considered toxic and experts strongly advise against their use in this manner. The existing research on bilberries is limited, and the variations in dosages add to the complexity of determining an optimal intake. Nevertheless, most human studies have examined dosages ranging from 50 grams of fresh bilberries to 500 mg of bilberry supplements.

While fresh bilberries are generally deemed safe, caution is warranted regarding the larger dosages found in certain supplements. Children, individuals taking specific medications, and pregnant or nursing women should consider avoiding bilberry supplements to ensure safety.

The Final Takeaway

Bilberries, often referred to as small European blueberries, are packed with an array of essential nutrients and beneficial compounds. These delightful berries are associated with various health advantages, including diminished inflammation and stabilized blood sugar levels, alongside enhancements in vision and cardiovascular health. Additionally, they may support cognitive function, combat bacterial infections, and alleviate symptoms related to ulcerative colitis. Given their impressive health profile, incorporating bilberries into your diet is a wise choice for overall wellness.