When it comes to health benefits, berries are a powerhouse. From açaí to elderberry to bilberry, these fruits are now available in supplement form for easy consumption. Say goodbye to confused looks at the farmer's market and hello to the convenience of finding these uncommon favorites at your local pharmacy or supplement store!
But before we dive into the benefits of bilberry, let's first understand the basics.
Exploring the World of Bilberry
Known as the European blueberry or whortleberry, bilberry is rich in anthocyanins and phenolic acids, which contribute significantly to its health benefits. Resembling its American counterpart, the blueberry, bilberry packs a nutritional punch.
Unpacking Anthocyanins
Anthocyanins, a type of flavonoid, are natural pigments that give plant foods their vibrant colors and offer numerous health benefits. Bilberries boast a higher concentration of anthocyanins compared to other berries, with fresh bilberry containing anywhere from 300 to 700 mg per 100 g of fruit.
Delving into Phenolic Acids
Phenolic acids are micronutrients found in bilberry fruit and leaves, known for their antioxidant properties that help protect cells from oxidative stress. These compounds play a role in supporting cellular health and overall well-being.
Benefits of Bilberry Supplements
Consulting with registered dietitians Johane Filemon MS, RDN, LD, CLT of Wonderfully Nutritious Solutions and Barbie Tucker, RD, LD, M.Ed., we uncover the various benefits of bilberry supplements and how they can positively impact your health.
Unlocking Phytonutrients
"Bilberry is packed with phytonutrients, offering a range of health benefits such as fiber, protein, vitamins, and minerals," says Tucker. These plant-based nutrients play a crucial role in supporting overall health and well-being.
Promoting Eye Health
A study on Japanese office workers revealed that those taking a 480 mg bilberry supplement daily for eight weeks experienced reduced eye fatigue from prolonged screen exposure.*
Potential Risks of Bilberry Supplements
According to the National Institutes of Health, consuming whole bilberries is safe. However, it's essential to consult with your healthcare provider before taking supplements, especially during pregnancy or breastfeeding. Always prioritize your health and well-being when considering any supplement.
Nutritional Value of Bilberries
Bilberry, part of the Vaccinium genus of shrubs, shares nutritional similarities with its American cousin, the blueberry. Packed with fiber, vitamin C, vitamin K, and manganese, bilberries offer a range of health benefits.
Serving sizes for bilberry vary, including 20 to 60 g of dried berries and 160 to 480 mg of powdered extract. Both dietitians emphasize the importance of consuming eight to 12 servings of fruits and vegetables daily for optimal health.
Filemon highlights the significance of reducing saturated fat intake and increasing fiber-rich foods like berries for improved health outcomes. Tucker adds that a balanced diet rich in various nutrients is essential for overall well-being.
Where to Find Bilberry
While fresh bilberries may be challenging to find outside of Europe and Asia, bilberry supplements are readily available online, in health food stores, and mainstream pharmacies. When shopping for supplements, consider factors like production methods, ingredient quality, and FDA regulations to make informed choices.
Popular Bilberry Supplements
Explore these top brands offering bilberry supplements online:
1. Puritan’s Pride, Bilberry Fruit Extract, 1,000 mg softgels
2. Nutricost Bilberry Capsules 1200mg
3. Buddha Teas, Bilberry Leaf
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
