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Bilberry Plant
Bilberry, or Vaccinium myrtillus, is a low-growing shrub in the Ericaceae family. There are several different species in the Vaccinium genus, with myrtillus being the most common. The bilberry plant is native to northern Europe, and is closely related to its North American cousin, the blueberry.
Other names for bilberry include whortleberry, winberry, and myrtle blueberry. Bilberry grows in poor, acidic soil in temperate and subarctic regions around the world. It is extremely difficult to cultivate, therefore bilberries are usually wild-harvested.
Bilberries are purplish-black, and softer, smaller, and juicier than blueberries. Their dark color is a result of a high concentration of anthocyanins found in the berries. Anthocyanins are a powerful type of flavonoid antioxidant that gives certain fruits their blue, red and purple pigments.
In Finland, bilberries can be found in jams and pies. In Poland, where they are called jagody, they are a popular filling for sweet buns. And in France and Italy, bilberries are sometimes used as a base for liqueurs and to make sorbets.
Bilberry Benefits
During World War II, British fighter pilots ate bilberry jam prior to missions to improve their night vision. And, presumably, because it was also quite delicious.
The anthocyanins in bilberry have a positive effect on eye health by helping to prevent and combat retinopathy (retina damage), glaucoma, cataracts, and macular degeneration – the most common cause of blindness in people over age 55. Anthocyanins benefit the eyes in three ways.
First, they improve the delivery of oxygen and blood to the eyes. Second, they provide powerful antioxidant protection against free radical damage from ultra-violet light. And third, they stabilize the blood vessel wall in the macular region, thereby reducing the detrimental effects of blood leaking into this area of the retina.
This 2010 study examined the protective effects of a bilberry extract on human corneal epithelial cells.[108] After treatment, the number of cells significantly increased, leading researchers to conclude that a “bilberry extract may be beneficial for the physiological renewal and homeostasis of corneal epithelial cells.”
Two other recent studies on the effects of bilberry produced similar results. One 2007 study showed that a bilberry extract reduced the effects of oxidative stress, and stimulated genes associated with eye health.[109] While another study conducted in 2012 discovered that a bilberry extract reduced inflammation in the retina, leading researchers to conclude:
Our findings indicate that anthocyanin-rich bilberry extract has a protective effect on visual function.[110]
While many of bilberry’s eye benefits stem from its high concentration of anthocyanins, two carotenoids, known as lutein and zeaxanthin, also provide a ridiculous array of health benefits for your eyes.
Bilberry benefits extend beyond eye health and include …
- Strengthening blood vessels
- Stabilizing collagen tissue
- Lowering blood pressure
- Improving circulation
- Improving cardiovascular health
- Reducing varicose veins
- Anti-aging effects
- Improving gastrointestinal health
- Treating type 2 diabetes
- Lowering blood sugar
- Normalizing cholesterol levels
- Anti-cancer effects
- Anti-ulcer effects
This 2010 study examined bilberry’s effect on hyperglycemia and insulin sensitivity in type 2 diabetic mice, and discovered that, “Dietary BBE (bilberry extract) significantly reduced the blood glucose concentration and enhanced insulin sensitivity.”[111] Which led researchers to conclude that bilberry has the potential to treat and prevent type 2 diabetes.
Any food or supplement that improves circulation, lowers blood pressure, normalizes cholesterol, and strengthens blood vessels is going to be good for heart health. And bilberry is no exception.
The anthocyanins in bilberry are responsible for many of its cardiovascular benefits, including the ability to prevent blood platelets from clumping together, which reduces the risk of blood clots. And blood clotting can often lead to stroke and heart disease.
In addition to the powerful antioxidants present in bilberry, it also possesses antimicrobial, antibacterial, and anti-inflammatory properties. While providing the body with more antioxidants is key to fighting disease, eliminating chronic inflammation is key to preventing disease. Chronic inflammation is rampant in our modern world, and has been linked to heart disease, cancer, and auto-immune diseases, of which there are around 80.
Let’s conclude with this quote from a clinical review on the health benefits of bilberry, conducted in 2010.[112] It’s a good reminder that food really is the best medicine.
In addition to their antioxidant effects, anthocyanins have been reported to stabilize DNA, modify adipocyte gene expression, improve insulin secretion and sensitivity, and have antiapoptotic, anti-inflammatory, and antibacterial effects. These numerous and potentially highly beneficial effects of anthocyanins make foods rich in these compounds, such as bilberry, potential candidates as “functional foods” and phytotherapeutics.
Bilberry Uses
How you choose to use bilberry will depend on your goals, and whether you get it fresh, dried or as an extract. If your main concern is eye health, you may want an extract. Check out this video by Dr. James Meschino, as he briefly talks about the amazing eye health benefits of bilberry, and why an extract may be your best choice. And if you want to learn more about the benefits of bilberry, check out Dr. Meschino’s Guide to Bilberry that he references in the video.
However, if you’re going with either dried or fresh bilberries, you can use them as you would any other dried or fresh berry. You can add them to smoothies, yogurt, cottage cheese, oatmeal, salads, or just eat them alone. You can also create your own superfood trail mix by combining them with other dried super fruits, super seeds, along with some bee pollen, raw coconut, and raw cacao nibs for an outstandingly healthy snack.
Check out this bilberry recipe page on Pinterest for more delectable ideas. And as bilberries are basically blueberries on steroids, you can substitute them easily in recipes. Bilberry pancakes, bilberry muffins … you get the idea!
My original source for dried bilberries is no longer in business, and they may be difficult to find locally. If you’re having trouble locating organic bilberries, check out the dried bilberries at Starwest Botanicals. I’ve been getting my loose-leaf tea blends from them for a while, and just recently discovered a number of other healthy superfood products.