Bilberry

Bilberries are linked to various health benefits, from improved vision to lower blood sugar and cholesterol levels.

Bilberries (Vaccinium myrtillus) are small, blue berries native to Northern Europe.

They’re often referred to as European blueberries, as they’re very similar in appearance to North American blueberries (1).

Bilberries have purportedly been used for medicinal purposes since the Middle Ages, while their juice was traditionally used to dye linen and paper (2).

 

Rich In Nutrients

Like most berries, bilberries are a nutrient-rich fruit.

With a nutritional profile resembling that of blueberries, they are commonly known as European blueberries, as they belong to the same plant family as this popular fruit (3).

Accordingly, bilberries can be expected to offer around 85 calories, 15 grams of naturally-occurring sugar, and 4 grams of fiber per cup (148 grams).

Similarly to blueberries, they likely contain around 85% water, as well as good amounts of manganese and vitamins C and K (4).

 

Pack Beneficial Plant Compounds

Bilberries are rich in antioxidants, which are beneficial plant compounds that help protect your body against damage and disease.

Research shows that berries, including blueberries, are among the foods with the highest antioxidant levels. Due to their close relationship to blueberries, bilberries likely share the same properties (5, 6).

Bilberries contain vitamin C and phenolic acids and are an especially good source of anthocyanins, the powerful flavonoid antioxidant that gives red, purple, and blue fruits and vegetables their characteristic color (1, 7).

Anthocyanins are thought to be responsible for most of these berries’ health benefits.

 

May Improve Vision

Bilberries are most popular for their purported ability to improve vision, particularly night vision.

A few small studies have researched these berries’ effects on night vision but concluded that this benefit is not supported by strong evidence (8).

That said, bilberries may benefit your vision in other ways.

Other studies suggest that supplementing with 160–480 mg of powdered bilberry extract daily may reduce eye dryness and other symptoms of eye fatigue caused by working with video display terminals (9, 10, 11).

 

May Reduce Inflammation

Bilberries may help fight inflammation, which is believed to be the root cause of many diseases.

This effect may partly be due to their content of anthocyanins, which are antioxidants with anti-inflammatory properties (1).

Data from studies show that bilberry reduces levels of inflammatory markers in most clinical studies of metabolic disorders and may be useful for the prevention and treatment of chronic inflammatory disorders (12).

One study including 24 participants showed preliminary improvements in signs and symptoms of severe dry eyes after taking dietary supplementation of bilberry extract and fish oil for 3 months (13).

However, more research is needed to confirm these effects.

 

May Lower Blood Sugar Levels

Bilberry extract appears effective in lowering HbA1c and total and LDL cholesterol (14).

Anthocyanins in bilberries are mainly associated with oxidative stress inhibition and gut microbiota modulation (15).

Anthocyanins are powerful antioxidants and play an important role in the prevention of metabolic disease and type 2 diabetes (16).

An 8-week study showed that a diet enriched with fresh bilberries increased insulin secretion in adults with metabolic syndrome, a cluster of conditions that increases your risk of type 2 diabetes, stroke, and heart disease (17).