What are the health benefits of bilberries. How can bilberries improve eye health. Can bilberries reduce inflammation. What are the potential uses of bilberry supplements. How safe are bilberry products for consumption. What does scientific research say about bilberry efficacy.

The Origins and History of Bilberries

Bilberries, scientifically known as Vaccinium myrtillus, are small, dark berries native to northern Europe, Asia, and parts of North America. These berries, which closely resemble blueberries, have a rich history of medicinal use dating back to the Middle Ages.

The name “bilberry” originates from the Danish word “bollebar,” meaning “dark berry.” This nomenclature aptly describes the deep, purple-black hue of these fruits, which are often confused with their close relative, the blueberry.

Traditional Uses of Bilberries

Historically, bilberries have been employed for various medicinal purposes:

• Treatment of diarrhea
• Alleviation of mouth inflammation
• Management of urinary problems
• Assistance in diabetes control
• Prevention of scurvy due to high vitamin C content

Interestingly, during World War II, British pilots consumed bilberry jam in the belief that it would enhance their night vision capabilities. This practice has contributed to the ongoing interest in bilberries for eye health.

Nutritional Profile and Active Compounds in Bilberries

Bilberries are not just historically significant; they also boast an impressive nutritional profile. These berries are particularly rich in polyphenols, specifically a subclass called anthocyanins. These compounds are responsible for the deep purple color of bilberries and are believed to contribute significantly to their potential health benefits.

Key Nutrients in Bilberries

• Vitamin C: Essential for immune function and skin health
• Manganese: Important for bone health and wound healing
• Dietary fiber: Aids in digestion and promotes gut health
• Anthocyanins: Powerful antioxidants with potential health-promoting properties

How do anthocyanins in bilberries contribute to health? These compounds have been shown to possess strong antioxidant and anti-inflammatory properties, which may help protect cells from oxidative stress and reduce inflammation throughout the body.

Potential Eye Health Benefits of Bilberries

One of the most intriguing areas of bilberry research focuses on its potential benefits for eye health. While more studies are needed to confirm these effects, preliminary research has shown promising results.

Bilberries and Night Vision

Can bilberries really improve night vision? While the evidence is mixed, some studies suggest that bilberry extracts may enhance dark adaptation and improve visual acuity in low-light conditions. However, more robust clinical trials are needed to confirm these effects.

Eye Fatigue Relief

A small Japanese study involving 88 office workers found that bilberry extract may help alleviate eye fatigue. Participants who consumed the extract reported reduced eye strain and improved visual performance during prolonged screen time.

Potential Protection Against Cataracts

Some research suggests that the antioxidants in bilberries may help protect against the development of cataracts. However, more human studies are required to establish a definitive link between bilberry consumption and cataract prevention.

Anti-Inflammatory Properties of Bilberries

Inflammation is a common underlying factor in many chronic diseases. Bilberries, with their high anthocyanin content, have shown potential anti-inflammatory effects in various studies.

Gum Health and Inflammation

A small clinical study involving 24 participants suggested that consuming bilberries may reduce gum inflammation and bleeding. This finding opens up possibilities for using bilberries in oral health care.

Muscle Soreness and Inflammation in Athletes

How do bilberries affect muscle recovery in athletes? A small study with 21 participants found that consuming bilberry juice for five days before and two days after a half-marathon led to small to moderate transient increases in muscle soreness and inflammation in recreationally trained runners. While this might seem counterintuitive, it suggests that bilberries may modulate the inflammatory response to intense exercise.

Potential Cardiovascular Benefits of Bilberries

The high antioxidant content of bilberries has sparked interest in their potential cardiovascular benefits. While more research is needed, some studies have shown promising results.

Atherosclerosis Prevention

Can bilberries help prevent atherosclerosis? Some research suggests that the antioxidants in bilberries may help reduce the buildup of plaque in arteries, potentially lowering the risk of atherosclerosis. However, more human studies are needed to confirm these effects.

Varicose Veins Management

Bilberry supplements are sometimes promoted for managing varicose veins. While some anecdotal evidence supports this use, scientific studies are limited, and more research is needed to establish the efficacy of bilberries for this condition.

Safety and Precautions When Using Bilberries

While bilberries are generally considered safe when consumed in amounts typically found in foods, it’s important to be aware of potential risks and interactions, especially when using bilberry supplements.

Safety of Bilberry Fruit and Extracts

Is it safe to consume bilberry fruit and extracts? Bilberry fruit is considered safe when consumed in amounts typically found in foods. Bilberry extract has been used safely in studies for periods of 6 months to a year. However, the safety of long-term use of high-dose bilberry supplements has not been thoroughly studied.

Potential Risks of Bilberry Leaves

Are bilberry leaves safe for consumption? Bilberry leaves may be unsafe when taken orally in high doses or for extended periods. The long-term safety of bilberry leaf consumption has not been established, and it’s generally recommended to avoid consuming bilberry leaves as a supplement.

Pregnancy and Breastfeeding

Can pregnant or breastfeeding women consume bilberries? While consuming bilberries in amounts typically found in foods is considered safe during pregnancy and breastfeeding, there’s limited information on the safety of bilberry supplements in these situations. It’s always best to consult with a healthcare provider before using any supplements during pregnancy or while breastfeeding.

Potential Drug Interactions

Bilberry may interact with certain medications, including:

• Erlotinib (Tarceva), a cancer drug
• Antidiabetes medications
• Blood-thinning medications

It’s crucial to consult with a healthcare provider before taking bilberry supplements, especially if you’re on any medications.

Current Research and Future Directions

While bilberries have a long history of traditional use and show promise in various areas of health, more research is needed to fully understand their benefits and potential applications.

Limitations of Current Research

Why is more research needed on bilberries? Many of the studies conducted on bilberries have been small in scale or have used animal models. While these studies provide valuable insights, larger, well-designed human clinical trials are necessary to confirm the efficacy of bilberries for various health conditions.

Emerging Areas of Bilberry Research

Current research on bilberries is exploring several exciting areas:

1. Neuroprotective effects and potential benefits for cognitive health
2. Anti-cancer properties, particularly in relation to colon and breast cancer
3. Effects on blood sugar regulation and potential benefits for diabetes management
4. Gut health and the impact of bilberries on the microbiome
5. Synergistic effects of bilberries with other berries or antioxidant-rich foods

As research progresses, we may uncover new and exciting applications for this ancient berry in modern medicine and nutrition.

Incorporating Bilberries into Your Diet

While bilberry supplements are widely available, consuming whole bilberries or bilberry products can be a delicious way to potentially reap their health benefits.

Fresh and Frozen Bilberries

How can you consume fresh bilberries? Fresh bilberries can be eaten raw, added to smoothies, or used in baking. They have a tart flavor that becomes sweeter when cooked. If fresh bilberries are not available, frozen bilberries retain most of their nutritional benefits and can be used in similar ways.

Bilberry Products

Various bilberry products are available in the market:

• Bilberry jam: A traditional way to consume bilberries, though be mindful of added sugars
• Dried bilberries: Can be added to cereals, yogurt, or eaten as a snack
• Bilberry tea: Made from dried bilberry leaves or fruits
• Bilberry juice: Look for 100% pure bilberry juice without added sugars

When choosing bilberry products, opt for those with minimal processing and added ingredients to maximize potential health benefits.

Bilberry Supplements

Bilberry supplements are available in various forms, including capsules, tablets, and liquid extracts. If considering a supplement, it’s important to choose a reputable brand and consult with a healthcare provider, especially if you have any existing health conditions or are taking medications.

Remember, while bilberries show promise in many areas of health, they should not be considered a cure-all or a substitute for a balanced diet and healthy lifestyle. As with any dietary supplement, it’s essential to approach bilberry consumption with a well-informed and balanced perspective.

Bilberry | NCCIH

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Common Names: bilberry, European blueberry, whortleberry, huckleberry

Latin Names: Vaccinium myrtillus

Background

• The bilberry bush is native to northern areas of Europe and Asia, the northern United States, and Canada. Its dark berries resemble blueberries.
• Its name is derived from the Danish word bollebar, which means “dark berry.”
• Bilberry has been used for medicinal purposes since the Middle Ages. The berries and leaves are the parts of the plant that are used. Historically, bilberry has been used for a variety of conditions, including diarrhea, inflammation of the mouth, urinary problems, and diabetes. It’s also been used traditionally to prevent scurvy, due to its high vitamin C content. During World War II, British pilots ate bilberry jam, thinking it would improve their night vision.
• Today, bilberry is promoted as a dietary supplement for night vision, cataracts, varicose veins, and other conditions such as atherosclerosis (in which plaque builds up in arteries).

How Much Do We Know?

• There are few high-quality clinical trials (studies in people) of bilberry supplements.

What Have We Learned?

• There’s little scientific evidence to support the use of bilberry for many health conditions.
• A few recent studies have suggested possible beneficial effects of bilberry. However, these studies involved small numbers of people. More research would be needed to confirm these findings.
  • Results from a small clinical study (24 people) suggest that consuming bilberries may reduce gum inflammation and bleeding.
  • Data from a Japanese study with 88 office workers suggest that a bilberry extract helped with eye fatigue.
  • Data from a small study with 21 people suggest that consuming bilberry juice for 5 days before and 2 days after a half-marathon may lead to small to moderate transient increases in muscle soreness and inflammation in recreationally trained runners.
• The berries have a high concentration of polyphenols called anthocyanins, which some studies suggest may have health benefits.

What Do We Know About Safety?

• Bilberry fruit is considered safe when consumed in amounts typically found in foods, or as an extract for 6 months to a year.
• Bilberry leaves may be unsafe when taken orally (by mouth) in high doses or for long periods of time.
• Little is known about whether it’s safe to use bilberry during pregnancy or while breastfeeding. (Consuming amounts typically found in foods is considered safe.)
• Bilberry may interact with a cancer drug called erlotinib (Tarceval), antidiabetes drugs, or medications that slow blood clotting. If you’re taking medicine, talk with your health care provider before taking bilberry supplements.

Keep in Mind

• Take charge of your health—talk with your health care providers about any complementary health approaches you use. Together, you can make shared, well-informed decisions.

NCCIH Clearinghouse

The NCCIH Clearinghouse provides information on NCCIH and complementary and integrative health approaches, including publications and searches of Federal databases of scientific and medical literature. The Clearinghouse does not provide medical advice, treatment recommendations, or referrals to practitioners.

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A service of the National Library of Medicine, PubMed® contains publication information and (in most cases) brief summaries of articles from scientific and medical journals. For guidance from NCCIH on using PubMed, see How To Find Information About Complementary Health Approaches on PubMed.

Website: https://pubmed.ncbi.nlm.nih.gov/

Office of Dietary Supplements (ODS), National Institutes of Health (NIH)

ODS seeks to strengthen knowledge and understanding of dietary supplements by evaluating scientific information, supporting research, sharing research results, and educating the public. Its resources include publications (such as Dietary Supplements: What You Need To Know) and fact sheets on a variety of specific supplement ingredients and products (such as vitamin D and multivitamin/mineral supplements).

Website: https://ods.od.nih.gov

Email: [email protected] (link sends email)

Key References

• Bilberry. Natural Medicines website. Accessed at naturalmedicines.therapeuticresearch.com on October 14, 2019. [Database subscription].
• Bilberry. LiverTox: Clinical and Research Information on Drug-Induced Liver Injury [Internet]. Bethesda, MD: National Institute of Diabetes and Digestive and Kidney Diseases. Accessed at https://www.ncbi.nlm.nih.gov/books/NBK548250/ on October 29. 2019.
• Lynn A, Garner S, Nelson N, et al. Effect of bilberry juice on indices of muscle damage and inflammation in runners competing a half-marathon: a randomised, placebo-controlled trial. Journal of the International Society of Sports Nutrition. 2018;15:22.
• Ozawa Y, Kawashima M, Inoue S, et al. Bilberry extract supplementation for preventing eye fatigue in video display terminal workers. Journal of Nutrition, Health & Aging. 2015;19(5):548-554.
• Tjelle TE, Holtung L, Bøhn SK, et al. Polyphenol-rich juices reduce blood pressure measures in a randomized controlled trial in high normal and hypertensive volunteers. British Journal of Nutrition. 2015;114(7):1054-1063.
• Widén C, Coleman M, Critén M, et al. Consumption of bilberries controls gingival inflammation. International Journal of Molecular Sciences. 2015;16(5):10,665-10,673.
• Yamaura K, Shimada M, Ueno K. Anthocyanins from bilberry (Vaccinium myrtillus L.) alleviate pruritus in a mouse model of chronic allergic contact dermatitis. Pharmacognosy Research. 2011;3(3):173-177.

This publication is not copyrighted and is in the public domain. Duplication is encouraged.

NCCIH has provided this material for your information. It is not intended to substitute for the medical expertise and advice of your health care provider(s). We encourage you to discuss any decisions about treatment or care with your health care provider. The mention of any product, service, or therapy is not an endorsement by NCCIH.

Last Updated: August 2020

9 Emerging Health Benefits of Bilberries

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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).

Here are 9 emerging health benefits of bilberries, all backed by science.

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).

Summary

Bilberries are relatively low in calories, yet a good source of water, fiber, manganese, and vitamins C and K.

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.

Summary

Berries are one of the best dietary sources of antioxidants. Bilberries are an especially good source of anthocyanins, a powerful antioxidant likely responsible for their health benefits.

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).

However, more research is needed to confirm these benefits.

Summary

Bilberries may improve vision in people with glaucoma and reduce eye fatigue and dryness in people working with video display terminals. However, more research in this area is needed.

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.

Summary

Bilberries are rich in anthocyanins, which are antioxidants that may reduce markers of inflammation.

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).

However, more human studies are needed before strong conclusions can be drawn.

Summary

Bilberries may stimulate insulin secretion and prevent the breakdown of carbs in your gut, both of which may help lower blood sugar levels. Still, more human studies are needed.

Bilberries may benefit the health of your heart. Test-tube research suggests that the specific mix of anthocyanins in bilberries may help lower blood pressure (18).

In one 8-week study, 35 people who took a mixture of various berries, including bilberries, daily experienced improved platelet function, blood pressure, and HDL (good) cholesterol levels — all markers linked to a healthier heart (19).

Increasing research has showed that anthocyanins in berries help in protecting vision, inhibition of lipid peroxidation, anti-cardiovascular disease properties and control of hypoglycemic conditions (20).

Yet, more research is needed to confirm these effects.

Summary

Bilberries may help lower blood pressure, reduce LDL (bad) cholesterol, and increase HDL (good) cholesterol, thus improving your heart health. Nevertheless, more human studies are needed.

Bilberries may offer the following additional health benefits:

7. May improve brain function. Powdered bilberry supplements are linked to improved long-term and working memory in older adults (21).
8. May kill bacteria. Test-tube studies show that bilberries may have antimicrobial effects against potentially harmful bacteria, such as Salmonella and Staphylococcus aureus (22).
9. May improve symptoms of ulcerative colitis (UC). A study in 13 people found that daily intake of a bilberry supplement reduced chronic inflammation of the colon and rectum in people with UC (23).

Keep in mind that these studies were small, and some lacked a placebo group, making it difficult to determine whether the bilberry supplements are what caused the beneficial effects. Therefore, more studies are needed.

Summary

Bilberries may improve learning and memory in older adults, fight off certain bacteria, and reduce symptoms of ulcerative colitis. However, more studies are needed to confirm these effects.

There are many ways to add bilberries to your diet.

They have a similar yet slightly more intense flavor than blueberries. You can eat them fresh or dried, on their own, or as part of any recipe that might include blueberries.

For instance, bilberries make a great addition to pancakes, muffins, and other baked goods. You can also include them in smoothies, oatmeal, salads, and yogurt parfaits.

Plus, they can be used to make jam, or you can simply mash them with a fork to use as a quick spread on your toast.

Bilberry supplements are an alternative way to add this fruit to your diet. They can be found as drops or in the form of powdered tablets or capsules in health stores and online.

However, the whole fruit may be more beneficial, as it likely provides an array of other nutrients not found in most supplements.

Summary

Fresh and dried bilberries can be eaten on their own or incorporated into a variety of recipes. Bilberries can also be found in powdered and liquid supplements.

Bilberries are considered safe for most people when consumed in typical amounts.

However, the larger doses found in some supplements may be problematic, especially when taken over long periods (24).

Bilberries are rich in vitamin K, which thickens blood and helps your blood clot. It may impact those that need their blood thinner to prevent a stroke. Consult your health care provider as vitamin K interacts with certain medications. (25).

Bilberry supplements may not be safe for children, as well as pregnant or breastfeeding women. They may also interact with some medications, so be sure to consult your healthcare provider before adding them to your diet.

Though bilberry leaf tea is sometimes used as an herbal remedy, the leaves are considered poisonous and experts don’t recommend them for this use (26).

The limited number of studies and large variations in dosages make it challenging to determine the most effective dose. Still, most human studies have used anywhere between 50 grams of fresh bilberries to 500 mg of bilberry supplements.

Summary

Fresh bilberries are generally considered safe, but the large doses found in some supplements may be problematic. Children, those taking certain medications, as well as pregnant and breastfeeding women may need to avoid bilberry supplements.

Bilberries are small European blueberries that are rich in many nutrients and beneficial compounds.

They’re linked to reduced inflammation and blood sugar levels, as well as improved vision and heart health. They may even improve brain function, fight off bacteria, and reduce symptoms of ulcerative colitis.

As is the case with most berries, bilberries are a healthy addition to your diet.

health benefits and harms for men, women, children

The history of the appearance of blueberries in nutrition

Blueberries are a shrub from the lingonberry family. Berries ripen from mid-summer. Blueberries are common in coniferous-deciduous forests on moist soil. It grows mainly in the European part of Russia, in Siberia and Karelia.

Traditionally, this berry is considered Russian. Blueberries occupy vast territories, serve as an important honey plant for bees. The Russian name for blueberries comes from the word “blacken” – to paint hands and mouth with juice. The Latin name takes its roots from the word “cow”, since the leaves of this plant were used to feed cattle.

Blueberries contain a bright coloring substance that is an indicator of acidity – when it decreases, the color changes to blue. This dye is used when branding meat, dyeing wool and canvases.

The Blueberry Festival is held annually in the Perm Territory. In 2012, they made a pie from this berry 70 meters long – it entered the Guinness Book of Records.

Blueberry composition and calories

90 019 7.6 g

Blueberry benefits

Blueberries are an excellent source of vitamins, especially A , C and B vitamins. There are a lot of manganese, magnesium and calcium in these berries.

Anthocyanins, natural antioxidants, give blueberries their dark color. Most of the antioxidants are in blueberries. They are able to bind free radicals and protect against cell damage. This reduces the risk of tumor formation. Anthocyanins also reduce the risk of diseases of the heart, blood vessels and eyes.

In addition to anthocyanins, this berry also contains other antioxidants: flavonoids, tannins, which have a similar effect and suppress inflammation.

Bilberry extract is very well known in ophthalmology. Many unscrupulous firms distort the real effects of blueberry active ingredients and promise “eye like an eagle.” This is wrong. Indeed, by improving the blood circulation of the retina, the risk of retinal detachment is reduced, and this is where the beneficial properties of blueberries for vision end.

Fresh and dried berries help in the treatment of diarrhea, as well as gastritis, peptic ulcer.

Bilberry leaves are also useful – they have an insulin-like effect and reduce sugar in diabetes.

Harm of blueberries

— It is undesirable to use these berries in case of urolithiasis. Blueberries can cause new stones to form.

Berries, should be consumed in moderation (about 100 g), otherwise it can provoke allergies and lead to constipation, says gastroenterologist Olga Arisheva .

Medicinal uses of blueberries

Both berries and leaves are used medicinally. The most famous property is supposedly to improve twilight vision, and generally increase its sharpness. According to scientific studies, blueberries are really good for the eyes, but they do not improve vision. This berry improves blood circulation, reduces the risk of retinal detachment, and treats some other eye diseases. Blueberries are part of many fees and dietary supplements for eye health. Useful for those who strain their eyes a lot in connection with their profession. However, blueberries, alas, cannot improve vision itself.

In addition to the well-known properties, blueberries have the ability to fix, so they are effective against diarrhea. The leaves are also used in the treatment of diabetes – neomyrtillin glycoside is able to reduce blood sugar. Also, the shoots of this plant are part of some herbal preparations for the prevention of diabetes.

Bilberry uses in cooking

Berry is excellent for baking and desserts, various drinks. The juice is often used as a coloring agent for liqueurs.

Blueberry pie

Simple sponge cake with fragrant berry filling

Photo: pixabay.com

9 0018

Blueberries	350 g
Flour	400 g
Milk	250 ml
Sugar	100 g
Butter	100 g
Eggs	3 pcs.
Baking soda	pinch
Salt	to taste
Powdered sugar	100 g along with sugar. Add soft butter and milk, stir. Add flour, salt and soda, mix quickly. Pour the batter into a baking dish. Sort blueberries, wash and drain. You can use frozen – then you do not need to defrost. Put the berries on top of the dough, sprinkle with powdered sugar and bake the cake in an oven preheated to 200 degrees for 30 minutes. Share your recipe Send your signature dish recipe to [email protected] . Komsomolskaya Pravda will publish the most interesting and unusual ideas Blueberry ice cream Bright ice cream made from simple ingredients. Only immersion blender or mixer with blades needed Photo: pixabay.com Blueberries 300g Sour cream 25 0 g Sugar 75 g Puree fresh or frozen blueberries. Add sour cream, sugar and mix everything until sugar dissolves. Pour the puree into a wide container in a thin layer to make it easier to break the ice later with a blender. Put the container in the freezer for an hour, take it out and beat with a blender. Remove again for an hour and beat again, repeat after an hour. This is done in order to break up the ice crystals and get a smooth ice cream texture. How to choose and store blueberries When choosing blueberries, pay attention to the waxy coating. If it is, then the blueberries are as fresh as possible. Berries should not be soft, have a smell of fermentation and let juice. Fresh berries even in the refrigerator are stored for only a couple of days – after that they become soft and release juice. Before this, it is better not to wash the blueberries, but to wash each batch immediately before eating. You can freeze blueberries. Before that, it needs to be sorted out, cleaned of litter and washed. Let the water drain and dry on a towel. After that, pour into a container in a thin layer and freeze. When the berries are set, they can be transferred to bags. This method will not allow them to stick together and become limp. So the berries lie for up to a year. Dried blueberries keep in a dark place in glass for about 2 years. Berry Bilberry – 5 useful properties, harm and recipes Berry is rarely found in the diet of people. And this is considered a big mistake, because many do not know how blueberries are useful for the human body. Due to the rich composition, funds based on it are often prescribed instead of potent drugs. Let us study in more detail what the benefits and harms of fruits are for the one who consumes them. Description of the composition of the berries and their benefits The berry comes from North America. It allowed the inhabitants of cold regions to survive in times of famine. Blueberries grow only in dense forests and it is almost impossible to meet them in open glades. Blueberries are a berry that looks like blueberries. They differ little in external characteristics. But the taste of the fruit is completely different. Blueberries have a neutral taste – sweetish or sour. Blueberries have richer sweet and sour notes. It is impossible to say which of the berries is tastier, because it all depends on the preferences of the person. Another difference between blueberries and blueberries has to do with growing conditions. The first crop can only be grown in the wild. It is difficult to get berries, but they can be ordered through online stores. Blueberries, unlike blueberries, are grown in a summer cottage and receive a crop that does not differ in quality or useful properties from wild-growing. If we compare blueberries and blueberries in terms of usefulness, then the advantage can be given to the latter berry. Both cultures contain approximately the same amount of trace elements, but blueberries contain more vitamins and beneficial acids. Bilberry is the leader among berries in terms of manganese content. Due to this property, the berry was previously used to treat scurvy. The nutritional value of blueberries is 43 kcal per 100 g. This figure is relevant only for fresh berries. If we consider the same amount of dried product, then its energy value will be much higher. Let’s take a closer look at what useful components are contained in berries, and what daily allowance each of them covers. Vitamins: K – 24%; C – 16%; B2 – 8% B6 – 3% E – 2%. B vitamins are responsible for the normal functioning of the nervous system and stimulate the brain. C or ascorbic acid supports the immune system and allows it to fight dangerous infectious agents. Vitamin E frees the body from harmful substances, improves skin condition and preserves its youth. Vitamin K is involved in the processes of digestion and saturates the body with the necessary energy. Trace elements: manganese – 18%; iron – 5.4%; magnesium – 3.7%; potassium – 2.7%; calcium – 1.4%. Trace elements ensure the normal functioning of the thyroid gland, which is important for maintaining hormonal levels. They are responsible for the normal supply of oxygen to the internal organs and acids. In addition to vitamins and microelements, blueberries contain acids useful for humans: lemon – normalizes the functioning of the sebaceous glands in the epidermis and improves skin condition; oxalic – reduces the severity of headaches; apple – reduces the risk of cancer, strengthens blood vessels chitinous – reduces the level of cholesterol in the body. If we consider the difference between blueberries and blueberries in terms of usefulness, it should be noted that the former contains much more antioxidants that remove free radicals and prevent cancer. Blueberry is the leader in the content of pectins and it better cleanses the intestines from harmful substances. Benefits of blueberries for women, men and children Blueberries can be consumed by both children and adults. They help to solve specific problems for people depending on age and gender. But there are also general beneficial properties that every person can get when using blueberries: Strengthening the musculoskeletal system. Calcium in the composition of the product increases bone density. Iron prevents the development of congestion in tissues and prevents the early development of osteoporosis. Vitamin K improves bone metabolism and makes them more resistant to fractures and other damage. Weight loss. The antioxidants and dietary fiber in blueberries help achieve positive changes. They cleanse the intestines, stimulate its active work and dissolve bad cholesterol. Skin improvement. Vitamin C, which is found in fruits, stimulates the production of collagen. It evens out skin tone and prevents the appearance of age spots. This component allows the epidermis to withstand negative external factors: ultraviolet radiation, smoke, etc. Strengthening the blood vessels of the heart. Blueberries prevent the accumulation of cholesterol plaques in the body. Thanks to this, the heart is fully supplied with blood and functions normally. Potassium and fiber are substances in the composition of the product that make the walls of the arteries more elastic and regulate the functioning of the heart muscle. Prevention of neurological problems and diseases of the brain. The B vitamins contained in berries improve mental functions and concentration. The benefits of blueberries for women Women noted the positive effects of blueberries when used for cosmetic purposes. Based on a natural healing ingredient, they make masks for hair and skin. Ingestion of berries allows ladies to cope with their common pathologies. The fruits strengthen the walls of blood vessels and prevent varicose veins in the legs. This is a common problem in older women. Nordic fruits also have an antispasmodic effect. They reduce the symptoms of menstruation. For ladies of mature age, blueberries help to more easily survive menopause, which is accompanied by increased sweating, sudden mood swings and sleep disturbance. During pregnancy, the berry helps to recover from infectious diseases. Pregnant women are not allowed to drink potent drugs because they affect the developing fetus. Antibacterial agents can be replaced with blueberries, which are a powerful natural antiseptic. Benefits for men The positive effect on the body of the stronger sex is due to the fact that blueberries prevent the development of prostatitis and improve the quality of seminal fluid. The berry is recommended for men who have problems conceiving a child. Bilberry allows you to restore physical strength due to the content of a large amount of vitamins. They will be especially useful for those men who are engaged in hard physical labor and are very tired at work. Benefits for children Blueberries for babies – the best way to maintain immunity in the cold season. You can consume fresh fruits with ARVI disease in order to speed up recovery. Blueberries have a positive effect on the formation of the musculoskeletal system. Therefore, it is especially useful for children whose body lacks vitamin D3. Pure fruits should be given to children prone to nervousness and excessive excitability. They are not always allowed to drink sedatives, and blueberries gently and effectively help to solve problems with sleep and concentration, and have practically no contraindications. Possible harm from blueberries There will be no harm from consuming the natural ingredient if eaten in moderation. Overeating blueberries, like any other product, is dangerous. It can cause loose stools and skin rashes. The only contraindication to blueberries, despite their beneficial properties, is individual intolerance. In these cases, the product, even in small quantities, can adversely affect health. The list of diseases in which the use of blueberries can cause harm to the health of men and women include: urolithiasis; exacerbation of diseases of the digestive tract; severe liver pathologies Women are not recommended to eat berries while breastfeeding. They can cause allergies in a newborn. Before introducing northern berries into your diet, it is better for mom to consult a pediatrician. Blueberry Recipes There are several recipes that can be made from blueberries to preserve their beneficial properties. Delicious and easy to prepare dish – jam. Especially useful jam with whole berries. Jam recipe In order to make a dessert, you need 1 kg of blueberries and 700 g of sugar. A step-by-step jam recipe that allows you to save all the benefits of berries: Berries are sorted out, damaged fruits and foliage are removed. Good fruits are thoroughly washed and laid out in a convenient container. Sprinkle blueberries with sugar and leave for 3-4 hours. It is important that it has time to give juice before heat treatment. At this time, prepare and sterilize jars for rolling jam. Blueberries with sugar are put on a slow fire and constantly stirred so that the mixture does not stick to the walls of the dish. Cooking time – 5 minutes. The finished treat is laid out in jars and rolled up under the lids. To make the jam thicker, you need to add more sugar. Store the finished product in a cool dark place. Recipe for blueberries in their own juice Blueberries in their own juice are just as healthy as fresh ones. It retains all the nutritional properties, since it is not subjected to heat treatment. According to the classic recipe, you can harvest not only blueberries, but also any other types of berries: currants, cherries, etc. The main thing is that the required proportion of berries and sugar is observed – 1: 2. That is, if you harvest 2 kg of blueberries, you will need 4 kg of sugar. Fruit harvesting algorithm: The berries are washed, transferred to a convenient container and crushed with an immersion blender. Sprinkle the mixture with sugar and mix thoroughly. Wait for the sugar to dissolve completely in the blueberry juice. Blueberries in their own juice are stored under closed lids in a cold place. It can be consumed within 1 year. Sugar acts as a preservative and prevents the berries from spoiling. Blueberry jelly recipe Another dish that can be prepared to preserve the beneficial properties of blueberries is jelly. It is used for filling pies or for making fruit drinks, milkshakes. Ingredients needed for blueberry jelly: fresh or frozen fruit – 1 kg; sugar 1 kg; boiled water – 100 ml; pectin – 1 sachet. Dessert preparation method Blueberries and sugar are mixed in equal proportions and beaten with an immersion blender. Leave a Reply Cancel reply Your email address will not be published. Required fields are marked * Comment * Name * Email * Website