When it comes to boosting your health, berries are a powerhouse of nutrients that offer a wide range of benefits. Instead of scouring the farmer’s market for these superfoods, you can now find them in supplement form at your local pharmacy or health store. Berries like açaí, elderberry, and bilberry are becoming popular choices for those looking to enhance their well-being.
Before delving into the benefits of bilberry supplements, let’s first understand the basics.
Introducing Bilberry
Bilberry, also known as the European blueberry or whortleberry, is packed with anthocyanins and phenolic acids that contribute to its numerous health benefits. Resembling its American counterpart, the blueberry, bilberry is rich in antioxidants.
The Power of Anthocyanins
Anthocyanins are flavonoids that give plants their vibrant red, blue, or purple colors and offer a host of health benefits. Compared to other berries, bilberries contain a higher concentration of anthocyanins, ranging from 300 to 700 mg per 100 g of the fruit.
The Role of Phenolic Acids
Phenolic acids are micronutrients found in bilberry fruit and leaves that possess antioxidant properties, helping to protect cells from oxidative stress and support cellular health.
Benefits of Bilberry Supplements
Registered dietitians Johane Filemon MS, RDN, LD, CLT and Barbie Tucker, RD, LD, M.Ed. from Atlanta shed light on the benefits of bilberry supplements and how they can be incorporated into your daily routine.
Rich in Phytonutrients
Tucker explains, “Bilberry is known for its phytonutrients, which offer a wide array of health benefits including added fiber, protein, vitamins, and minerals.”
Supports Eye Health
Studies have shown that a daily intake of 480 mg of bilberry supplements can help reduce eye fatigue caused by prolonged exposure to screens.
Are Bilberry Supplements Safe?
According to the National Institutes of Health, consuming whole bilberry is safe. However, it’s essential to consult with your healthcare provider before taking supplements, especially during pregnancy or breastfeeding. Always be cautious of potential side effects and interactions with other medications.
Nutritional Value of Bilberry
Bilberry, a member of the Vaccinium genus, shares nutritional similarities with blueberries, cranberries, lingonberries, and huckleberries. It is a good source of fiber, vitamin C, vitamin K, and manganese.
Recommended serving amounts for bilberry include 20 to 60 g of dried berries or 160 to 480 mg of powdered extract. It is advised to consume eight to 12 servings of fruits and vegetables daily for optimal health.
Where to Find Bilberry
Fresh bilberries are predominantly found in Europe and Asia, but you can easily purchase bilberry supplements online, at health food stores, and major pharmacies. When selecting a supplement, consider factors like production methods, additives, and adherence to FDA regulations.
Popular Bilberry Supplement Brands
Here are some top brands offering bilberry supplements for purchase 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.