Vaccinium myrtillus , scientific name: Vaccinium myrtillus, English: bilberry, whortleberry , is a dark blue berry originating in Europe. It is sometimes called huckleberry, huckleberry or raspberry. Today, lingonberries are grown in countries outside of Europe, including some parts of the United States.
At first glance, huckleberries look similar to blueberries. These two berries are closely related and have similar nutritional values, but they do have some different characteristics.
One of the most obvious differences between the two berries is the color of the flesh when in season. Blueberries have a dark blue rind that is green inside, while huckleberries are red or purple. In addition to the color difference, lingonberries also taste more tart than blueberries.
These berries may be small, but they offer many amazing health benefits.
health benefits
Like other types of berries, bilberries have many health benefits. Bilberries contain a variety of plant compounds that can help fight inflammation, improve heart health, prevent diabetes, reduce cancer risk, and more.
Health benefits of bilberries include:
Eye health. If left untreated, glaucoma will eventually lead to progressive loss of vision. The anthocyanins in bilberries help improve eye function in patients with normal-tension glaucoma. Some studies suggest that lingonberries may help relieve eye strain, which can lead to eye strain, headaches, shoulder tension, blurred vision, or double vision.
Reduce risk of diabetes
Bilberry and bilberry extract can help lower blood sugar levels in diabetics. Berries may also help increase insulin secretion in people with metabolic syndrome.
Reduce risk of heart disease
Bilberries contain vitamin K, which helps prevent blood clots that can lead to heart disease or stroke. The anthocyanins in bilberries may also help lower cholesterol and lower blood pressure. Managing cholesterol levels and blood pressure can reduce the risk of atherosclerosis and other heart-related problems.
cancer prevention
Bilberries are rich in vitamin C, anthocyanins and other antioxidants, which help fight free radicals in the body. By preventing free radicals and cell damage, bilberries may help reduce the risk of certain types of cancer.
Reduce inflammation
The antioxidants in bilberries can help reduce inflammation in the body. This helps reduce the risk of inflammatory diseases, including cancer, diabetes and heart disease.
Reduce the risk of Alzheimer's disease
Bilberries contain phenolic acids, which research shows may help reduce the risk of Alzheimer's disease.
digestive health
Bilberries can help treat digestive problems. The antioxidants, tannins, and pectin in berries can reduce inflammation in the digestive system. Reducing this inflammation can help relieve diarrhea, nausea, and indigestion.
Nutritional information per serving
The USDA does not include bilberries in its food nutrition database, but as a close relative of blueberries, they contain similar nutrients. In 1 cup (148 g) of bilberries, you'll find:
Calories: 85
- Protein: 1g
- Fat: less than 1 gram
- Carbohydrates: 21 grams
- Fiber: 3 grams
- Sugar: 15 grams
One cup of lingonberries provides about 16% of the recommended daily intake of vitamin C. It also provides small amounts of vitamins B1, B2, B3, B5 and B6.
Bilberries are rich in many other nutrients, including:
- Vitamin A
- Vitamin K
- magnesium
- manganese
- copper
- iron
- phosphorus
- Potassium
- folic acid
Bilberries are rich in antioxidants, including anthocyanins. These flavonoid compounds help give the fruit its deep blue color. Bilberries also contain phenolic acids, which may help prevent cancer.
How to Prepare Lingonberries
You can buy fresh, frozen or dried lingonberries at some health food stores. Unlike blueberries, huckleberries are not commonly found in most grocery stores.
When buying fresh lingonberries, look for smooth, firm skin. Avoid berries that look overripe or moldy. To store lingonberries, place them in a glass jar and cover with plastic wrap. Clean only when ready to use. You can also store lingonberries in the refrigerator for longer.
You can eat huckleberries on their own or add them to any recipe that calls for berries. Some ways to add lingonberries to your diet include:
- Sprinkle lingonberries over yogurt or oatmeal.
- Add lingonberries to granola.
- Mix lingonberries into pancake or waffle batter.
- Baked huckleberry pie.
- Drink lingonberry juice or add it to a lingonberry smoothie.
- Make lingonberry jam or jelly.
- Brew them into huckleberry tea.
