I recently
took a little time out and spent a few hours exploring the beautiful Peak District.
I love this part of the world and feel privileged to live so close by. Only a
half hour drive from home and I’m in the open countryside filling my lungs with
wonderful fresh air! I’m a nature lover and passionate about health &
well being. More specifically, how nature provides us with an abundance of
plants and edibles to support health. I also love observing what is growing
around us locally and seasonally. In spring, I’m always on the hunt for Wild
Garlic , whilst googling exciting new recipes, then, in the summer, on the
lookout for what fruits are available for gathering. My latest adventures in
the Peak District had me stumbling across a mass of bilberry bushes bearing
lots of fruit and after helping myself to one or two whilst strolling along, I
remembered I had a spare bag with me so seized the opportunity to spend a little
time bilberry picking, recalling many happy childhood memories of purple
fingers and bilberry pies!
Not only do
bilberries taste delicious they have a number of wonderful health benefits and
are a worthy addition to a healthy balanced diet. And so, whilst they are in
season, I thought I’d share some of these benefits and maybe inspire you to
seize the moment and go on your own ‘Bilberry picking’ walk.
The bilberry
plant is a low growing shrub native to Northern Europe and Asia, also known as
European Blueberry, Whortleberry, Huckleberry and blaeberry and belongs to a
large genus (vaccinium) of plants
that also contain blueberry and cranberry. Bilberries are often referred to as
blueberries due to their similar appearance and are also close relatives,
however, the ‘true’ blueberry is native to the United States. Bilberries have
been used in traditional folklore medicine for over a thousand years and
traditionally used to treat diarrhoea, scurvy (due to their vitamin c content)
and other conditions.
Here in the
UK, bilberry grows in heaths, meadows and moist coniferous forests. So why are
these delicious little blue/black berries so good for us? Well, the answer lies
with a number of compounds that are found abundantly in a variety of berries,
however, bilberries are reported to have a higher anthocyanin content compared
to other berries such as strawberry, cranberry, elderberry, sour cherry and
raspberry.
Anthocyanins
are potent ‘antioxidants’ (molecules that inhibit ‘oxidation’ a chemical
reaction that may damage cells within the body). With this in mind we can see
how bilberries may offer cellular protection but what additional reported
health benefits do they bring?
Top Bilberry Benefits:
1) Eye support
Bilberry
has a long history of use for eye disorders and in promoting vision. There have
been numerous studies of the effects of bilberry on various aspects of vision
and ocular disorders, including cataract, retinopathy, macular degeneration,
and night vision. As legend goes, bilberry was used by British Royal Air Force
pilots during World War II because it was believed that it improved their night
vision whilst on flying missions
2) Antimicrobial
According
to Wing-kwan Chu et al bilberry has a clear potential value as an antimicrobial
agent with a preliminary study showing that bilberry had a direct effect
against methicillin resistant S.Aureus (MRSA) whilst also potentiating the
effects of vancomycin (an antibiotic) against MRSA. These are particularly interesting
and important findings for the use of bilberry in treating anti biotic
resistant organisms in a time of increasing widespread anti biotic resistance.
3) Cholesterol lowering and
Cardiovascular support
The amazing anthocyanosides
found in bilberries may strengthen blood vessels and prevent the oxidation of
LDL (“bad”) cholesterol, a major risk factor for atherosclerosis that is
the plaque that blocks blood vessels leading to heart attack and stroke.
A study reported that dietary
enrichment with bilberry, when compared to black currants, reduced total and
LDL (bad) -cholesterol levels. In fact, the total anthocyanin content was four
times higher in bilberries than in black currants, possibly making it a better
choice for reducing LDL cholesterol levels.
) 4) Blood sugar control
Evidence
suggests that consuming edible berries, particularly from the genus Vaccinium,
that have high concentrations of anthocyanins could provide a supplementary
intervention to improve glycaemia in subjects with type two diabetes or
impaired glucose tolerance, this was further supported by a 2013 study at the
University of Aberdeen. The use of bilberry polyphenols as phytochemicals
capable of lowering the glycaemia response to carbohydrates not only in
subjects with diabetes but also in those with impaired glucose tolerance
control may prove to be useful in helping control blood sugar and suggested
that such a strategy could complement the effectiveness of other lifestyle
interventions such as avoidance of obesity and the need to take regular
exercise.
5) Effective in relieving Diarrhoea
Bilberry
has been traditionally used in European medicine to treat diarrhoea for many
years. The fruit contains tannins, substances that act as both an
anti-inflammatory and an astringent that helps with constricting and
tightening tissues. By reducing intestinal inflammation, bilberry is believed
to help with reducing the symptoms of diarrhoea.
6) Managing Inflammation
Inflammation
is your body’s defense mechanism when it deals with disease and eliminating
pathogens. However, when it becomes chronic, it can affect your quality of
life. In this regard, the anthocyanins of bilberry can help reduce your risk of
unwanted inflammation.
In
a study published in The Journal of Nutrition, researchers noted that
participants who consumed anthocyanin-rich bilberry extracts helped inhibit
factors that stimulate inflammatory response in their bodies. They went on to
suggest that anthocyanin foods may have a positive effect on alleviating
chronic inflammatory diseases.
Throughout
history berry consumption has been an important and valued part of the human
diet and now modern day research is highlighting how regular consumption of
fruits may delay ageing processes and reduce the risk of various illnesses,
such as cancer, cardiovascular and lung diseases, rheumatoid arthritis,
Alzheimer's dementia, or Parkinsonism with increasing evidence suggesting that
increasing our intake of berries such as bilberries is a promising strategy to prevent Metabolic
Syndrome and its complications such as the risk of developing type two diabetes
and cardiovascular disease.
Overall,
it seems that Bilberries are indeed tiny nutrient powerhouses that pack a
punch. On their own, they may not be a single-bullet solution, but a valuable
option, as part of a varied, balanced, and healthy dietary approach promoting
health and preventing disease.
If
spending a few hours picking your own bilberries really isn’t for you then you
can find them widely available in a variety of guises. From jams (opt for those
that are naturally sweetened), juices and tinctures to powdered concentrates or
as a supplement in tablet form which can be found in your nearby health store.
For those of you, who like me enjoy the outdoors, enjoy wild food and have a
few hours and extra hands to spare...happy picking!
The
information contained within this article is solely for educational purposes.
Always consult your GP or Healthcare professional if taking prescribed
medication or undergoing any form of treatment.
References:
Herbal Medicine: Biomolecular and
Clinical Aspects. 2nd edition. Benzie
IFF, Wachtel-Galor S, editors.Boca Raton (FL): CRC Press/Taylor & Francis; 2011.
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