Bilberry is a type of berry that is very similar to blueberries. It is, however, a little darker than blueberries and smaller in size too. It has its origins based in Europe but it is now found in some Asian countries as well. They are also available in North America. Despite their availability in these continents, they are still often referred to as “European Blueberries” in some of these places. Other common names for this fruit include whortleberry and huckleberry.
The name bilberry is derived from the Danish word bollebar, which roughly translated to “dark berry”. Bilberry is used in Europe for a variety of reasons, but mainly for jams, jellies, spreads and sauces. Berries tend to have a short shelf life, and hence jams are made of berries to preserve them for longer. They are also baked into pies for certain occasions. Certain sources also claim that Bilberries are used in certain rural European regions of France to be specific, for making alcohol.
Bilberries: Does it help in Weight Loss?
Bilberries may help with weight loss. In addition to providing many other health benefits, bilberry extracts can be taken as a supplement or eaten fresh as part of a healthy weight-loss diet. Bilberries contain powerful antioxidants called anthocyanins which can help fight obesity and assist with weight loss. Eating bilberries can help boost metabolism, suppress appetite, reduce fat absorption, increase fat burning and decrease sugar cravings. It also helps to regulate blood sugar levels and provides energy for exercise. All these bilberry benefits make them an ideal choice for anyone looking to lose weight naturally and safely. Furthermore, the high fiber content of bilberries helps aid digestion, improve gut flora and support healthy overall digestion for better nutrient absorption. With all these amazing benefits, it’s no wonder that bilberries are becoming increasingly popular as a natural weight-loss solution!
How Bilberry benefits weight loss?
Some historians claim to believe that bilberries were used in traditional medicines as an ingredient, however, there is no source to back that up. Berries were one of the common fruits and ingredients used in ancient medicine, as they had easy availability, the shrubs were easier to locate, and they did not end up taking up a lot of space, so people grew a lot of them. So, it may be true that berries were used as one of the ingredients, but there is no certainty that it was bilberry.
There is still research being done on bilberries, however, some people do believe that it possesses several health benefits. One of the claims they also make is that it aids and helps with weight loss. However, some studies around bilberries are scientifically backed. They have the following results:
High fibre
Bilberries are high in fiber – they consist of 4gm of fibre in just one cup of berries, which is double the amount that is found in an average medium-sized peach. Fibre helps the digestive process in the body and helps it release waste effectively. Constipation is said to be one of the reasons for weight gain and fluctuation. Hence, doctors do recommend fruits and leafy vegetables in your diet as they are highly fibrous, and bilberry can be a tasty alternative to getting your fibre in. Moreover, fibre-rich foods also help in reducing appetite which further helps in weight loss.
High water content
It is also high in water content, similar to blueberries, the number is 85%. Any food that has high water content helps in weight loss indirectly. They are extremely low in calories but provide a good amount of magnesium, hydration, vitamins and fibre. Bilberries are rich in antioxidants. They help the body prevent diseases and infections by building up a strong immune system. They protect the cells from damage caused by free radicals, which are unstable molecules that can cause harm to the body. They also contain anthocyanins, which is the element that is responsible for most if not all the health benefits that any berries possess.
Absorbs carbs
Bilberries are also said to be effective in lowering blood sugar for type 2 diabetes. There were studies done that concluded that when the subject consumed bilberries or included those in their diet, it would result in their bodies absorbing carbs better, which helps lower the blood sugar level, and releasing insulin faster, the chemical that helps glucose dissolve in the body.
Diabetes is also one of the reasons for weight gain and the development of body fat. It happens because, in this condition, it becomes difficult for the body to break down sugar and glucose parts. These then just get transferred to fat and stay in the body.
Anti-inflammatory properties
Bilberries also contain anti-inflammatory properties and antioxidants, which both boost weight loss. They instigate muscle mass growth, instead of fat growth. This automatically helps reduce the fat content in the body mass. Bilberries also help the body quickly convert the fats in the body into energy, this burns out the fat and helps keep the body active and fit.
Other health benefits of bilberry
Anti-inflammatory properties
Bilberry, a close relative of blueberries, has long been used as a natural remedy to reduce inflammation. It contains high levels of anthocyanins, which are powerful antioxidants that help protect cells against damage and reduce inflammation. Research indicates that bilberry extract may reduce the inflammatory response in some conditions such as rheumatoid arthritis and asthma. Additionally, bilberry is believed to help with certain skin conditions like eczema due to its anti-inflammatory properties. Studies also suggest it can improve blood circulation, which in turn helps reduce swelling caused by inflammation. Bilberry can be taken in supplement form or enjoyed as part of your diet for its many health benefits.
Prevents the risk of developing diabetes
Bilberry is a powerful herb that has been used for centuries to improve blood sugar levels. Studies have shown that bilberry can help reduce glucose absorption and increase insulin sensitivity in the body. It is also known to lower the amount of triglycerides and LDL cholesterol in the blood, which are risk factors for diabetes. Additionally, bilberry contains anthocyanins, which are antioxidants that can help protect cells from oxidative damage caused by high blood sugar levels. Lastly, bilberry helps reduce inflammation in the body, which is an important factor when it comes to managing diabetes. By promoting healthy blood sugar levels, bilberry can be an effective tool for those looking to manage their diabetes naturally.
Great for your eyes
Bilberries are a type of berry that is known to be highly beneficial for eyesight. They are packed with powerful antioxidants, vitamins and minerals that can help protect your eyes from damage caused by free radicals and other environmental factors. Bilberries can also reduce inflammation, which is a major cause of vision problems like macular degeneration, cataracts and glaucoma. Their high levels of anthocyanins, a type of flavonoid, can protect the delicate cells in your eyes from free radical damage, helping to keep your vision healthy for longer. Eating bilberries or drinking their juice on a regular basis may also improve night vision, so it’s worth adding them to your diet if you have difficulty seeing at night. They’re an easy addition to smoothies or porridge, or you can mix them into yogurt or oatmeal for added nutrition.
Contains Vitamin C
Vitamin C present in bilberry helps us in a number of ways. Vitamin C is an essential nutrient for our body and plays an important role in maintaining good health. It helps to boost our immunity, reduce inflammation and fight against illnesses. Vitamin C is also known to improve vision and promote healthy skin. Additionally, it helps with iron absorption and supports the formation of collagen which maintains the structure of various tissues in our body. Bilberry is one of the best natural sources of vitamin C, so consuming it regularly can provide many health benefits.
May prevent cancer
Bilberry has been shown to be an effective way of preventing cancer due to its antioxidant content. It can reduce the risk of cell damage, which is a major factor in the formation of cancer cells. Studies have also shown that bilberry can reduce inflammation and oxidative stress, which are both linked to cancer development. Furthermore, bilberry is known to block the growth of certain types of cancer cells, helping to reduce the risk of them developing further. Additionally, it contains compounds such as quercetin, ellagic acid and anthocyanins which have been found to inhibit cancer cell growth by reducing the production of certain enzymes such as cyclooxygenase-2 (COX-2). Bilberry’s anti-cancer properties make it an excellent dietary choice for those looking to reduce their risk for this life-threatening.
Good for your heart
Bilberry contains powerful antioxidants that can help protect your heart from the damage caused by free radicals. In addition, bilberry contains anthocyanins which are natural compounds that have been shown to reduce inflammation and lower cholesterol levels. Furthermore, bilberry can also improve circulation throughout the body, which can help reduce the risk of cardiovascular diseases like stroke and heart attack. It has also been found to reduce blood pressure, helping keep your heart healthy and functioning properly. With all of these benefits, there is no doubt that bilberry can be an important part of maintaining a healthy heart.
How to consume bilberry?
Bilberries can be eaten fresh, cooked, juiced, added to smoothies, or made into jams and jellies. Fresh bilberries can be eaten as-is or mixed with yogurt or cereal for breakfast. Cooked bilberries are delicious when used in pies and other baked goods. Juicing bilberries is a great way to get all of their powerful antioxidants and vitamins. Smoothies are also a great way to take advantage of the benefits that bilberries provide and they’re easy to make with fresh berries, ice cubes, yogurt, or milk and any other desired ingredients. Finally, jams and jellies are an excellent way to enjoy the sweet flavor of this berry without having to worry about it going bad quickly. Nowadays, bilberry supplements are also available in the market in the form of tablets that can be directly consumed. But make sure to always consult your doctor before introducing bilberry into your diet. Whichever way you choose to enjoy bilberries, you’ll be sure to reap its many health benefits.
Are there any side effects of consuming bilberry?
Although there are no proven side effects of consuming bilberry it is always recommended to consult a healthcare professional or a doctor before consuming bilberry.
- Pregnant women and lactating moms should definitely consult their doctors before consuming bilberries
- If you are under any sort of medication, always consult your doctor before consuming bilberry supplements
- If you are allergic to any of the compounds present in bilberry, make sure to avoid it
- Bilberry or bilberry supplements are never recommended for children.
Conclusion
While bilberry may have some potential health benefits, there is no scientific evidence to support its use for weight loss. There are no foods or supplements that have been proven to cause weight loss without the help of a healthy diet and regular exercise. Weight loss is primarily achieved by creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight.
To lose weight, it is important to eat a healthy, balanced diet that includes a variety of fruits, vegetables, whole grains, and lean proteins. It is also important to engage in regular physical activity to burn calories and boost metabolism. In addition, getting enough sleep, managing stress, and staying hydrated can also support weight loss efforts.
While bilberry may be a tasty and nutritious addition to your diet, it should not be relied upon as a weight loss aid. If you are trying to lose weight, focus on making lifestyle changes that will support your weight loss goals, rather than seeking out supplements or other quick fixes. Talk to your doctor or a registered dietitian for personalized advice and support.
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