The blue bomb against ageing

What are bilberries/blueberries?

The bilberry (Vaccinium myrtillus), also called blueberry or blackberry in some regions, belongs to the heath family together with the cranberry and the lingonberry. Today there are over 100 varieties worldwide, around 30 of which are commercially available. 

Its sweet-tart, aromatic berry flavour makes it a real delicacy. A distinction is made between the wild bilberry and the cultivated blueberry (Vaccinium corymbosum), which descends from the American blueberry. Both are different varieties of the plant with different fruits and different nutrient profiles.

Which vitamins and minerals are found in bilberries?

100 g of fresh bilberries contain 34 mg beta-carotene, 22 mg vitamin C, 1.85 mg vitamin E, 11 µg  folic acid, 78 mg potassium and 10 mg calcium. Among minerals, the wild fruits are particularly good sources of manganese.

Beta-carotene serves as a precursor to vitamin A and helps ensure normal eye function. Vitamin C is important for immune function, cell protection and collagen formation. Vitamin E is a powerful antioxidant that supports normal immune function and protects cells from damage caused by free radicals. Folic acid is very important for forming, dividing and repairing body cells, as well as for blood formation. 

Potassium regulates blood pressure and helps maintain normal muscle and heart function. Calcium is essential for the health of bones, teeth, muscles and nerves, and for normal blood coagulation. Manganese helps form collagen, stimulates the formation of cartilage and intervertebral disc tissue and also plays an important role in combating free radicals.

How do the polyphenols in bilberries affect health?

The tannins and plant pigments (also called polyphenols) contained in bilberries contribute significantly to their palatability. Polyphenols support cell renewal and counteract inflammation. They also strengthen the immune system. The gastric and intestinal flora is positively influenced by the indigestible plant parts. Tannins have antibacterial effects and can prevent diarrhoea-causing pathogens from proliferating. 

The most important bioactive constituents of bilberries are the plant pigments, the anthocyanins. Bilberries rank among the best sources of anthocyanins worldwide: 100 g of wild bilberries contain between 582 and 765 mg of anthocyanins. The content varies depending on the site: the shadier the location, the lower the content. Anthocyanins protect the berry from UV light and free radicals. We can also benefit from their health-promoting effects: they may act against various types of inflammation and can help in cases of overweight, diabetes, cardiovascular disease, Alzheimer’s, Parkinson’s and cancer. Bilberries also score with other secondary plant compounds such as chlorogenic acid, resveratrol and quercetin. The interaction of all these substances enhances the health-promoting effect of the berry.

When should you use fresh or dried bilberries?

Fresh bilberries have a stool-softening effect and are used for constipation. Dried bilberries, due to their high tannin content, have a constipating effect and are recommended for diarrhoea. 

Bilberries are also used for varicose veins, heavy legs, peripheral vascular insufficiency and to prevent night blindness. Bilberry tea can be used as a gargle for mouth and throat inflammations and externally for wounds and skin rashes. Research has shown that anthocyanins can combat inflammatory processes as effectively as anti-inflammatory drugs and that they have no side effects. In a study at the University of Eastern Finland, 15 subjects with metabolic syndrome received 400 grams of fresh bilberries daily, while 12 kept their normal diet. Researchers found that regular consumption of bilberries can reduce inflammation in the long term. Inflammation plays a major role in high blood pressure, high blood lipid levels, overweight, high blood sugar and atherosclerosis.

A study at Kristianstad University examined the effect of bilberries on gum inflammation. On average, gum bleeding could be reduced by 41% and 59% when 250 g or 500 g of berries were consumed daily. The 500 g group performed even better, with a 58% reduction in gum bleeding, surpassing the medically treated control group. 

How do bilberries influence disease risk?

Analysis of three long-term studies involving thousands of participants has shown that foods such as bilberries can concretely contribute to a reduction in diabetes risk. The phytonutrients in bilberries counteract diabetes by reducing insulin resistance. According to Iranian researchers, diabetics can counteract disturbed glucose and fat metabolism by regularly consuming these tasty berries.

Some epidemiological studies indicate that regular consumption of anthocyanin-rich fruits, particularly bilberries, can reduce the risk of cardiovascular disease. For example, consumption of 150 g of frozen bilberries three times a week for 6 weeks was found to lower total cholesterol and triglycerides and to raise the beneficial HDL cholesterol. The plant compounds in bilberries also counteract platelet aggregation, which plays a central role in atherosclerosis and heart attacks. The blood-pressure-lowering effect of bilberries appears to lie in the polyphenols that promote the elasticity of blood vessels. 

Due to their high potassium content, bilberries are also a useful means to counteract water retention in the body or to combat heavy legs. Bilberries can inhibit the growth of liver cancer cells: polyphenols in bilberries act like a protective shield for the liver and slow scarring in liver cirrhosis. 

Bilberries also help you stay young and fit: pigments like myrtillin neutralise free radicals, which are largely involved in the processes of ageing. Athletes who regularly include bilberries in their diet appear to suffer less from muscle pain, their muscles recover more quickly, and strength and performance remain consistently high. A remarkable long-term Harvard study with 121'700 participants concluded that bilberries can delay age-related memory decline: those who have one to two portions of bilberries a week remain above-average in memory and learning ability well beyond the age of 70.

How you can also benefit from all these health-promoting effects of bilberries

• Bilberries are excellent for baking cakes, tarts and muffins. Lightly crushed, they can be stirred into quark or yoghurt or processed into creams and ice cream. Homemade juice, jelly and jam are also good ways to enjoy bilberries. Wild bilberries are ideal for salads and sauces for game or poultry.
• For eczema baths, pour 150 g of fresh or dried bilberry leaves over 2 litres of cold water and bring briefly to a boil. Let the tea infuse, covered, for 20 minutes and then strain into the bathwater.
• For inflammations of the mouth and throat, pour 5 to 10 grams of crushed fruit over 150 millilitres of cold water and bring to a boil. After 10 minutes you can strain the tea and use it as a gargle. Bilberry tea is also suitable for external use on wounds and skin rashes.
• Instead of drinking tea, dried berries can also be chewed and slightly moistened. The maximum daily amount of 60 g of berries should not be exceeded.
• As a traditional herbal medicinal product, the anthocyanin-rich dry extract from fresh bilberries is also used in the form of tablets, capsules or powder.
• Bilberries are best consumed within the first days after harvest. They are inevitably bruised when picked and can quickly become mouldy. Since refrigeration best extends the shelf life of bilberries, it is advisable to store the berries in the fridge and eat them within one to two days or freeze them.
• To prevent the berries from freezing together, place the prepared berries side by side on a tray for pre-freezing. Put the tray in the freezer and freeze the berries for 2 to 3 hours. You can then fill the berries into freezer bags or containers in the desired portion size, seal them well and refreeze. Don’t forget to label: frozen berries are good for about 6 months.
• Frozen bilberries can be used for smoothies, bilberry ice cream and desserts while still frozen. If this is not possible, let the berries thaw before use.
• Frozen bilberries can be placed in a bowl and covered with hot water (40 to 50 °C). Once the water has cooled down, it can be poured off. This way the blue berries almost taste like freshly picked ones. However, some of the vital nutrients are lost with the water. It is therefore better to let the berries thaw slowly.
• Bilberries can also be dried very well in the oven. Preheat the oven to 50 °C; convection is preferable. Slide the trays with the bilberries into the oven for about 3 to 5 hours. Put the dried and cooled berries into sealable jars or airtight plastic bags. Dried bilberries keep for about 1 year if stored in a cool, dry and dark place.
• Bilberry jam is a particular delicacy. Cooking preserves the fruit for a long time. For 500 grams of bilberries you need 250 grams of agave syrup. The jam sets wonderfully if you add some apple peels and the juice of half a lemon.
• Bilberry purée has the great advantage that no industrial sugar or other sweeteners are needed. Fresh bilberry purée keeps in the fridge for two to four days. However, if it is sterilised in jars and cooked at 75 degrees for about 25 minutes, it can be stored for several months.
• It is recommended to consume 75 to 100 g of bilberries per day, as larger amounts can have laxative effects or, in people who do not tolerate salicylic acid, lead to headaches and skin rashes.
• Bilberries contain significantly more fructose than glucose. In case of fructose intolerance they should therefore be consumed cautiously and in very small amounts.
• Since anthocyanins are strong colourants, consumption of the berries can lead to a reddish colouring of the teeth, the tongue and the mouth, as well as of the urine and the stool.
• Bilberries can be heavily contaminated with pesticides. To ensure these delicious berries can fully express their benefits, they should always be bought organic, preferably regional and seasonal.

No one can resist bilberries. Try this local superfood with its unique aroma and taste for yourself!