How does it feel?
If you cannot easily obtain fresh bilberries you can check blueberries. The first thing you will see is their intense blue-purple colour, due to their high levels of anthocyanins. These polyphenols (related to flavonoids) convey some of their most important benefits outlined below. When you taste the berries you will notice first their sharpness or ‘tartness’ (bilberries are even sharper than blueberries): this is induced by many health-giving constituents including vitamin C, anthocyanins and other polyphenols, phenols and condensed tannins. The last group also give the berries their puckering or astringent aftertaste.
http://ncercc.co.uk/wp-json/oembed/1.0/embed?url=https://ncercc.co.uk/theory/ All around the world the actions of traditional medicines were understood by their immediate sensory impacts. Click on each of bilberry’s key qualities below to learn more:
What can I use it for?
Bilberry is a traditional choice for congestion and fragility of veins and the peripheral circulation. It can be used as a long-term supplement for varicosed veins and haemorrhoids, slow-healing bruises, and heavy painful legs. It can be tried for poor peripheral circulation, including Raynaud’s syndrome, for broken capillaries showing on the skin, and for complications of diabetes and high blood pressure including in the retina.
Bilberries will make a useful component of a diet for someone struggling with extra weight, especially around the middle, with too much carbohydrate or sugar consumption, or with other early pointers to diabetes (a state sometimes called insulin resistance or metabolic syndrome), perhaps with increasing intolerance to fatty foods and alcohol.
In the case of dietary supplementation similar benefits can be had by eating more blueberries and other dark blue-purple berries. There is evidence that increasing the intake of all such berries in the diet can help maintain a healthy gut flora or microbiome, that such fruits are ‘prebiotic’.
There is some evidence that bilberries may help with eye fatigue linked to working with computer screens.
Into the heart of bilberry
Bilberries are a natural source of protective polyphenols, protecting us from the damage caused by free radicals and the body’s inflammatory defences. These improve connective tissue repair generally, and have a specific action within the circulatory system. There is increased blood supply in the peripheral circulation. Importantly, the lining of the capillaries is where inflammation processes begin, so there is an important effect at the root of inflammatory damage. Bilberries are good for eye health and vision as boost blood and oxygen supply to the eyes.
Bilberry fruit has been used as an astringent healing remedy, topically for haemorrhoids and vaginal inflammations, and internally for diarrhoea, dysentery, and gastrointestinal inflammation. It has a reputation for “drying up” breast milk. The fruit has also been used to treat scurvy (well-justified by its constituents), and like its relative the cranberry, for urinary complaints. Bilberry was also used in Europe to colour wine and to dye wool.
Did you know?
In the Second World War RAF pilots ate bilberry jam to improve their night vision.
No significant adverse effects from taking bilberry are expected, although a small minority of people may irritate the intestinal lining.
In Indian Ayurvedic medicine it has the following qualities
- Rasa (taste) Sweet, astringent, sour.
- Virya (action) Cooling.
- Vipaka (post-digestive effect) Sweet.
- Guna (quality) Light, dry, spreading.
- Dosha effect: strengthens kapha, and reduces pitta and vata
- Dhatu (tissue) blood and nervous tissue.
- Srotas (channels) circulatory, nervous, urinary.
Evidence over many decades points to a range of benefits for the health of the microcirculation and for improvement in venous and lymphatic drainage.
Effects in reducing markers of inflammation have been noted in clinical research, with beneficial implications for gum disease, and inflammatory bowel disease. Bilberries were also shown to be associated with reduced inflammation in prediabetic conditions, improvements in insulin response after meals, and blood sugar control: all leading to recommendations for its consumption in diabetes. There are pointers to linked benefits for heart and circulatory health, for obesity, and for non-alcoholic fatty liver disease (often associated with prediabetic states). Separate benefits in reducing cholesterol and blood fats have also been established in human studies.
A range of research studies has suggested that bilberry assists vision, though with mixed clinical evidence.
To see the references used in this summary check our downloadable Expert Herbal Reality Resource pdf
The equivalent of 3 g fresh bilberries two to four times per day.
- anthocyanins – blue pigments responsible for the colour of the ripe fruits.
- condensed tannins
- oligomeric procyanidins (OPCs – including procyanidin B1, B4)
- catechin, epicatechin