There\u2019s no way around it: Berries are good for you. So good, in fact, that their potential benefits<\/a> have been captured in supplement form. Now, instead of receiving confused looks from an overwhelmed farmer\u2019s market clerk, you can head to your pharmacy or supplement store for some uncommon favorites like a\u00e7a\u00ed, elderberry, and even bilberry!<\/p>\n Before we get into bilberry\u2019s benefits, let\u2019s cover the basics.<\/p>\n Also known as the European blueberry or whortleberry, bilberry<\/a> contains\u00a0anthocyanins<\/a>\u00a0as well as\u00a0phenolic acids<\/a>, which are credited with a majority of its health benefits. It\u2019s similar in appearance to its close relative, the American blueberry.<\/p>\n Anthocyanins<\/a> are considered flavonoids, which are naturally occurring pigments that give plant foods their red, blue, or purple hues and provide a variety of nutritional benefits. They\u2019re commonly found in fruits, vegetables, and grains.<\/p>\n When compared to other berries \u2014 such as strawberries, cranberries, sour cherries, and raspberries \u2014 the bilberry possesses a higher concentration<\/a>\u00a0of anthocyanins.<\/p>\n The anthocyanin content of fresh bilberry can range from 300 to 700 mg per 100 g of the fruit.<\/p>\n Phenolic acids<\/a>\u00a0are the main micronutrients made by plants and are\u00a0present in bilberry fruit and leaves<\/a>.<\/p>\n These acids contain antioxidant<\/a>-like compounds (compounds\u00a0that help protect cells from oxidative stress) that may provide\u00a0health benefits that can help support cellular health.<\/p>\n We consulted Atlanta-area registered dietitians Johane Filemon MS, RDN, LD, CLT of Wonderfully Nutritious Solutions<\/a> and\u00a0<\/em>Barbie Tucker, RD, LD, M.Ed. to get a breakdown of bilberry\u2019s benefits and how to harness them.<\/p>\n Phytonutrients<\/b><\/p>\n \u201cAll plants and herbs have some health benefits ranging from added fiber<\/a>, protein, vitamins, and minerals,\u201d says Tucker. \u201cBut among the many benefits, bilberry is most known for the phytonutrients<\/a>\u00a0contained within it.\u201d<\/p>\n Eye health<\/b><\/p>\n Additionally, a\u00a0study<\/a> of 281 Japanese office workers found those who received a 480 mg bilberry supplement per day over eight weeks experienced some reduction in eye fatigue caused by exposure to video display terminals.*<\/p>\n According to the\u00a0National Institutes of Health<\/a><\/b>, bilberry is considered safe when consumed whole. Extracts of bilberry fruit have been safely used in research studies in amounts up to 160 mg per day for as long as six months, but little is known about their use during pregnancy or breastfeeding. Always check with your physician for additional information about side effects with any supplement.<\/p>\n Bilberry joins the blueberry, cranberry, lingonberry, and huckleberry as fruits from the Vaccinium genus of shrubs. Just like its American cousin<\/a>, the blueberry, bilberry contains fiber, as well as healthy nutrients like vitamin C<\/a>, vitamin K, and manganese.<\/p>\n Serving amounts vary for bilberry, but include:<\/p>\n Both of the registered dietitians we consulted reiterated the importance of eating eight to 12 servings of fruits and vegetables daily.<\/p>\n Filemon points out that reducing the intake of saturated fats<\/a>, while increasing the consumption of high-fiber foods<\/a> like berries may have positive health implications.<\/p>\n Tucker adds, \u201cOur whole bodies do not rely on just one or two nutrients for optimal health. Yes, our eyes may benefit from adding bilberries to our diet. But more importantly, they need a support system of nutrients to remain healthy throughout our lifetime.\u201d<\/p>\n Finding fresh bilberry could be a bit of a challenge because it grows mainly in the hills of Europe and Asia. But you can find bilberry supplements online, at your local health food store, and many mainstream pharmacies and supermarkets.<\/p>\n Pro tip<\/b><\/p>\n <\/b>Anytime you shop for a supplement, consider these questions:<\/p>\n Keep in mind that supplement companies have to abide by industry standards for their claims, which are regulated by the U.S. Food and Drug Administration.<\/p>\n Here are some popular brands of bilberry supplements that you can buy online.<\/p>\n 1. Puritan\u2019s Pride, Bilberry Fruit Extract, 1,000 mg softgels<\/a><\/strong><\/p>\n 2. Nutricost Bilberry Capsules 1200mg<\/a><\/strong><\/p>\nWhat Is Bilberry?<\/h2>\n
What are anthocyanins?<\/h3>\n
What are phenolic acids?<\/h3>\n
What Are the Benefits of Taking Bilberry Supplements?<\/h2>\n
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<\/p>\nAre There Any Risks to Taking Bilberry Supplements?<\/b><\/h2>\n
Bilberry Nutrition<\/h2>\n
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Where Can You Find Bilberry?<\/h2>\n
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Buy bilberry products online<\/h3>\n
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<\/p>\n![\"Pin](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/09\/08130734\/Bilberry-Benefits-600-pin.png\")
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