Bilberry: benefits, origin and use as a dietary supplement
The bilberry is a delicious, low-calorie fruit that is often used in desserts or as an accompaniment to sweet recipes. However, this little blue-purple fruit also has many health benefits, and is often used as a key ingredient in food supplements. In this article, we'll take a look at the origins of the bilberry, its health benefits and its use as a food supplement.
Origin of the bilberry
The bilberry is a member of the vaccinia family, which also includes cranberries. This small fruit is native to Europe, but is also found in Asia and North America. The bilberry is a shrub that can grow up to 60 cm high, producing blue-purple berries in late summer.
Health benefits
The bilberry is a fruit rich in antioxidants, mainly anthocyanins, which give it its characteristic blue colour. These antioxidants help protect our bodies against free radicals, which are responsible for the premature ageing of our cells. Bilberries are also rich in vitamins C and K, as well as manganese and fibre.
But what are the health benefits of bilberries in detail? Here's a list of the main ones:
- Protects against cardiovascular disease: the antioxidants present in bilberries help to reduce cholesterol oxidation and lower the risk of cardiovascular disease.
- Improves eye health: bilberry contains flavonoids, which help to protect the eyes from damage caused by free radicals, and prevent age-related eye diseases such as cataracts and macular degeneration.
- Boosts the immune system: thanks to its vitamin C content, bilberry helps boost the immune system and fight infection.
- Improves digestive health: the fibre present in bilberries helps regulate intestinal transit, thus preventing constipation. What's more, anthocyanins have anti-inflammatory properties, which can help relieve the symptoms of irritable bowel syndrome.
- Prevents urinary tract infections: the proanthocyanidins present in bilberry help prevent certain bacteria from attaching to the bladder walls, thereby reducing the risk of urinary tract infections.
Use as a food supplement
Bilberry is also highly valued for its properties as a dietary supplement. It is often found in capsule, tablet or liquid extract form, and is used to treat a wide range of health problems. Bilberry-based food supplements are mainly used for :
- Improving eye health and preventing age-related eye diseases
- Combating urinary tract infections
- Improving heart health
- Strengthening the immune system
- Improve memory and cognitive functions
It is important to note that bilberry-based food supplements are not a substitute for a balanced and varied diet, but can provide an effective complement to improve your overall health.
How can bilberry be used as a dietary supplement?
To enjoy the benefits of bilberry as a dietary supplement, it is recommended to take a daily dose of 480 to 600 mg of bilberry powder, or 1 to 2 capsules of 80 mg bilberry extract standardised to 25% anthocyanosides. It is important to follow the recommendations on the packaging or seek the advice of a health professional before starting a course of bilberry-based food supplements.
Conclusion
The bilberry is a particularly beneficial fruit for the health, thanks to its antioxidant and anti-inflammatory properties. Used as a dietary supplement, it can help prevent a wide range of health problems, including cardiovascular disease, urinary tract infections and age-related eye disease. Don't hesitate to include bilberry in your daily diet or to take dietary supplements if you want to take advantage of its health benefits.
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