Imagine a fruit that’s as wild and vibrant as the forests it grows in, bursting with flavor and steeped in centuries of tradition. Meet the wild bilberry, a small but mighty berry native to Northern Europe, where it thrives in the cool, shaded landscapes of forests and meadowlands. The bilberry is also known as the European blueberry, whortleberry, and blaeberry, and is a relative of the blueberry, cranberry and huckleberry.

Though wild bilberries may be hard to find in most parts of the United States, they are grown in abundance in the Pacific Northwest and Alaska, offering a taste of Europe’s ancient fruit. Smaller and darker than the typical blueberry, bilberries boast a sweet-tart flavor that is more intense, with each bite offering a delightful burst of richness.

Our fresh frozen wild bilberries, handpicked in the pristine wilds of Northern Europe (Finland, Sweden, and Ukraine) each summer, have been cherished as both a delicious treat and a powerful source of natural medicine.
Rich in antioxidants, especially anthocyanins, bilberries are known for supporting heart health, preventing eye disorders like macular degeneration, and protecting the body from long-term illnesses such as cancer. Whether you enjoy them raw, baked into a pie, or stirred into a smoothie, bilberries are a versatile fruit that marries incredible flavor with potent nutrition.
With every bite of a bilberry, you are not just enjoying a tasty snack, you are partaking in a centuries-old tradition, savoring a berry that has been enjoyed by cultures for thousands of years. Bilberries are truly one of nature’s finest gifts, a rare and wonderful treat.

Nutritional Benefits
Bilberries not only provide an intense sweet-tart flavor that complements any dish, but are a powerhouse of nutrition as well. Here are some of the many nutritional benefits that they provide:

Low in Calories
With just about 85 calories per cup, bilberries are a low-calorie food, making them perfect for those seeking to manage their weight.

High Fiber Content and Low Glycemic Index
High in dietary fiber, bilberries promote healthy digestion by regulating bowel movements, and combined with their low glycemic index means a slower, more gradual rise in blood sugar helping to stabilize blood sugar levels. This makes them a good choice for managing blood sugar in people with diabetes.

A Wide Variety of Vitamins

Vitamin C
Bilberries are a rich source of vitamin C (ascorbic acid), one of the most important antioxidants in the body. Vitamin C plays several crucial roles including enhancement of the immune system by stimulating the production of white blood cells, maintaining skin health, accelerating wound healing, reducing oxidative stress and lowering the risk of chronic diseases like heart disease and cancer.

Vitamin K
A fat-soluble vitamin essential for synthesizing proteins that help blood clot properly, preventing excessive bleeding when injuries occur, and supporting bone health by aiding in the regulation of calcium, reducing the risk of fractures and osteoporosis.

B Vitamins
Bilberries contain trace amounts of several B vitamins, including:
• Vitamin B1 (Thiamine): Important for energy production, thiamine helps the body convert carbohydrates into energy and plays a role in nervous system function.
• Vitamin B2 (Riboflavin): Essential for energy production and cellular function, riboflavin also acts as an antioxidant and supports skin and eye health.
• Vitamin B3 (Niacin): Niacin contributes to energy metabolism and helps maintain healthy skin, nerves, and digestion.
• Vitamin B5 (Pantothenic Acid): This vitamin supports the body in producing coenzyme A, which is crucial for synthesizing and breaking down fats and converting carbohydrates into energy.
• Vitamin B6 (Pyridoxine): Vitamin B6 is vital for brain development and function, and it helps the body produce neurotransmitters and red blood cells.
• Vitamin B9 (Folate): Though technically a vitamin, folate (or folic acid) also plays a role similar to minerals in cellular functions, including cell growth and function and pregnancy support ( it is essential for fetal development, reducing the risk of neural tube defects during pregnancy).

Vitamin A
Though present in smaller amounts, bilberries contain vitamin A, which plays a crucial role in maintaining healthy vision and reducing the risk of night blindness and age-related eye disorders. Vitamin A also supports the immune system by maintaining the health of mucous membranes, which act as a barrier against infections; and it promotes skin health by supporting cell growth and repair.

Vitamin E
Bilberries are also a good source of vitamin E, a fat-soluble antioxidant that protects cells from oxidative damage. It is known for supporting cardiovascular health by preventing the oxidation of LDL cholesterol, reducing the risk of plaque buildup in the arteries, which can lead to heart disease. Vitamin E also contributes to skin health by protecting it from damage caused by free radicals, UV rays, and environmental pollutants.

Rich in Essential Minerals

Manganese
Manganese is a vital trace mineral involved in numerous physiological processes, including an antioxidant function as a cofactor for the antioxidant enzyme superoxide dismutase (SOD), which helps protect cells from oxidative damage and it supports bone health

Magnesium
A crucial mineral involved in over 300 biochemical reactions in the body including muscle and nerve function, energy production: and heart health: It helps maintain a regular heartbeat and is beneficial for cardiovascular health.

Potassium
An important electrolyte that regulates fluid balance and nerve signals. This helps control blood pressure, muscle and nerve function: and heart health.

Iron
Essential for the production of hemoglobin, which carries oxygen in the blood, as well as supporting cognitive health. Adequate iron levels are important for maintaining focus, learning, and memory.

Phosphorus
Phosphorus is a key component of bones, teeth, and cellular membranes. It is also involved in the body's energy production, particularly in the formation of ATP, the energy currency of the cells, and it supports the repair and maintenance of tissues and cells.

Zinc
This is an essential mineral with numerous biological functions, including immune response and DNA synthesis.

Copper
This is a trace mineral involved in iron metabolism, connective tissue formation, and energy production. It helps the body absorb and utilize iron, preventing iron-deficiency anemia, and plays a role in maintaining healthy blood vessels, nerves, and immune function.

Rich in Antioxidants
Bilberries are especially known for their anthocyanins, powerful antioxidants that give the berries their dark blue color. These compounds help reduce inflammation, protect cells from oxidative stress, and support cardiovascular health by improving blood vessel integrity and reducing blood clot formation.

Bilberries also contain other antioxidant compounds such as resveratrol, vitamin E, ellagic acid, and phenolic acids, which contribute to cancer prevention and cardiovascular protection.

Anti-inflammatory Phenolic Compounds
In addition to anthocyanins, bilberries contain phenolic compounds such as quercetin, catechins, tannins, and ellagitannins. These compounds are known for their anti-inflammatory, antimicrobial, and antioxidant properties, contributing to their ability to support cellular health, reduce cancer risk, and even enhance iron metabolism by chelating heavy metals from the body.

This rich nutritional profile provides a phenomenal array of health benefits supporting the well-deserved centuries old reputation of bilberries as a super food.

Health Benefits

Supports Cardiovascular Health
Bilberries are beneficial for heart health by lowering LDL cholesterol levels, reducing blood pressure, and improving circulation, which helps lower the risk of heart disease and atherosclerosis. The anthocyanins in bilberries also strengthen blood vessels and improve blood flow, reducing the risk of blood clots. Regular consumption has been linked to lower cholesterol and triglycerides while raising HDL cholesterol, all of which contribute to a healthier heart.

In fact, bilberries contribute to the overall health of the vascular system by repairing damaged proteins in blood vessel walls and improving the structural integrity of veins and capillaries. This benefit makes bilberries effective in managing conditions like varicose veins and improving overall vascular health.

Supports Brain Health
The antioxidants in bilberries protect the brain from oxidative stress, potentially slowing cognitive decline and reducing the risk of neurodegenerative diseases like Alzheimer's. Their anthocyanins and phenolic acids have been shown to improve memory and focus, with some studies suggesting they may decrease the buildup of harmful beta-amyloid proteins in the brain, contributing to improved cognitive function.

Cancer Prevention
Bilberries contain powerful anthocyanins and phenolic compounds that may inhibit the growth of cancer cells, particularly in colon cancer. Their strong antioxidant and anti-inflammatory properties help protect against the oxidative stress that contributes to cancer development, providing potential cancer-preventive benefits.

Immune System Support
Bilberries are rich in vitamin C, which plays a crucial role in enhancing immune response by supporting the production and function of white blood cells. The anthocyanins and other antioxidants in bilberries protect immune cells from oxidative damage, helping them function efficiently and fight off pathogens, thus supporting the body’s immune system.

Anti-Inflammatory Protection
The anthocyanins in bilberries provide strong anti-inflammatory effects, reducing symptoms of conditions like rheumatoid arthritis and thrombosis. Some studies suggest that their anti-inflammatory effects may be more potent than aspirin.

Maintains Vision and Eye Health
Bilberries are well known for their ability to improve night vision, historically used by World War II pilots to enhance visual acuity in low-light conditions. This benefit is attributed to the high anthocyanin content in bilberries, which also helps reduce eyestrain. Additionally, bilberries support retinal health and may reduce the risk of age-related macular degeneration and cataracts. They are also beneficial for treating retinopathy and protecting against other eye conditions like glaucoma, especially when combined with lutein.

Reduced Risk of Type 2 Diabetes
Bilberries improve insulin sensitivity and help regulate blood sugar levels, making them beneficial for people with type 2 diabetes or those at risk of developing the condition. Regular consumption of bilberries has been linked to better glycemic control, reduced HbA1c levels, and overall improved metabolic health.

Improved Digestion
Bilberries offer anti-inflammatory benefits that help reduce inflammation in the digestive system, alleviating conditions like diarrhea, nausea, and indigestion. The antioxidants, tannins, and pectin in bilberries also support managing ulcerative colitis. Additionally, the fiber content in bilberries promotes healthy digestion and regular bowel movements.

Suggestions for enjoying our fresh frozen wild bilberries
• Fresh or Raw: Enjoy bilberries fresh as a snack, in fruit salads, or as a topping for yogurt, pancakes, oatmeal, or cereal.
• Smoothies and Juices: Blend them into smoothies or juices for a nutrient-rich drink.
• Jams and Preserves: Bilberries can be cooked down into jams, jellies, or syrups, which are popular for spreading on toast or adding to desserts.
• Baked Goods: They are perfect for pies, muffins, and cakes, where their tartness adds depth to the sweetness of the dish.
• Sauces: Bilberry sauces are a delicious accompaniment to savory dishes like roasted meats or poultry, especially when combined with herbs and spices.
• Dried Bilberries: These can be used in granola, trail mix, or as a topping for baked goods.
A final word Incorporating wild bilberries into your diet offers not only a delightful burst of sweet-tart flavor but also a wealth of health benefits. Whether enjoyed fresh, in smoothies, or baked into your favorite treats, wild bilberries are a perfect blend of taste and nutrition, making them a truly rewarding addition to any healthy lifestyle.
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Resources Used for NWWF  Fresh Frozen Wild Bilberries
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https://www.webmd.com/diet/health-benefits-bilberry
https://draxe.com/nutrition/bilberry/
https://www.organicfacts.net/health-benefits/fruit/bilberry.html
https://www.healthline.com/nutrition/bilberry-benefits
https://journalofnutrition.org/encyclopedia/bilberry-what-is-bilberry/
https://www.mindbodygreen.com/articles/bilberries