Have you ever heard of bilberry? This small, blueberry-like fruit is often overlooked but it has been found to have a number of cognitive benefits.

From improved memory to increased mental clarity, bilberry is a powerful natural supplement that you can easily incorporate into your diet. In this article, we will explore the cognitive benefits of bilberry and what you need to know in order to begin reaping its benefits.

What is bilberry?

Bilberry, also known as Vaccinium myrtillus, is a small, blue-black berry that grows in Europe, Asia, and North America. Bilberry is similar in appearance to the American blueberry, but smaller and darker.

For centuries, bilberry has been used in traditional medicine for treating a variety of medical conditions.

In particular, the anthocyanosides, which are the pigments that give bilberries their deep blue color, have been found to have significant antioxidant and anti-inflammatory properties.

Bilberry and cognitive function

There is growing evidence that consuming bilberry can have a positive impact on cognitive function. Here are some of the cognitive benefits of bilberry:.

Improved memory

Bilberry extracts have been found to have positive effects on memory.

In a study published in the Journal of Agricultural and Food Chemistry, researchers found that participants who consumed bilberry extracts showed improved spatial working memory compared to a placebo group.

A similar study published in the journal Nutrients found that bilberry extract improved verbal memory in older adults with mild cognitive impairment.

The researchers attributed this effect to the anthocyanosides found in bilberry, which can increase blood flow to the brain and protect against oxidative stress.

Increased mental clarity

Bilberry has also been shown to improve mental clarity and focus.

In a study published in the Journal of Nutrition, Health and Aging, researchers found that participants who consumed bilberry extract performed better on cognitive tests that assessed attention and mood compared to a placebo group. The researchers believe that the anthocyanins found in bilberry may have a neuroprotective effect on the brain, which could result in increased mental clarity and focus.

Reduced inflammation

Bilberry has powerful anti-inflammatory properties that can help protect the brain from damage caused by oxidative stress and inflammation.

These properties are also beneficial for people who suffer from conditions such as arthritis or inflammatory bowel disease.

Researchers believe that the anti-inflammatory effects of bilberry are due to the high levels of anthocyanins and polyphenols found in the fruit.

These compounds can neutralize free radicals in the body, which can cause damage to cells and tissues and lead to chronic inflammation.

Improved vision

Bilberry is also known for its positive effects on vision. The anthocyanosides found in bilberry can help improve the health of the retina and reduce the risk of age-related macular degeneration, which is a common cause of blindness in older adults.

A study published in the Journal of Applied Nutrition found that subjects who consumed bilberry extracts experienced improved visual acuity and sensitivity to contrast.

The researchers attributed the positive effects to the anthocyanosides, which can improve the delivery of oxygen and other nutrients to the retina.

How to take bilberry

Bilberry can be taken in several forms including capsules, powder, extracts, and dried berries.

If you decide to take bilberry supplements, it is important to follow the recommended dosage on the packaging and consult with a healthcare professional if you have any underlying medical conditions or are taking any medications.

In addition to supplements, you can also incorporate fresh or frozen bilberries into your diet. Bilberries are rich in antioxidants, fiber, and vitamin C, making them a healthy addition to smoothies, oatmeal, or salads.

Conclusion

Bilberry is a powerful natural supplement that has a number of cognitive benefits. From improved memory to increased mental clarity, bilberry can help protect the brain from damage and improve cognitive function.

If you are interested in taking bilberry supplements or incorporating fresh or frozen bilberries into your diet, be sure to consult with your healthcare professional to ensure that it is right for you.