Lingonberry controls weight, promote healthy gut bacteria, high in antioxidants, promotes healthy blood sugar levels, reduce cancer risk, reducing urinary tract infections(UTI), supports heart health, oral health, age spots, protect eye health, food preservation and brain health, antiviral, kidney protection and healthy diet.
Lingonberries are small, red berries that grow on a small evergreen shrub called Vaccinium vitis-idaea, belonging to the same family as the blueberry and cranberry, which is native to the Scandinavian region of northern Europe. The taste of fresh lingonberry is very sour and quite tart but with a hint of sweetness, the flavor is similar to cranberries. The berry is also known by many other names such as bearberry, redberry, partridgeberry, foxberry, cowberry, and Alaska lowbush cranberry.
Whether eaten raw or cooked, lingonberries taste delicious and are nowadays considered a superior berry to the cranberry. They are a great option in juices, jams, shakes and sauces. Lingonberries have a high nutritional value. The potential health benefits, such as weight control and heart health make it a super fruit.Added to these there are many other health benefits of these berries:
15 Must Know Amazing Health Benefits of Lingonberry
May aid weight control
Lingonberries are better than other berries at countering the effects of a high-fat diet and blocking weight gain, as they are low in calories. Per ¾-cup (100-gram) serving provides just 54 calories.
A three-month study conducted on mice on a high-fat diet revealed that, those receiving 20% of their calories from lingonberries weighed 21% less and had significantly lower body fat than those eating an equal-calorie, high-fat diet without berries. And according to this study the anti-obesity effects of lingonberries could be due to changes in gut bacteria that favor leanness.
Another study suggests that lingonberries inhibit the action of an enzyme needed to digest fat from food. If you don’t digest fat, you won’t obtain its calories.
Promote healthy gut bacteria
Gut microbiota plays an important role in the development of obesity and obesity-associated impairments such as low-grade inflammation. Lingonberries have shown to prevent diet-induced obesity and low-grade inflammation.
Chronic inflammation plays a role in many conditions, including heart disease, type-2 diabetes, non-alcoholic fatty liver disease, and dementia.
Thus, adding lingonberries to your diet may trigger changes in the makeup of gut bacteria, protecting against low-grade inflammation. This reduces the risk of chronic diseases.
High in antioxidants
Lingonberries are rich in antioxidants such as manganese, vitamin c, vitamin e, and certain plant compounds such as anthocyanins, and quercetin.
Antioxidants help to lower your risk of infections and some forms of cancer. The antioxidants present in lingonberries act as anti-inflammatory agent. And the plant compounds reduce the risk of high blood pressure, heart disease, and other conditions.
Promotes healthy blood sugar levels
According to test-tube, animal, and preliminary human studies, lingonberries and lingonberry extract help control blood sugar which may be due to their polyphenol and fiber content.
A test conducted on healthy men and women, where they were given yogurt with lingonberry powder to eat. And the results turned out good as the blood sugar level was 17% lower compared to a control group who ate the sugar without lingonberries. Hence managing insulin levels helps preserve the body’s responsiveness to insulin, reducing the risk of type-2 diabetes and obesity.
May reduce cancer risk
Fruits like lingonberries provide fiber, plant compounds, and vitamins that may reduce cancer risk. A test-tube study found that fermented lingonberry juice inhibited the growth and spread of oral cancer cells.
Another research published in the journal of agricultural and food chemistry indicates that procyanidins found in lingonberry may help fight human cervical cancer and colon cells
Reducing urinary tract infections(uti)
Lingonberry has the same uti-fighting properties as that of cranberry. In a study conducted, the researchers found that those who drank a combination of lingonberry and cranberry juice had reduced recurrences of urinary tract infections.
However, extensive trials will be needed to help establish the ability of lingonberry to solely fight uti without the need for cranberry.
May support heart health
The polyphenol and fiver content in lingonberries may promote heart health. The test-tube and animal studies suggest that lingonberries may help relax the heart’s arteries to support blood flow, slow the progression of artherosclerosis, lower triglycerides and protect heart cells from oxidative damage.
However, researching on human is needed to confirm the possible heart health benefits of lingonberries.
For oral health
Most of the oral infections/diseases are caused by bacterial overgrowth which can be prevented with a diet which is low sugar but high in anti-inflammatory and anti-inflammatory and anti-bacterial properties.
As we have learned the anti-inflammatory nature of lingonberry it may help prevent oral infections and oral diseases based on a study published in 2001. The study discovered that the tannin present in lingonberries could affect a powerful antimicrobial action against two of the bacteria responsible for gum and mouth disease.
For age spots
Not just the fruit but the leaves of lingonberry also provide health benefits. The leaves contain high amounts of arbutin similar to uva-ursi which is known to remedy hyperpigmentation and age spots.
Lingonberry seed oil is rich in natural compounds (such as skin-lightening arbutin and anti-inflammatory plant sterols) that help neutralize the effects of sun’s radiation. An italian study confirms that 90% of women who use it daily have brighter, younger-looking skin.
May protect eye health
Our retina is vulnerable to ultraviolet a (uva) light from the sun and blue light, such as from sunlight and digital devices like smartphones and computes.
Preliminary research suggests that the plant compounds, including anthocyanins in lingonberry extract may protect the eyes from damaging blue and uva light, but human studies are still to be done to confirm the benefits of this berry in eye health.
Lingonberry extract strongly deters the growth of bacteria that commonly cause food poisoning. The concentration of this berry added to a reduced-sugar fruit spread helped inhibit mold growth.
Cranberry and lingonberry concentrates as interesting candidates for natural preservation against fungal growth in sugar reduced fruit spreads.
Test-tube studies suggest that the antioxidants present in lingonberries or their extract may improve the brain functions, including memory when under stress, and protect brain cells.
Wild berry species are a valuable resource of antiviral substances. They have been traditionally applied for their antiseptic, antimicrobial, cardioprotective and antioxidant properties.
In a test-tube study conducted, the antioxidants and plant compounds present in lingonberries and lingonberry extract stopped the replication of influenza virus a snd inhibited coxsackievirus b1, which is linked to an increased risk of type 1 diabetes.
Lingonberries contain high levels of abthocyanins which are bioavailable in the kidney and may be protective against ischemia-reperfusion induced acute kidney injury.
And in a research, rats were fed 1ml of lingonberry juice daily for three weeks prior to kidney injury, protected them from loss of kidney function. The juice’s anthocyanins reduced damaging kidney inflammation.
These bright red colored berries add a vibrant color and sweet-tart flavor to many dishes. This fruit can be consumed in any form such as juices, jams and sauces. Besides fresh, lingonberries can also be taken in frozen or powdered form.
They can be added to yogurt, smoothies, protein shakes, green salads, top pancakes and waffles, muffins, into oatmeal or cold cereal, etc.
These are some of the interesting health benefits of lingonberries. Though they are not found fresh in all parts of the world, it can be substituted by jams or juices. Also just like any other berry or food ingredient, lingonberries also should be consumed in a limited amount to keep the health benefits intact.