Are you looking for a superfood that can help reduce inflammation in your body? Look no further than bilberries. These small blueberries are packed with antioxidants, anti-inflammatory compounds, and nutrients that can help support overall health. In this article, we’ll explore the nutritional values of bilberries, their effects on bone health, and their anti-inflammatory benefits. We’ll also provide a unique recipe for an anti-inflammatory smoothie, as well as some dietary advice and food combining tips.
Nutritional Values of Bilberries
Bilberries are a rich source of vitamins C and K, fiber, and antioxidants. According to the US National Nutrient Database, one cup of raw bilberries contains:
- Calories: 85
- Carbohydrates: 21 g
- Fiber: 4 g
- Protein: 1 g
- Fat: 0.5 g
- Calcium: 9 mg
- Iron: 0.5 mg
- Magnesium: 7 mg
- Sodium: 1 mg
- Potassium: 98 mg
- Vitamin A: 69 IU
- Vitamin C: 9 mg
As you can see, bilberries are a low-calorie, nutrient-dense fruit that can help support various functions in your body.
Effects on Bone Health
Bilberries have been linked to improved bone health. A 2012 study published in the Journal of Agricultural and Food Chemistry found that bilberry extract can promote the formation of new bone cells and prevent bone loss in rats. The researchers concluded that bilberries could be a valuable dietary supplement for the prevention of osteoporosis.
Anti-Inflammatory Benefits
One of the most impressive benefits of bilberries is their anti-inflammatory properties. Chronic inflammation can lead to a variety of health issues, including heart disease, cancer, and neurological disorders. Bilberries contain compounds that can help reduce inflammation in your body.
For example, a 2012 study published in the Journal of Medicinal Food found that bilberry extract can reduce inflammation in cells of the immune system. Another study published in the same journal in 2014 found that daily consumption of bilberry extract can reduce levels of a pro-inflammatory marker in the blood.
Immune System Effects
In addition to its anti-inflammatory effects, bilberries can also boost your immune system. A 2014 study published in the Journal of Nutrition found that bilberry extract can increase the production of a type of immune cell that fights off infections and diseases.
Food Combining and Dietary Advice
To maximize the benefits of bilberries, it is important to combine them with other nutrient-dense foods. For example, adding bilberries to a smoothie with leafy greens, ginger, and turmeric can create a powerful anti-inflammatory and immune-boosting drink. It’s also important to limit processed foods and sugar, which can cause inflammation in the body.
Anti-Inflammatory Smoothie Recipe
Here’s a unique recipe for an anti-inflammatory smoothie that incorporates bilberries:
Ingredients
- 1 cup of bilberries, fresh or frozen
- 1 cup of spinach
- 1/2 an avocado
- 1/2 a banana
- 1/2 inch ginger root
- 1/2 tsp turmeric powder
- 1 tsp honey
- 1 cup of almond milk
Instructions
- In a blender, add all the ingredients and blend until smooth.
- Pour into a glass and enjoy!
This smoothie is packed with anti-inflammatory and immune-boosting ingredients that can help support overall health.
Conclusion
Bilberries are a healthy and delicious superfood that should be a part of your diet. They offer numerous benefits, including anti-inflammatory and immune-boosting effects, as well as improved bone health. Try incorporating bilberries into your diet with the delicious smoothie recipe above or by simply enjoying them as a snack.
If you love anti-inflammatory fruits, check out the rest of our fruits section here, or pop over to our anti-inflammatory herbs section where you can find powerful goodness to add to any autoimmune smoothie.
Thank you for reading, and we look forward to sharing more health tips with you in the future!