Bilberries are a nutrient-dense berry, like the majority of berries. They are frequently referred to as European blueberries since they are a member of the same plant family as this well-known fruit and share a similar nutritional profile. As a result, one cup of bilberries should provide about 85 calories, 15 grams of naturally occurring sugar, and 4 grams of fiber (148 grams). They probably contain around 85% water, good levels of manganese, and vitamins C and K, just like blueberries do.

Antioxidants, which are healthy plant chemicals that help shield your body from harm and disease, are abundant in bilberries. Berries, particularly blueberries, are among the foods with the highest antioxidant content, according to research. Bilberries and blueberries are closely related, therefore they probably have similar qualities. Bilberries are a particularly good source of anthocyanins, the potent flavonoid antioxidant that gives red, purple, and blue fruits and vegetables their distinctive color. Bilberries also include vitamin C and phenolic acids. The majority of these berries' beneficial properties are thought to be caused by anthocyanins.

The most well-known benefit of bilberries is their reputed enhancement of vision, particularly night vision. The effects of these berries on night vision have been investigated in a few small trials, however, it was determined that there is insufficient data to substantiate this advantage. However, bilberries may also have significant advantages for your vision. One 2-year trial in glaucoma patients found that consuming 120 mg of bilberry anthocyanins daily improved visual performance by about 30%, while the placebo group saw a worsening visual function. Glaucoma is a disorder that causes a gradual loss of vision.

According to additional research, taking supplements containing 160–480 mg of powdered bilberry extract daily may help to lessen eye dryness and other signs of eye tiredness brought on by using video display terminals.

Inflammation, which is thought to be the underlying cause of many diseases, may be combated by bilberries. Anthocyanins, which are antioxidants with anti-inflammatory characteristics, may have a role in this impact. In 3-week research, participants who took a supplement daily containing 300 mg of bilberry anthocyanins saw a 38–60% decrease in inflammatory markers, compared to a 4-6% decrease in the placebo group.

Additionally, a short 4-week trial found that, in comparison to a placebo, consuming 11 ounces (330 ml) of bilberry juice daily dramatically decreased inflammation indicators. Anthocyanins, which are antioxidants and are abundant in bilberries, may lower inflammation-related biomarkers.

A common herbal therapy for lowering blood sugar in those with type 2 diabetes is bilberries. According to experts, berries work similarly to some blood sugar-lowering drugs by preventing the digestion and absorption of carbohydrates in your gut. According to animal research, bilberries' anthocyanins may also promote the release of insulin, a hormone essential for transferring sugar from the blood into cells.

In comparison to a placebo, one study found that bilberry extract significantly lowered blood sugar levels in persons with type 2 diabetes. The amount of extract was equal to 50 grams of fresh bilberries. Another 8-week trial found that persons with metabolic syndrome—a group of disorders that raises your risk of type 2 diabetes, stroke, and heart disease—had higher levels of insulin secretion when they had fresh bilberries in their diet.

Your heart health may benefit from bilberries. This may be partially due to their high vitamin K content, which lowers your risk of heart attack and stroke by assisting in the prevention of blood clot formation. The unique combination of anthocyanins found in bilberries may also help decrease blood pressure, according to a test-tube study. In one 8-week trial, 35 participants who consumed a variety of berries, including bilberries, daily saw improvements in their blood pressure, HDL (good) cholesterol levels, and platelet function—all indicators of a healthier heart.

In a different 12-week research, participants who consumed 320 mg per day of anthocyanins from blackcurrant and bilberries saw an 11% increase in HDL (good) cholesterol and a 14% decrease in LDL (bad) cholesterol levels, compared to less than 1% decrease in the placebo group.