Health Benefits and Side Effects of Lingonberries
Lingonberries, small red berries related to blueberries and cranberries, are known for their numerous health benefits. They can aid in weight control, fight cancer cells, and prevent colon cancer.
If you come across lingonberries at a health supply outlet or specialty grocery store, you may be intrigued. In countries like Sweden, they are a culinary staple, particularly during the holidays. Recently, lingonberries have gained popularity in the United States due to their nutritional value.
Lingonberries are a versatile addition to any diet. Do you want to learn more about this delicious fruit? Read on to discover its health benefits, side effects, and uses.
The lingonberry belongs to the same family as blueberries and cranberries. This small red berry grows on a woody shrub primarily found in cold climates in the Northern hemisphere. It is harvested in the United States, Canada, Germany, and various northern European countries.
Due to its global distribution, lingonberries have several alternative names, such as alpine cranberry, cowberry, and lingon.
Currently, most lingonberries are harvested from wild plants, making them less affordable and accessible compared to their blueberry and cranberry relatives.
What do lingonberries taste like?
Lingonberries have an acidic and tart flavor, similar to cranberries. Many people enhance their taste by cooking them with sweeteners.
The best time to harvest lingonberries is after a frost.
What are lingonberries used for?
Lingonberries have numerous uses in both culinary and medicinal contexts. In Scandinavian countries, they are commonly used to make lingonberry sauce, which pairs well with Swedish meatballs.
You can enjoy lingonberries fresh or incorporate them into various dishes and beverages, including candy, cheesecake, and juice. They are also used in sauces, soufflés, and wines. Lingonberries complement cheese dishes and various meat-based meals.
In addition to culinary uses, lingonberries have medicinal properties. They are often consumed by women to prevent urinary tract infections and can also boost the immune system.
Some gardeners and landscapers grow lingonberry bushes for their aesthetic appeal as an ornamental ground cover.
What is the nutritional value of lingonberries?
Lingonberries are considered a superfood due to their high mineral and vitamin content. A 100-gram serving of fresh lingonberries contains:
- Carbohydrates: 11.5g
- Dietary fiber: 3.7g
- Fats: 1.2g
- Water: 86.3g
- Vitamin C: 11.0mg
- Vitamin E: 1.60mg
- Potassium: 89.0mg
- Calcium: 20.00mg
- Phosphorus: 16.0mg
- Magnesium: 9.00mg
Lingonberries are hydrating due to their high water content. They also provide dietary fiber, which aids in weight control and digestion.
The fruit is rich in essential vitamins, such as vitamin C, which strengthens the immune system. Lingonberries also contain vitamin E, known for its muscle-strengthening properties.
Furthermore, lingonberries are an excellent source of minerals like potassium, calcium, phosphorus, and magnesium, which support various bodily functions.
QUESTION
What are the health benefits of lingonberries?
Lingonberries offer numerous health benefits, as supported by recent studies:
- Weight control: Research on mice has shown that lingonberries can prevent adverse effects caused by a high-fat diet, such as elevated glucose levels, high cholesterol, and visceral fat gain.
- Cancer-fighting properties: Lingonberries contain antioxidants that can help kill cancer cells by minimizing cell damage caused by oxygen.
- Cardiovascular health: Regular consumption of lingonberries can improve cardiovascular health by increasing HDL cholesterol levels and reducing blood pressure.
- Colon cancer prevention: Antioxidant-rich berries like lingonberries can help prevent colorectal cancer.
- Eye health protection: Lingonberries, with their high antioxidant content, may contribute to improved vision health and protection against eye conditions.
- Inflammation reduction: Lingonberries have shown the ability to reduce low-grade inflammation, as demonstrated in a study involving mice.
- Diabetes management: The polysaccharides found in lingonberries can lower glucose levels by inhibiting α-glucosidase activity, potentially aiding in the prevention and management of type 2 diabetes.
Further research is required to fully understand the extent of lingonberries’ health effects. However, their inclusion in the diet has the potential to promote overall health and reduce the risk of various conditions.
Are there any side effects to consuming lingonberries?
Although rare, there have been reported side effects associated with lingonberries, including:
- Allergic reactions: There is a case report of an allergic reaction occurring after consuming lingonberry jam. This incident represents the first recorded allergic reaction to lingonberries.
- Nausea: Some studies have found that consuming berries from the Vaccinium family, which includes lingonberries, can cause nausea. However, other trials had participants who reported no side effects after eating the berries.
Despite these uncommon side effects, lingonberries are an increasingly popular fruit that can help reduce the risk of developing various illnesses. Incorporating these antioxidant-rich berries into your diet can lead to significant nutritional benefits.
Sources:
– “Favorable effects of berry consumption on platelet function, blood pressure, and HDL cholesterol.” The American Journal of Clinical Nutrition
– “Allergy to lingonberry: A case report.” Clinical and Molecular Allergy
– “The chemical composition, antioxidant activity and a-glucosidase inhibitory activity of water-extractable polysaccharide conjugates from northern Manitoba lingonberry.” Cogent Food and Agriculture
– “The Lowdown on Lingonberries.” Cornell University College of Agriculture and Life Sciences Cornell Cooperative Extension
– “Effects of Vaccinium Berries on Serum Lipids: A Meta–Analysis of Randomized Controlled Trials.” Evidence-Based Complementary and Alternative Medicine
– “Lingonberries alter the gut microbiota and prevent low-grade inflammation in high-fat diet-fed mice.” Food & Nutrition Research
– “Characterization of in vitro antifungal activities of small and American cranberry (Vaccinium oxycoccos L. and V. macrocarpon Aiton) and lingonberry (Vaccinium vitis-idaea L.) concentrates in sugar-reduced fruit spreads.” International Journal of Food Microbiology
– “Lingonberrry (Vaccinium vitis-ideaea L.) Fruit as a Source of Bioactive Compounds with Health-Promoting Effects—A Review.” International Journal of Molecular Sciences
– “Antioxidant Activity in Lingonberries (Vaccinium vitis-idaea L.) and Its Inhibitory Effect on Activator Protein-1, Nuclear Factor-κB, and Mitogen-Activated Protein Kinases Activation.” Journal of Agricultural and Food Chemistry
– “Antioxidants and Vision Health: Facts and Fiction.” Molecular and Cellular Biochemistry
– “Chemopreventative and Therapeutic Effects of Edible Berries: A Focus on Colon Cancer Prevention and Treatment.” Molecules
– “A Cowberry by Another Other Name…” Nebraska Extension in Lancaster County
– “Vaccinium vitis-idaea-L.” Plants For A Future
– “Beneficial effects of lingonberry (Vaccinium vitis-idaea L.) supplementation on metabolic and inflammatory adverse effects induced by high-fat diet in a mouse model of obesity.” PLoS One
– “Nutritional Composition and Antioxidant Properties of Fruits and Vegetables, Chapter 27 – Lingonberries.” Ross, K., et al., Academic Press, 2020.
