Lingonberry (Vaccinium vitis-idaea) is a berry widely found in the wild in Finland, known for both its tart flavor and its diverse health benefits. This berry has been a part of Finnish food culture for centuries, and its health-promoting properties have made it a favorite on the Finnish table.
Lingonberry nutritional content
Lingonberries are small but nutritious berries, rich in health-promoting nutrients such as vitamins, antioxidants, and fiber.
Lingonberry contains
- Fat 10%
- Protein 4%
- Carbohydrate 64%
- Organic acids 12%
- Fiber 9%
Minerals and trace elements in 100 g lingonberries
- Calcium 22.0 mg
- Iron 0.4 mg
- Iodide (iodine) 1.0 µg
- Potassium 80.0 mg
- Magnesium 9.0 mg
- Sodium 2.0 mg
- Salt 5.1 mg
- Phosphorus 17.0 mg
- selenium 0.1 µg
- Zinc 0.2 mg
Vitamins in 100 g lingonberries
- Folate 19.6 µg
- Niacin equivalent NE 0.6 mg
- Niacin (nicotinic acid + nicotinamide) 0.5 mg
- Pyridoxine vitamers (hydrochloride) (B6) < 0.01 mg
- Riboflavin (B2) < 0.01 mg
- Thiamine (B1) 0.06 mg
- Vitamin A RAE 0.8 µg
- Carotenoids 31.3 µg
- Vitamin B12 (cobalamin) 0 µg
- Vitamin C 10.7 mg
- Vitamin D 0 µg
- Vitamin E alpha tocopherol 1.5 mg
- Vitamin K 9.00 µg
Lingonberry is full of antioxidants
The health benefits of lingonberries are largely due to their high antioxidant activity. Lingonberries have powerful antioxidant effects. Without antioxidants, oxygen would act like a poison in the body, so antioxidants help the body neutralize harmful oxygen compounds and the body’s cells can function normally.
Lots of fiber
Lingonberries also contain a lot of dietary fiber, which promotes digestion and helps keep blood sugar levels stable.
Contains benzoic acid
Lingonberries are one of the few berries that contain the natural preservative benzoic acid. This substance inhibits the growth of bacteria and mold, which makes lingonberries naturally long-lasting. Lingonberries keep well in cool or frozen conditions.
High in polyphenolic compounds
Lingonberries are the richest in various polyphenolic compounds. Polyphenols are bioactive substances found in plant products. A diet rich in polyphenols has been shown to reduce the risk of cardiovascular disease and cancer, among other things.
Health benefits of lingonberries
Lingonberry offers many health benefits that make it a great addition to your daily diet!
Prevents cardiovascular diseases
Polyphenols are bioactive compounds found in plant products that have been extensively studied in recent years. Polyphenol intake has been linked to a reduced risk of cardiovascular disease and diabetes.
Cancer-protective properties
Lingonberries have been studied for their cancer-protective properties. Animal studies have shown that lingonberries reduce the number and growth of intestinal cancer tumors. In cell studies, lingonberry extracts have inhibited the growth of cancer cells.
For blood sugar control and diabetes prevention
Lingonberries contain fiber and polyphenols that can help balance blood sugar levels, which is especially beneficial for people with diabetes. Animal studies have shown that adding lingonberries to a diet similar to a Western high-fat diet significantly improved blood glucose and lipid levels. Lingonberries have also been found to reduce the activity of certain digestive enzymes, which could help prevent obesity and diabetes by slowing the absorption of fat and sugar.
Helps with digestion and weight management
Lingonberry, which is rich in fiber, helps promote healthy digestion and may help prevent constipation. It has also been studied that adding lingonberry to a diet similar to a Western high-fat diet had a positive effect on the weight and visceral fat of experimental animals, and significantly improved blood glucose and lipid values. Cell and animal studies have shown that lingonberry reduced fat accumulation in fat cells and increased glucose uptake in liver cells.
Prevents low-grade inflammation
The antioxidant properties of lingonberries may help reduce low-grade inflammation in the body, which is important in the prevention of many chronic diseases. This has been studied in mice, among other studies.
Good for brain health
A diet rich in berries has been shown to benefit brain health and protect against age-related brain degeneration. Cell studies have shown that lingonberry polyphenols protect brain cells from damage and beta-amyloid.
May prevent the development of fatty liver
Studies in mice have shown promising results on the effects of lingonberries on the prevention of fatty liver. Lingonberries prevented liver enlargement and serum ALT enzyme elevations caused by a high-fat diet. Elevated serum ALT levels may indicate, among other things, liver cell damage caused by fatty liver.
Antibacterial effects
Lingonberry has also been found to have antimicrobial effects. Studies have shown it to be effective against bacteria, fungi, and viruses.
Growing locations and picking time
Lingonberry thrives especially in dry deciduous forests, on rocks and on light forest edges. It grows throughout Finland, and its range extends from southern Lapland to the coastal regions of southern Finland. Lingonberry is an evergreen shrub that is very resistant to cold climates.
Lingonberry usually blooms in June and July. The flowers are small and pink, and they attract pollinators such as bees. After flowering, berries develop, which begin to ripen in late summer.
Lingonberry season lasts from late August to early October. Lingonberries are at their best in September, when their flavor and nutrient content are at their peak.
Lingonberries are a true treasure of Finnish nature, offering numerous health benefits. They are a nutritious, versatile and long-lasting berry that is an excellent part of a healthy diet. Collect lingonberries in late summer and enjoy their delicious taste and health benefits all year round.
To reap the health benefits, lingonberries, like other berries, should be eaten regularly throughout the year. Outside of the harvest season, it is best to use dried berries to get the best antioxidant effects. Even freshly pressed lingonberries still have plenty of antioxidants after months.