What Are the Health Benefits and Side Effects of Lingonberries?

The lingonberry is a small, bright red berry that belongs to the same plant family as the blueberry and cranberry. Health benefits of lingonberries include that they help control weight, fight cancer cells, prevent colon cancer, and other benefits.

If you visit a health supply outlet or specialty grocery store, you may notice an unusual cherry red fruit: the lingonberry. For residents of Baltic and Nordic countries like Sweden, lingonberries are a culinary staple, especially during the holidays. In recent years, the lingonberry has also gained popularity in the United States due to its many nutritional benefits. 

Lingonberries can make a healthy addition to many healthcare regimens and meals. Are you interested in learning more about this delicious fruit? Read on to discover the health benefits, side effects, and uses of lingonberries. 

The lingonberry (Vaccinium vitis-idaea L.) is a small, bright red berry that belongs to the same plant family (Ericaceae) as the blueberry and cranberry. This berry grows on a perennial woody shrub that flourishes in cold climates in the Northern hemisphere. People grow and harvest lingonberry in northern American states like Alaska, New York, and Oregon. Lingonberries also grow wild in the Canadian Pacific Northwest, Germany, Greenland, northern Europe, Scandinavia, and other regions. 

Because of its global distribution, lingonberry has many nicknames. You may see this fruit referred to as: 

• Alpine cranberry 
• Cowberry
• Dry ground cranberry
• Foxberry
• Lingon or lingen 
• Mountain cranberry
• Red whortleberry

Experts are still developing effective techniques to breed lingonberries for commercial production. Currently, most lingonberries come from local harvests of wild plants. As a result, the fruit is not as affordable and widely available as its blueberry and cranberry relatives. 

In appearance and flavor, lingonberries resemble cranberries. When eaten raw, they have an acidic, tart flavor. Many people cook lingonberries with sweeteners to make their taste more palatable. 

For the best taste, harvest lingonberries after a frost. 

The versatile lingonberry has many uses as food and medicine. They play an important role in the diet of many Scandinavian people. For instance, a lingonberry sauce often accompanies Swedish meatballs. 

You can eat lingonberries fresh or use them to produce many beverages and foods, including: 

• Candy
• Cheesecake
• Ice cream
• Jam
• Jelly
• Juice 
• Liqueur 
• Sauce
• Soufflé 
• Syrup
• Trifle
• Wine

Many people also incorporate lingonberries into cheese dishes and meals made with chicken, ham, pork, turkey, wild game, and other meats. 

Lingonberry could also be a valuable natural food preservative. One study found that the fruit has antifungal properties that can help prevent the growth of harmful bacteria in sugar-reduced fruit spreads and other foods.  

Lingonberries also have many medicinal uses. For example, women frequently drink lingonberry juice as a remedy for recurrent urinary tract infections. The fruit may also help boost the immune system, reducing your susceptibility to illness and infections. 

Finally, some gardeners and landscapers plant lingonberry bushes as an ornamental ground cover. 

The lingonberry is a superfood that contains many beneficial minerals and vitamins. One hundred grams of fresh lingonberries contain the following nutrients:

• Carbohydrate: 11.5 g
• Dietary fiber: 3.7 g
• Fats: 1.2 g
• Water: 86.3 g 
• Vitamin C: 11.0 mg
• Vitamin E: 1.60 mg
• Potassium: 89.0 mg 
• Calcium: 20.00 mg
• Phosphorous: 16.0 mg 
• Magnesium: 9.00 mg 

Lingonberries contain a large portion of water, so they’re an easy and tasty source of hydration on a hot day. They also contain dietary fiber, which helps control weight and regulate the digestive system. 

The fruit is also an excellent source of many essential vitamins, such as C and E. Vitamin C helps your immune system function properly and can help prevent and treat the common cold, depression, scurvy, skin infections, and many other conditions. Lingonberries also contain Vitamin E, which can strengthen muscles and treat diseases like diabetes, epilepsy, heart failure, and pregnancy complications. 

Additionally, lingonberries are a great source of four essential minerals. They contain a hefty dose of potassium, a mineral that helps with many bodily functions like muscle contractions. The fruit also provides calcium and phosphorus, two minerals that play a vital role in bone and teeth health. Finally, lingonberries are an excellent source of magnesium, a mineral that helps your digestive system, muscles, and nervous system function properly. 

Along with packing a strong nutritional punch, lingonberries can help prevent and treat many common health issues. Recent studies have demonstrated that the fruit provides many health benefits, including: 

• Control weight. A trial conducted on mice found that lingonberries can prevent many adverse effects caused by a high-fat diet. For example, mice who ate lingonberries avoided developing elevated glucose levels, high cholesterol, and visceral fat gain. 
• Fight cancer cells. Lingonberries have many antioxidants, molecules that decrease cell damage caused by oxygen. Research suggests that eating lingonberries can help kill cancer cells due to their antioxidant properties. 
• Improve cardiovascular health. Regularly eating even a moderate amount of lingonberries can enhance your cardiovascular health by boosting HDL cholesterol levels and lowering blood pressure. 
• Prevent colon cancer. Consuming lingonberries and other antioxidant-rich berries can prevent colorectal cancer. 
• Protect eye health. Eating fruits that contain high amounts of antioxidants may improve your vision health. Studies suggest that antioxidants can help protect against glaucoma and premature retinopathy, a disease that damages the retina. 
• Reduce inflammation. A study conducted on mice showed that lingonberries can reduce low-grade inflammation. 
• Treat diabetes. Lingonberries contain polysaccharides that inhibit α-glucosidase activity, which reduces glucose levels. As a result, the fruit may help prevent and manage type 2 diabetes. 

More research is needed to determine the full health effects provided by lingonberries. However, these studies show that adding lingonberries to your diet can easily boost your overall health and avoid many serious health conditions. 

Adverse reactions to lingonberries rarely occur. Known side effects of consuming the fruit include: 

• Allergic reaction. One case study reports that a woman experienced an allergic reaction after consuming lingonberry jam. The authors note that this incident was the first known allergic reaction to lingonberries. 
• Nausea: Two studies found that participants experienced nausea after consuming berries in the Vaccinium family, which includes lingonberries. However, subjects in similar trials reported no side effects after eating the berries. 

Despite these uncommon side effects, lingonberries are an increasingly popular fruit that can decrease the likelihood of developing many illnesses. Add this antioxidant-rich food to your diet today to start enjoying the nutritional benefits.