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What to know about lingonberriesMedically reviewed by Grant Tinsley, Ph.D., CSCS,*D, CISSN, Nutrition — By Cecilia Effa on September 16, 2022Lingonberries are small, red berries native to the Scandinavian region of northern Europe. They are tart and slightly sweet, and people use them to make jams and sauces.
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They contain a host of health benefits. Lingonberries are rich in anti-inflammatory and antioxidant properties that may benefit heart and gut health. Lingonberries are not common in people’s diets in the United States.
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In Scandinavia, people collect lingonberries from the wild and often make jams, chutneys, and sauces. This article explains lingonberries in more detail, how to use them, and their numerous health benefits. What are lingonberries
Share on PinterestJohner Images/Getty ImagesLingonberries are small, tart, bright red berries native to the Scandinavian regions of Northern Europe.
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Found on a small shrub called Vaccinium vitis-idaea, they are a member of the Ericaceae family. This family also includes bilberries, cranberries, and blueberries. Other names for lingonberries include:partridgeberryalpine berrycowberryfoxberrymountain cranberryrock cranberry
Although prevalent in the nordic diet, lingonberries also grow in North America.
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They are popular in various sweet and savory foods, including jams, syrups, sauces, and traditional medicines. Lingonberries are a “superfruit,” meaning they have a variety of health benefits, including:reducing inflammationpreventing obesitypreventing and treating brain aging preventing neurodegenerative disorderspreventing diseases Lingonberries also have the highest antioxidant content of any berries.
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Learn more about superfoods. What do lingonberries taste like
Lingonberries have a tart, acidic, and slightly sweet flavor.
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Some people think they taste similar to cranberries but less tart. Lingonberries are also slightly bitter, so people rarely eat them raw.
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People often cook and sweeten lingonberries to make them more palatable. Health benefits
Lingonberries have an abundance of health benefits.
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They are particularly rich in vitamins, polyphenols, and antioxidants. Below are some of the health benefits of lingonberries. Antioxidants
Lingonberries contain more antioxidants than many other berries.
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Antioxidants are important as they protect against oxidative cell damage, which can lead to various conditions such as:inflammation and inflammatory diseasescardiovascular diseasesdegenerative diseasescancer
Antioxidants and plant compounds present in lingonberries include:Manganese: This is a mineral component of a major antioxidant enzyme known as superoxide dismutase. 100 grams (g) of lingonberries supply 139% of the recommended daily intake (RDI) of manganese.
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Vitamin C: 100 g of lingonberries provide 12% of the RDI for vitamin C, which plays an important role in wound healing and immune function. Anthocyanins: The rich, red coloring of lingonberries comes from anthocyanins, which have anti-inflammatory and antioxidant benefits.
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Quercetin: Lingonberries are also rich in quercetin, which may reduce the risk of heart disease and high blood pressure. In a 2021 study using mice, researchers found that lingonberry supplementation protected against liver damage in mice that ate diets high in fat.
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Reduced risk of cancer
Lingonberries are rich in phytochemicals and polyphenols, which can lower the risk of cancer by preventing tumor growth. A 2018 study found that fermented lingonberry juice had an anticarcinogenic effect on oral cancer cells, inhibiting their growth and spread.
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Further research into the effects of lingonberries on cancer is necessary. Learn more about berries and cancer. Heart health
The high polyphenol and fiber content in berries, including lingonberries, may promote cardiovascular health.
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Anthocyanins, which are responsible for the red color of lingonberries, may also protect heart cells from oxidative damage. Gut health
Bacteria reside in the gut, playing an important role in a person’s overall health.
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What someone eats directly affects their gut microbiota. A 2021 study found that lingonberries can beneficially modify gut microbiota and prevent inflammation in the liver and fat tissue. Chronic inflammation links to various conditions such as:heart diseasetype 2 diabetesnonalcoholic fatty liver diseasedementia
Oral health
Lingonberries are prevalent in traditional nordic medicines to treat oral yeast infections.
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According to research, lingonberries can help prevent bacteria from forming in the mouth, causing oral yeast infections. Weight control
Obesity can contribute to various metabolic disorders, such as type 2 diabetes. An older 2014 study looked into the effect of berry supplementation on mice fed either a low fat diet, high fat diet, or high fat diet supplemented with 20% lingonberry, blackcurrant, bilberry, raspberry, açai, crowberry, prune or blackberry.
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Mice fed with a lingonberry supplement:had a lower body weight compared to those on diets without lingonberriesmaintained weight easierhad fewer bacteria in the gut linked to higher body weight However, it is necessary to conduct similar studies in humans to truly determine the effects of lingonberries on weight. Including lingonberries in the diet may be beneficial for people trying to lose weight. They are a low calorie food, with around 50 calories per 100 g.
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However, many lingonberry products have added sugar, which significantly increases calorie content. Further benefits
Other benefits of lingonberries may include:promoting healthy blood sugar levelshaving antiviral properties lowering urinary tract infections (UTIs) in combination with cranberry juiceprotecting the kidneys from loss of functionpromoting eye health with antioxidants Lingonberries have the highest antioxidant content of many commonly eaten berries, such as strawberries, blackberries, and raspberries.
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Lingonberry nutrition
Lingonberries contain the following nutrients per 100 grams (g):NutrientAmountcalories56protein0.5 gfat0.7 gcarbohydrate8.9 gfiber2.6 gvitamin C10.7 mgvitamin E1.5 mg
For more science-backed resources on nutrition, visit our dedicated hub. Uses for lingonberries
There are many uses for lingonberries.
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Although fine to eat raw, the tart and bitter flavor mean they taste better cooked or added to recipes. Food items
Lingonberries are an ingredient in both sweet and savory foods. They are popular in nordic diets, and items such as lingonberry jam are a staple in many households.
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People can use lingonberries to make:jams and jelliessyrups purees and condiments sauces for meatsfruit juicebeverage concentrateswinesliqueurs tea
During heating, lingonberries’ antioxidant activity can decrease by one-third. Another way to consume them with maximum health benefits is as dried fruits. Find lingonberry recipes here.
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Food coloring
The red coloring of lingonberries comes from anthocyanins, which can be a source of red, blue, and purple colorings in food. Medicine
Lingonberry is an ingredient in certain health supplements due to its rich flavonoid content and other properties. As scientific research reveals the numerous health benefits of lingonberries, it may be a useful ingredient in medications that treat:UTIschronic inflammation cardiovascular diseases neurodegenerative diseases canceroral health
Where to find lingonberries
Lingonberries usually grow wild in forests in northern regions such as:Central EuropeScandinavia RussiaCanada Alaska In the U.S., people can buy frozen lingonberries or lingonberry products online and in specialist grocery stores.
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How to store lingonberries
People rarely eat lingonberries as fresh fruit. People usually forage them from the wild or harvest cultivated crops before processing them.
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Lingonberries can be preserved by: freezing themstoring dry lingonberries in a sealed glass container in a dry, dark placeadding sugar and other ingredients to make jams, syrups, and condimentsstoring them in a sugar solution in glass jars
The benzoic acid in lingonberries means people can pick them in the fall and store them pureed in a cool place without preservatives until the following spring. Summary
Lingonberries are small, red berries native to Scandinavia.
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They also grow in other places, such as North America and Canada. People use lingonberries to make jams, jellies, syrups, and sauces and they are prevalent in the nordic diet. They have various health benefits, due to their anti-inflammatory properties and high antioxidant content.
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Lingonberry may be a useful ingredient in medications, such as mouthwash. People should not consume large quantities of lingonberries without consulting a doctor first.
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Last medically reviewed on September 16, 2022CholesterolDiabetesHeart DiseaseSupplementsCancer / OncologyCardiovascular / CardiologyNutrition / Dietantiaging 18 sourcescollapsedMedical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references.
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We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.Anand David., A. V., et al.
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(2016). Overviews of biological importance of quercetin: A bioactive flavonoid.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214562/Heyman-Lindén, L., et al. (2016).
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Lingonberries alter the gut microbiota and prevent low-grade inflammation in high-fat diet fed mice.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4850145/Heyman, L., et al. (2014). Evaluation of beneficial metabolic effects of berries in high-fat fed C57BL/6J mice.https://www.hindawi.com/journals/jnme/2014/403041/Hewage, S.
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M., et al. (2021).
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Lingonberry improves nonalcoholic fatty liver disease by reducing hepatic lipid accumulation, oxidative stress and inflammatory response.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8067338/Ho, G. T.
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T., et al. (2017). Enhanced glucose uptake in human liver cells and inhibition of carbohydrate hydrolyzing enzymes by nordic berry extracts.https://www.mdpi.com/1420-3049/22/10/1806/htmHoornstra, D., et al.
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(2018). Fermented lingonberry juice inhibits oral tongue squamous cell carcinoma invasion in vitro similarly to curcumin.https://iv.iiarjournals.org/content/32/5/1089.longHow can I improve my gut health?
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(n.d.).https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/how-can-i-improve-my-gut-healthIsaak, C K., et al. (2017). Lingonberry anthocyanins protect cardiac cells from oxidative-stress-induced apoptosis.https://cdnsciencepub.com/doi/10.1139/cjpp-2016-0667?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmedKotecha, R., et al.
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(2016). Dietary phytochemicals and cancer chemoprevention: A review of the clinical evidence.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5239570Kowalska, K.
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(2021). Lingonberry (Vaccinium vitis-idaea L.) fruit as a source of bioactive compounds with health-promoting effects-A review.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8150318/Morais, C. A., et al.
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(2016). Anthocyanins as inflammatory modulators and the role of the gut microbiota.https://www.sciencedirect.com/science/article/pii/S0955286315003423?via%3DihubNajjar, R. S., et al.
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(2021). Berry-derived polyphenols in cardiovascular pathologies: Mechanisms of disease and the role of diet and sex.https://www.mdpi.com/2072-6643/13/2/387Nutritional value. (n.d.).https://www.arcticlingonberry.fi/en/nutritional+value/Pärnänen, P., et al.
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(2021). Lingonberries-general and oral effects on the microbiome and inflammation.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8623866/Ryyti, R., et al. (2020).
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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.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7205235/Vaccinium vitis-idaea L. (2022).https://npgsweb.ars-grin.gov/gringlobal/taxon/taxonomydetail?id=41069Vitamin C. (2021).https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/Wholegrains, vegetables and fruit and the risk of cancer.
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(2018).https://www.wcrf.org/wp-content/uploads/2020/12/Wholegrains-veg-and-fruit.pdfFEEDBACK:Medically reviewed by Grant Tinsley, Ph.D., CSCS,*D, CISSN, Nutrition — By Cecilia Effa on September 16, 2022
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