Lingonberries are vibrant red berries native to Scandinavia and northern regions of Europe, with a tart flavor profile similar to cranberries but slightly sweeter. These small berries grow on evergreen shrubs scientifically known as Vaccinium vitis-idaea and are also called cowberries, foxberries, mountain cranberries, and partridgeberries.
These ruby-colored gems have earned their reputation as a superfruit thanks to their impressive nutritional composition and wide array of potential health benefits. From supporting cardiovascular wellness to aiding weight management, lingonberries offer numerous advantages backed by scientific research.
Let’s explore 14 evidence-based health benefits that make lingonberries a valuable addition to your diet.
1. Packed with Powerful Antioxidants
Lingonberries stand out for their exceptional antioxidant content, which helps protect your cells from oxidative stress and free radical damage.
A 100-gram serving of lingonberries provides an impressive 139% of the daily recommended intake for manganese, a crucial mineral that serves as a component of superoxide dismutase, one of your body’s primary antioxidant enzymes.
Additionally, lingonberries contain significant amounts of vitamins C and E, delivering 12% and 10% of daily requirements respectively. Both vitamins function as potent antioxidants in the body.
The berries are particularly rich in plant compounds called anthocyanins, which give lingonberries their distinctive red color. These anthocyanins exhibit strong antioxidant and anti-inflammatory properties that may help protect against chronic diseases.
Lingonberries also contain quercetin, a flavonoid antioxidant that has been studied for its potential to reduce inflammation and lower the risk of various health conditions including hypertension and cardiovascular disease.
2. Supports a Healthy Gut Microbiome
The composition of bacteria and other microorganisms in your digestive system plays a vital role in overall health, and lingonberries may help optimize this gut microbiota.
Research conducted on animals suggests that consuming lingonberries can positively alter the makeup of gut bacteria, potentially offering protection against chronic low-grade inflammation that contributes to numerous health problems.
In studies with mice fed high-fat diets, those receiving lingonberries showed increased populations of Akkermansia muciniphila, beneficial bacteria that help maintain the integrity and health of the gut lining.
Since chronic inflammation is implicated in conditions like heart disease, type 2 diabetes, non-alcoholic fatty liver disease, and cognitive decline, the anti-inflammatory effects associated with lingonberry consumption could have far-reaching health implications.
While these findings are promising, human studies are needed to confirm whether lingonberries produce similar gut-health benefits in people.
3. May Help with Weight Management
Lingonberries are naturally low in calories, with just 54 calories per 100-gram serving, making them an excellent choice for those watching their weight.
However, the weight management benefits of lingonberries may extend beyond their low calorie content. Animal research suggests these berries may actively support weight control through several mechanisms.
In one three-month study, mice consuming a high-fat diet where 20% of calories came from lingonberries gained 21% less weight and had significantly lower body fat compared to mice on an equivalent high-fat diet without berries.
Furthermore, lingonberry-fed mice maintained their weight and lean body mass better than those receiving other types of berries, suggesting lingonberries may have unique anti-obesity properties.
Research indicates these effects may be related to changes in gut bacteria composition. Lingonberries appear to reduce populations of Firmicutes bacteria, which are associated with higher body weight due to their ability to extract more calories from undigested food particles.
Laboratory studies also suggest that lingonberries may inhibit enzymes needed for dietary fat digestion, which could reduce calorie absorption from fat-containing foods.
4. Helps Regulate Blood Sugar Levels
Maintaining stable blood sugar levels is crucial for metabolic health, and lingonberries show promise in this area thanks to their polyphenol content and fiber.
Both laboratory and animal studies indicate that lingonberries and their extracts may help control blood glucose responses after eating.
Human research supports these findings. When healthy men consumed sweetened yogurt mixed with 40 grams of lingonberry powder, their blood sugar and insulin levels remained similar to when they ate yogurt without lingonberries, despite the additional carbohydrates from the fruit.
In another study involving healthy women, eating 150 grams of pureed lingonberries with sugar resulted in 17% lower peak insulin levels compared to consuming sugar alone.
By helping manage insulin levels and preventing dramatic insulin spikes, lingonberries may help preserve insulin sensitivity, potentially reducing the risk of developing type 2 diabetes and metabolic syndrome.
5. Promotes Cardiovascular Health
Like many berries, lingonberries offer potential heart-protective benefits, likely due to their rich polyphenol and fiber content.
Laboratory and animal research suggests lingonberries may support cardiovascular health through multiple pathways, including relaxing arterial walls to improve blood flow, slowing atherosclerosis progression, lowering triglyceride levels, and protecting heart cells from oxidative damage.
In animal studies, mice fed a high-fat diet with 20% of calories from lingonberries for three months had total cholesterol levels 30% lower than those on an equivalent high-fat diet without berries.
These lingonberry-fed mice also showed significantly less fat accumulation in their livers, suggesting the berries may protect against non-alcoholic fatty liver disease, which is considered a risk factor for cardiovascular problems.
While these animal and laboratory findings are encouraging, clinical trials in humans are necessary to confirm lingonberries’ cardiovascular benefits.
6. May Protect Vision and Eye Health
Your eyes are constantly exposed to light that can generate harmful free radicals, particularly in the retina, which is vulnerable to damage from ultraviolet A (UVA) light and blue light from both sunlight and digital devices.
Test-tube research indicates that lingonberry extract may protect retinal cells from free radical damage caused by both blue light and UVA light exposure. This protective effect is attributed to the berries’ plant compounds, especially anthocyanins.
Previous studies have shown that consuming berry anthocyanins increases blood levels of these protective compounds, which can then be transported to ocular tissues.
While additional research is needed to confirm the eye health benefits of lingonberries specifically, eating antioxidant-rich fruits and vegetables has long been recommended for supporting vision and eye health.
7. May Have Anti-Cancer Properties
Fruits like lingonberries provide fiber, vitamins, and plant compounds that research suggests may help reduce cancer risk.
In a 10-week animal study involving mice predisposed to intestinal tumors, those fed a diet containing 10% freeze-dried, powdered lingonberries developed tumors that were 60% smaller and 30% fewer in number compared to the control group.
Laboratory studies have found that fermented lingonberry juice can inhibit the growth and spread of oral cancer cells. Additionally, lingonberry extracts have shown potential to promote death in human leukemia cancer cells and inhibit growth of breast, colon, and cervical cancer cells in test tubes.
Concentrated forms of lingonberries, such as extracts or powdered supplements, may be more effective than juice due to higher concentrations of beneficial compounds.
While these preliminary findings are promising, extensive human research is required before lingonberries can be recommended for cancer prevention or treatment.
8. May Support Brain Function and Cognitive Health
Emerging research suggests lingonberries may benefit brain health and cognitive function.
Animal studies indicate that lingonberries or their extracts may improve various aspects of brain function, including memory performance, particularly under stressful conditions.
Laboratory analyses suggest that the antioxidants in lingonberries can protect brain cells from oxidative damage, which is associated with cognitive decline and neurodegenerative conditions.
The anthocyanins and other polyphenols in lingonberries may help preserve cognitive function by reducing inflammation and oxidative stress in brain tissue, though human studies are needed to confirm these effects.
9. Exhibits Antiviral Properties
Lingonberry extracts have demonstrated antiviral activity in laboratory studies, suggesting potential immune-supporting benefits.
Research has shown that lingonberry extract, particularly its anthocyanin content, can stop the replication of influenza A virus and inhibit coxsackievirus B1, a pathogen linked to increased risk of type 1 diabetes.
While these test-tube findings are interesting, clinical research is necessary to determine whether consuming lingonberries can help prevent or fight viral infections in humans.
10. May Benefit Oral Health
Lingonberries contain plant compounds that may support dental and gum health by combating harmful oral bacteria.
Laboratory studies indicate that compounds in lingonberries can inhibit bacteria that contribute to gum disease and the formation of dental plaque.
These antimicrobial properties suggest that lingonberries could play a role in maintaining oral health, though human clinical trials are needed to determine practical applications.
11. May Offer Kidney Protection
Animal research suggests lingonberries may help protect kidney function and reduce kidney inflammation.
In studies where rats received lingonberry juice daily for three weeks before induced kidney injury, the juice provided protection against loss of kidney function. The anthocyanins in the juice appeared to reduce damaging inflammatory processes in kidney tissue.
While these findings are preliminary, they suggest lingonberries may have protective effects for kidney health that warrant further investigation.
12. May Help Prevent Urinary Tract Infections
Similar to their cranberry cousins, lingonberries may help prevent urinary tract infections (UTIs).
In one study, women who drank a combination of cranberry and lingonberry juice concentrate for six months experienced a 20% lower risk of recurrent UTIs.
However, since this research tested a combination product, studies examining lingonberry juice alone are needed to determine its specific effectiveness for UTI prevention.
13. Shows Promise as a Natural Food Preservative
The antimicrobial compounds in lingonberries may have applications in food preservation.
Research has shown that adding lingonberry concentrate to reduced-sugar fruit spreads helps inhibit mold growth. Additionally, lingonberry extract has demonstrated strong activity against bacteria that commonly cause foodborne illness.
These properties suggest lingonberries could serve as natural preservatives in food products, potentially reducing the need for synthetic additives.
14. Adds Nutritious Variety to Your Diet
Beyond their health benefits, lingonberries offer a delicious way to add nutritional diversity to your meals with their vibrant color and sweet-tart flavor.
Fresh lingonberries are primarily available in Scandinavian countries (Sweden, Norway, Finland), the Pacific Northwest region of the United States, some northeastern U.S. states, and parts of eastern Canada. They may also be found growing wild in these regions.
If fresh berries aren’t available in your area, you can purchase lingonberries frozen, dried, or in powdered form. They’re also sold as juices, sauces, jams, and preserves, though these products often contain added sugars that reduce their health benefits.
Here are creative ways to incorporate lingonberries into your diet:
- Mix lingonberry powder into yogurt, smoothies, or protein shakes
- Sprinkle fresh or thawed lingonberries over salads for a tart contrast
- Make homemade lingonberry sauce sweetened with natural alternatives like stevia to top pancakes or waffles
- Add lingonberries to baked goods like scones, muffins, and quick breads
- Stir lingonberry powder into hot or cold oatmeal
- Combine lingonberries with other berries for a nutrient-packed fruit salad
- Add lingonberry powder to herbal teas for extra flavor and nutrition
- Use lingonberries as a substitute for cranberries or blueberries in recipes
For maximum health benefits, opt for unsweetened lingonberry products whenever possible.
The Bottom Line
Lingonberries are nutrient-dense berries that truly deserve their superfruit status. These small red berries pack an impressive nutritional punch, offering substantial amounts of antioxidants, vitamins, minerals, and beneficial plant compounds.
While much of the research on lingonberries’ health benefits comes from animal and laboratory studies, the existing evidence suggests they may support weight management, healthy blood sugar levels, cardiovascular health, and gut microbiome balance. They may also offer protection for your eyes, brain, and kidneys while potentially reducing cancer risk and fighting harmful bacteria and viruses.
Berries of all types have long been recognized as nutritional powerhouses, and lingonberries are no exception. Whether you enjoy them fresh, frozen, or powdered, incorporating these tart berries into your regular diet can be a delicious way to boost your intake of beneficial nutrients and plant compounds.
If you’re interested in trying lingonberries for specific health concerns, consult with your healthcare provider to discuss whether they’re appropriate for your individual situation. While generally safe for most people, it’s always wise to seek professional medical advice before making significant dietary changes, especially if you have existing health conditions or take medications.
Sources:
- PubMed Central – National Institutes of Health
- National Institutes of Health
- NIH Office of Dietary Supplements
- U.S. Food and Drug Administration
- World Cancer Research Fund
⚕️ Medical Disclaimer
This content is for informational purposes only and does not constitute medical advice. The information provided has not been evaluated by the Food and Drug Administration (FDA) and is not intended to diagnose, treat, cure, or prevent any disease.
Always consult with a qualified healthcare professional before making any changes to your diet, taking supplements, or starting any health regimen. Individual results may vary.
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