What Are Its Benefits? It has antioxidant properties that may help reduce the risk of metabolic syndrome. It can lower cholesterol levels, boost heart health and the immune system, relieve pain, and reduce mental stress. Who Can Use It? Anyone can consume it in moderation quantity. The essential oil can be used in diluted quantities by everyone except those with citrus allergies or sensitive skin issues. How Often? Up to 1000 mg of extracts or supplements per day by mouth for 4-12 weeks. Caution Using undiluted essential oil on the skin could lead to skin tanning and rashes. Overconsumption of bergamot extract may cause heartburn, muscle cramps, caffeine jitters, or reduced iron absorption
While bergamot is known as a hybrid of orange, researchers vary in their opinions about its origin. While some state bergamot as a hybrid between bitter orange and citron, others believe it comes from a combination of bitter orange and sweet lime, or bitter orange and lemon (1), (2). Italians use bergamot oil, juice, and fruit extract to treat various health concerns related to digestion, skin, muscle pain, and fevers. With recent research, these health benefits and effects are attributed to the presence of important active compounds in bergamot fruit and its derivatives. Let’s understand this in detail further ahead.
Uses And Effectiveness
Cold-pressed bergamot essential oil (BEO) is extracted from the bergamot fruit peel and the left-over fruit is used to squeeze out the bergamot juice. The remaining fruit scraps are then used for animal feed. Bergamot fruit is commonly used in the beauty industry for its benefits in skin care, in the culinary world for its unique flavor, and in medicinal practices for its potential healing properties.
Bergamot essential oil is widely used in the cosmetic industries as a key ingredient in perfumes, body lotions, and soaps. It is also used in the food industry as a flavoring agent for various teas and pastries. Its antiseptic and antimicrobial properties make it useful in the pharmaceutical industry as well.
Studies suggest that bergamot oil is rich in active plant compounds called furocoumarins, particularly bergamottin. The whole fruit and juice, on the other hand, are high in flavonoidsi A group of natural substances found in many plant-based foods with anti-inflammatory and disease-fighting properties. like naringin and hesperetin (3). In all these various forms, bergamot seems to have certain significant effects on your overall well-being.
Mood-relaxing Effect
Bergamot essential oil has been widely used in aromatherapy, especially due to its mood-balancing effects. Several studies suggest the potential bergamot essential oil benefits, including its ability to reduce stress and help you feel calm and relaxed (4), (5).
Pain-relieving Effects
Studies also suggest that bergamot fruit may potentially help with pain relief by affecting the nerves’ sensitivity to pain (6). It could also be used as a complementary addition to other pain-relieving medicines.
Antibacterial Effects
Studies have found that components in bergamot essential oil might have antimicrobial and antifungal properties. It is particularly effective against Escherichia coli O157, Campylobacter jejuni, Bacillus cereus, Listeria monocytogenes, and Staphylococcus aureus, and dermatophytes (7). Few other studies have substantiated the potentially effective role of bergamot oil against bacterial and fungal infections (8), (9), (10). When the vapors of lemon, orange, and bergamot were tested for their antimicrobial activities against common food pathogens, bergamot essential oil, and its component linalool were found to be the most effective (11). Furthermore, bergamot is widely studied for its potent antioxidant and anti-inflammatory properties and other health benefits as detailed below.
Health Benefits Of Bergamot
Recent research shows that different components in bergamot essential oil, juice, and rind extracts showcase different beneficial effects on your overall well-being. Some of the ways in which bergamot benefits you include:
Rich In Health-boosting Antioxidants
Bergamot is rich in flavonoids and polyphenols, which are compounds known for their antioxidative properties (3), (12), (13), (14). They help get rid of the toxic free radicals in your body by absorbing and neutralizing them (15). A mix of flavonoids from bergamot and orange juices has shown potential in preventing oxidative cell injury and lung cell damage (16).
May Have Anti-inflammatory Properties
Animal studies have implicated the promising role of the bergamot fruit, its juice, and oil in supporting the body’s natural anti-inflammatory response (3), (17). Bergamot extracts have also shown potential in reducing inflammation experienced during inflammatory bowel disease (18). Chronic inflammation often leads to the development of long-term diseases like rheumatoid arthritisi A chronic autoimmune and anti-inflammatory disease that affects many joints at once and causes swelling and pain. , inflammatory bowel disease, multiple sclerosisi An autoimmune disease that affects the central nervous system (brain, spinal cord, and optic nerves). , and also psoriasisi A chronic autoimmune skin condition that leads to the formation of itchy, scaly patches and skin inflammation. .
May Reduce Risk Of Metabolic Syndrome
Studies suggest that bergamot orange has the potential to help alleviate the harmful side effects of metabolic syndrome by lowering triglycerides, LDL cholesterol, and blood sugar levels (19), (20). A study on patients with confirmed non-alcoholic fatty liver disease (NAFLD) and metabolic syndrome, when given bergamot polyphenolic extracts twice a day, reported a visible reduction of hepatic fat (14). Research also suggests that food supplements with a full spectrum of bergamot juice components might be effective in reducing weight and risks of atherosclerosisi Hardening or narrowing of arteries due to the plaque buildup consisting of fats, cholesterol, and other substances in and on the artery walls. (21).
May Boost Heart Health
Bergamot tea may help improve your heart health by keeping your cholesterol levels in check (22). The polyphenolsi Naturally occurring organic compounds found largely in fruits and vegetables with disease-fighting properties. found in bergamot, especially the flavanones, may potentially inhibit the enzymes that produce cholesterol in your body (23),(24). High serum cholesterol levels often translate to a greater risk of cardiac health issues. The higher the LDL (bad) cholesterol levels, the more chances of plaque buildup in the arteries, leading to stroke and atherosclerosis. A study on people with high cholesterol levels who took bergamot extract every day for 6 months, reported a significant decrease in the levels of triglycerides, total, and LDL (bad) cholesterol (25). Further research suggests the promising role of bergamot in enhancing the effects of traditional cholesterol-lowering medications and the development of new nutraceuticals (26), (27).
May Aid Digestion
Bergamot tea with its flavonoids content seems to help fight digestive tract-related inflammation concerns as well. A study on mice reported the positive effect of bergamot juice in inhibiting the release of inflammatory proteins and reducing diarrhea frequency (19). Few other animal studies have also indicated that bergamot juice might reduce intestinal inflammation and restrict H. pylori bacteria associated with stomach ulcers and pain (28), (29). While these animal studies are promising, further studies are warranted to establish the same for humans.
Health Risks Of Bergamot
The USFDA considers bergamot essential oil “generally recognized as safe” (GRAS) as a food additive (30). While eating, drinking, or smelling bergamot or its derivatives is considered safe, there are a few things you need to keep in mind.
Overconsumption Might Lead To Cramps
Though most of your tea intake might be limited to 1-2 cups every day, that too of the particular Earl Grey variety, there was one notable case of a man reporting muscle cramps and twitches after consumption of about 4 liters of Earl Grey tea per day (31). While this much intake of tea is highly unlikely, you must be mindful of this potential side effect and avoid excess intake.
Skin Application Might Cause Rashes
Bergamot oil application on your skin might lead to skin tanning or further adverse effects on exposure to sun or tanning beds. It was about a century ago that physicians first noticed bergamot oil used in perfumes could cause skin rashes (32). It was a photosensitive reaction on exposure of the oil applied skin to sun or UV light. Today, the amount of bergamot allowed by the International Fragrance Association (IFRA) in leave-on skin products is restricted to 0.4% (33). It is therefore important to always dilute the bergamot essential oil with other carrier oils before applying it to your skin.
Might Interact With Medicines
The furocoumarin bergamottin, found in bergamot essential oil could be potentially harmful when taken with certain medications (3). If you are on prescription medications, consult your doctor about adding bergamot to your diet. You should also report any uneasiness or adverse symptoms on intake of Earl Grey tea. Once you are mindful of the above, you can enjoy the benefits of bergamot in the following ways.
How To Take Bergamot
Bergamot can be incorporated into your daily routine in various ways.
Bergamot is often consumed as a tea. You can also find Bergamot essential oil that can be used sparingly and is typically diluted before topical application. Some people incorporate its zest or juice into recipes, adding a citrusy twist to dishes. Jared Rydelek, a YouTuber, tastes bergamot juice and says, “It’s got a little bit of a floral taste kind of like lavender. I said so I like this (i).” As a dietary supplement, Bergamot is available in capsule form, with recommended dosages varying depending on the product and intended use. Usually, a common dosage falls in the range of 500-1,000 mg per day. But, you should consult a doctor to get an appropriate dosage based on your needs and health condition.
Learn more ways of adding this nourishing citrus fruit to your diet below.
Bergamot Recipes
Raspberry Almond Smoothie With Bergamot
Ingredients
Raspberries (frozen) – ¾ cup Almond milk (unsweetened) – 1 ½ cups Real bergamot extract – 5 drops Citrus bergamot capsule contents – 2 Flaxseed (ground) – 2 tablespoons Fresh lemon juice – to taste Almonds – ¼ cup Coconut oil – 2 tablespoons
Instructions
Bergamot Tea
Tea made of bergamot leaves and extracts is commonly known and sold as Earl Grey tea. You can either get the loose tea leaves or ready-to-use tea bags. When you research the benefits of Earl Grey tea, you will discover that this distinctive blend has several advantages for your overall health and well-being. Ingredients
Bergamot tea leaves – 1 tablespoon Water – 1 cup
Instructions Who should not take bergamot? People having diabetes or gastrointestinal problems should limit their consumption of bergamot. Also, stop bergamot intake at least two weeks before a scheduled surgery. Is bergamot a lemon or an orange? Bergamot is a type of orange. It has a unique sweet aroma and is used for various purposes. Can bergamot fruit be grown in home gardens? Bergamot fruit can be cultivated in home gardens but it requires specific conditions and they are not suitable for all regions or climates. How do you store and preserve bergamot fruit? You can store bergamot fruit in the refrigerator for a few days to a week and to preserve them, it’s best to juice or zest them and freeze them in an airtight container for later use. Are there any culinary substitutes for bergamot fruit? Some commonly used culinary substitutes for bergamot fruit include lemon zest or juice, orange zest, grapefruit zest, and lime zest. The substitutes may not have exactly the same taste but it will be similar to it. Can the peel or zest of bergamot fruit be used in recipes? Yes, zest can be used in several recipes like cookies, cake, and salad, and peel is generally infused in beverages, syrups, or sauces to get the citrusy flavor. However, peel or zest can be bitter in taste so it is important to balance the flavor. Is bergamot fruit seasonal or available year-round? Bergamot is a seasonal fruit and is generally available in the market in winter between October to March. However, bergamot products like juices, extracts, and essential oil are available all year round.
Illustration: Bergamot Fruit: Health Benefits Uses Side-effects And More
Discover the amazing health benefits of bergamot! Check out the video below to learn how this delicious fruit lowers cholesterol levels and protects your heart health.
