This berry packs a punch! Elderberry is a remarkable berry that offers numerous health benefits. Packed with antioxidants, it plays a crucial role in combating colds and flu, while simultaneously strengthening the immune system.
Elderberry refers to several varieties of the Sambucus tree, a flowering plant in the Adoxaceae family. The most common type of elderberry is the Sambucus nigra variety, also known as European elderberry or black elderberry, which is native to Europe. The tree has clusters of white and cream elderflowers, where the berries are found in bunches.
This powerful fruit boasts an impressive nutritional profile, including 870 mg of vitamin A, 406 mg of potassium, 52.2 mg of vitamin C, 9 mg of folate, 55 mg of calcium, and 2.32 mg of iron. With such a rich array of essential nutrients, it's no wonder that elderberry is hailed as one truly extraordinary berry!
This berry packs a punch! Elderberry is a remarkable berry that offers numerous health benefits. Packed with antioxidants, it plays a crucial role in combating colds and flu, while simultaneously strengthening the immune system.
Elderberries are a highly nutritious food with numerous health benefits. They are low in calories, with one cup (145 grams) of fresh berries containing 106 calories, 26.7 grams of carbs, and minimal amounts of fat and protein. Additionally, elderberries are rich in essential nutrients. They are particularly high in vitamin C, providing 52 mg per cup, which accounts for 57% of the daily value!
Elderberries are also an excellent source of dietary fiber, with 10 grams per cup, contributing to about 36% of the daily value. Furthermore, elderberries contain phenolic acids, which are potent antioxidants that help reduce oxidative stress in the body.
They are also a good source of flavanols, such as quercetin, kaempferol, and isorhamnetin, which have antioxidant properties. Anthocyanins, present in elderberries, give them their dark black-purple color and possess strong antioxidant and anti-inflammatory effects. Overall, incorporating elderberries into your diet can provide you with a range of nutritional benefits.
Freshly pressed elderberry juice is high in antioxidant compounds like protocatechuic and chlorogenic acid, and various phytonutrients (nutrients found in plants) like the flavonoids quercetin and rutin. Flavonoids have anti-inflammatory effects and protect cells from oxidative damage that can lead to cardiovascular disease, diabetes, cancer, and cognitive diseases like Alzheimer’s and dementia.
Elderberry is rich in antioxidants, which can help lower inflammation as well as cholesterol and blood pressure. Elderberry may also help reduce blood pressure by lowering the amount of uric acid in the blood. Having elevated uric acid levels in your blood has been found to predict consistently the development of hypertension (high blood pressure).
Consuming elderberries may help you recover from respiratory illnesses faster. Elderberry intake may reduce the duration of the common cold, as well as upper respiratory infections and influenza (Flu). While it may not prevent you from getting sick, it will help speed up your recovery.
While studies have yet to show a direct connection between elderberry and chronic lung conditions, elderberry does contain quercetin, which is a flavonoid and antioxidant that’s known to support lung function, especially in those who suffer from asthma and chronic obtrusive pulmonary disease (COPD).
Elderberry’s fiber content promotes a healthy gut, easy digestion, and a strong immune system. Elderberry improves gut health by providing prebiotics, a form of fiber, which feeds probiotics, aka the “good” bacteria, within the gut. One serving of elderberry contains approximately 7 grams of fiber, which is a quarter of the recommended daily intake, and since the typical [American] diet is significantly deficient in dietary fiber, elderberry can be a beneficial addition to most health regimens.
Elderberry may help people with diabetes control their blood sugar. The phytonutrients and polyphenols in elderberry help the body to process glucose more efficiently, which makes elderberry a useful aid for managing glucose and keeping it in balance.
Research found that elderberry shortened the duration and severity of colds and influenza, as well as respiratory infection symptoms when consumed in lozenge or extract form. Benefits were most prevalent when participants had taken elderberry within 48 hours of developing symptoms. When combined with other ingredients, you may find elderberry beneficial for treating a cough. A study published in the Journal of Dietary Supplements suggests gargling with elderberry, sage, lemon juice, honey, and vinegar.
Antioxidants reduce oxidative damage in the body, which, if allowed to persist, has negative implications at the cellular level and can result in damaged skin. For instance, you’ll notice aging effects more rapidly, including fine lines and wrinkles, a loss in elasticity, and more uneven skin tone. Elderberry's antioxidants help to reverse and stop this damage, and thus help to promote healthy and youthful-looking skin.
