Elderberries Health Benefits And Nutritional Values


Elderberries amazing health benefits and nutritional values includes aiding digestion, supporting cardiovascular health, enhancing respiratory health, boosting immunity, controlling diabetes, enhancing bone health and enhancing skin health,

Other elderberries health benefits and nutritional values includes promoting weight loss, preventing cancer, a remedy for constipation, and reversing aging process. Elderberries is actually a store house of nutritional values and health benefits as you will discover in this article.

What Are Elderberries?https://2timexmedia.com/elderberries/jpg.html

Elderberry is actually a small, deciduous tree that grows up to 7 to 10 meters in height. However, under the cultivated orchards, their height intentionally limited for few meters to help lateral spread and increase fruit production.

The plant starts flowering during the second year of plantation and fruiting in its third year. White or cream flowers in clusters cover the plant during early summer. Small, round, 8 to 10 mm black or purple berries appear subsequently which can be ready for harvesting by June and the season lasts until September.

At maturity, the berries in clusters hang upside down as the stem often bent under the weight. A single cluster may hold hundreds of berries. Harvesting is done by handpicking.

Elderberries are dark blue or black, and usually have a sweet and sharp flavor that makes them a preferred ingredient for various desserts like syrups, jellies, jams, and spreads. You can also use them as a base for numerous beverages and cocktails. Also, elderberry wine is a popular drink which can be prepared easily at home.

The leaves, branches, and twigs of all elderberry species have trace elements of a toxin called cyanide, which can accumulate in the body and can be fatal, so you need to be careful!

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Elderberries Nutritional Values.

Raw elderberries are 80% water, 18% carbohydrates, and less than 1% each of protein and fat (table). In a 100 gram amount, elderberries supply 73 calories and are a rich source of vitamin C, providing 43% of the Daily Nutritional Values (DNV). Elderberries also have moderate contents of vitamin B6 (18% DV) and iron (12% DV), with no other nutrients in significant content (table).

An in depth analysis of the nutritional values of Elderberries(Sambuccus Canadensis)

ORAC Value 10775, Nutrition Value per 100 g. (Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA
Energy 73 Kcal 3.6%
Carbohydrates 18.40 g 14%
Protein 0.66 g 1%
Total Fat 0.50 g 2%
Cholesterol 0 mg 0%
Dietary Fiber 7 g 18%
Folates 6 µg 1.5%
Niacin 0.500 mg 3%
Pantothenic acid 0.140 mg 2.5%
Pyridoxine 0.230 mg 18%
Riboflavin 0.060 mg 4.5%
Vitamin A 600 IU 20%
Vitamin C 36 mg 60%
Sodium 6 mg 0.5%
Potassium 280 mg 6%
Calcium 38 mg 4%
Iron 1.6 mg 20%
Magnesium 5 mg 1.5%
Phosphorous 39 mg 5.5%
Zinc 0.11 mg 1%
Isorhamnetin 5.4 mg
Quercetin 26.8 mg


Elderberries Health Benefits.https://2timexmedia.com/elderberries/jpg.html

Elderberries have many health benefits. Let us look at some of them in detail:

Aid in Digestion:

Although most fruitsand vegetables can help you hit your fiber goals for the day, few fruits can boast more than 40% of your daily requirements for fiber in a single serving. Elderberries are packed with dietary fiber that can help eliminate constipation, reduce excess gas, and generally increase the health of your gastrointestinal system. Fiber can also help increase the nutrient uptake efficiency in your gut so you get more out of your food!

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Skin Health:

Elderberry is used in plenty of cosmetic applications, mainly as the bioflavonoid present in elderberries play a significant role in improving the skin. The high levels of vitamin A coupled with useful antioxidant activity, make elderberries ideal for lessening or preventing wrinkles, helping reduce age spots, and gradually improving the tone and glow of the body’s most visible organ!

Reduce Weight:

The high content of dietary fiber along with the metabolism-accelerating effects of mineral and vitamins make elderberries great for losing weight. The fiber makes you feel full, its modest calorie count has little effect on your intake, and you usually get plenty of other health benefits too.

Prevent Cancer:

Elderberry extracts contain anthocyanins, which have a wide spectrum of pharmacologic, therapeutic and anti-carcinogenic qualities. Studies also indicate that elderberries have a few chemo preventive properties which delay, inhibit or reverse cancer formation.

 Respiratory Health:

Elderberry juice can be an ideal choice for a cough, clearing up a sore throat, bronchitis, cold, or any issue that impairs the respiratory system. Elderberries, like cough syrups, contain ingredients (bioflavonoid such as anthocyanins) that help soothe irritation and inflammation. These ingredients also work as an expectorant to clear out phlegm and flush out foreign agents from the glands. Also, elderberry juice is suitable for asthma patients.

Improve Bone Health:

The antioxidant and anti-inflammatory compounds found in elderberries can help alleviate joint pain and soreness from inflammation.  The high levels of essential minerals help promote bone strengthand the development of new bone tissue. Osteoporosis is a condition that millions of people face in the later years of their life, but increasing bone density during your younger years can delay the onset considerably.

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Boost Immunity:

Elderberries have certain anti-infectious and antibacterial qualities and are often used to ward off cold and influenza especially during seasons when people are more susceptible to these illnesses. Moreover, elderberries can reinforce your immune system against itself, and guard against various autoimmune disorders.

Control Diabetes:

A few active antioxidant ingredients found in elderberries work on your pancreas and help regulate glucose levels and insulin, providing more stability for individuals who have diabetes and assisting non-diabetics to avert the terrible condition.

Heart Health:

The high fiber levels in elderberries help eliminate excess cholesterol from the system and make roomfor HDL (good) cholesterol that the body needs. This can help eliminate the chances of developing atherosclerosis and other cardiovascular issues. The high level of potassium in elderberries also protects the heart by relaxing the tension of blood vessels and arteries. As a vasodilator, potassium can significantly reduce blood pressure and keep your heart healthy!

Bottom Line:

Elderberries has proven over time to be a healthy store house where many run to and get their benefits. However, this information does not claim to be accurate, so we urge you to consult your health officer before you embark on any medical applications.

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