4 Health Benefits of Elderberry

Elderberry has been used for centuries for its medicinal properties and with good reason - it packs a punch of health benefits!

In recent years, the spotlight has once again turned towards these small, dark purple berries, as modern research continues to shed light on the impressive list of Elderberry benefits. From boosting the immune system to supporting heart health and promoting overall well-being, elderberries are proving to be a powerhouse of nutrients and antioxidants. 

Explore how incorporating elderberries into your lifestyle can enhance your health and vitality. Whether you are a health enthusiast, a culinary explorer, or someone simply curious about natural and Ayurvedic remedies, here's why Elderberry should be a staple in your diet. 

What is Elderberry?

Elderberry refers to the dark purple-black fruit of the elder tree, scientifically known as Sambucus nigra. These berries are known for their tart flavour and are used in various culinary applications, such as making jams, syrups, wines, and herbal teas. Elderberries have been used for centuries in Europe, North America, Asia, and North Africa for their culinary and medicinal properties. The berries grow in clusters and are typically small, round, and glossy. They are rich in nutrients, particularly vitamin C, dietary fibre, and antioxidants.

Elderberry nutrition

Here's an overview of the nutritional content of elderberry and elderberry benefits:

Nutrient Composition

Elderberries are relatively low in calories. One cup of fresh elderberries contains about 73 calories. They are rich in carbohydrates, primarily in the form of natural sugars and dietary fibre.

Vitamins and Minerals

1. Vitamin C

Elderberries are a good source of vitamin C, an antioxidant that is important for immune function and overall health.

2. Vitamin A

They also contain some vitamin A, which is essential for vision, skin health, and immune function.

3. Potassium:

Elderberries provide a modest amount of potassium, an essential mineral for heart health and fluid balance.

Antioxidants

Elderberries are rich in antioxidants, including flavonols, anthocyanins, and quercetin. These compounds have been associated with various health benefits, such as reducing oxidative stress and inflammation in the body.

Fibre

Elderberries contain dietary fibre, which is important for digestive health. Fibre can help regulate bowel movements and contribute to a feeling of fullness. Elderberry also contains various phytochemicals, which are naturally occurring compounds in plants that may have health-promoting properties.

Health Benefits of Elderberry

Elderberries are often celebrated for their potential health benefits, although it's crucial to note that scientific research on some of these claims is ongoing, and not all benefits are universally accepted. Here are some elderberry benefits for health and wellbeing.

1. Glowing Skin for the Win

Elderberries are rich in antioxidants, including flavonoids and anthocyanins. Antioxidants help protect the skin from oxidative stress caused by free radicals. This oxidative stress can contribute to premature ageing and damage to the skin cells.

Elderberry benefits include its anti-inflammatory properties, chronic inflammation is associated with various skin conditions, such as acne and breakouts,  and controlling it may contribute to overall skin health.

Antioxidants in elderberries may help protect collagen, a protein that provides structure to the skin. Preserving collagen is essential for maintaining skin elasticity and preventing wrinkles.

Elderberries contain a good amount of water, which can contribute to hydration. Proper hydration is essential for maintaining skin health, as it helps keep the skin moisturised and contribute to a healthy complexion. 

If you want to include Elderberry into your skincare routine and easy, delicious and effective way to do the same is with Panchamrit Skin Glow Gummies, which contain elderberry extract. They also include benefits of other Ayurvedic ingredients such as turmeric and pomegranate extract along with the added benefits of Hyaluronic acid helping you get radiant, moisturised skin with a healthy complexion from within. 

2. Take your immunity game to the next level!

Elderberry is a natural immune booster. It's packed with antioxidants and Vitamin C that help fight off harmful free radicals and boost your body's defence mechanisms. Elderberries have been traditionally used for their potential to help fight colds and flu. Some studies have indicated that elderberry extracts may help reduce the duration and severity of cold and flu symptoms. Elderberry benefits include the potential of Elderberry to stimulate the immune system, potentially enhancing the body's ability to defend against viral infections. The high content of antioxidants, including anthocyanins, is thought to play a role in this immune-boosting effect.

The flavonoids present in elderberries may have antiviral effects by inhibiting the replication of viruses. Some people report relief from respiratory symptoms, such as congestion and coughing, after consuming elderberry products making it a popular remedy for colds and flu. This could be due to the anti-inflammatory properties of the antioxidants in elderberries.

3. Happy Gut Happy You

Elderberries contain dietary fibre, which is essential for digestive health. Fibre helps regulate bowel movements, prevent constipation. Prebiotics are substances that promote the growth and activity of beneficial bacteria in the gut. The fibre in elderberries may act as a prebiotic, providing fuel for the growth of beneficial probiotic bacteria. By helping maintain the good gut health bacteria and keeping a balanced and healthy gut microbiome Elderberry benefits extend to keeping a healthy body, since a healthy gut contributes to not just digestive health but also improved overall physical and mental health too. 

4. Be Heart-Healthy

Elderberry benefits may include some potential benefits for heart health, primarily due to the presence of anthocyanins and other antioxidants, which have been associated with a reduced risk of cardiovascular diseases. Some studies suggest that the anthocyanins in elderberries may help lower blood pressure. Hypertension (high blood pressure) is a risk factor for heart disease, and foods rich in anthocyanins may have a beneficial effect on blood vessel function.

How to use elderberries 

Elderberries can be used in various forms to reap the potential Elderberry benefits.

Here are some common ways to incorporate elderberries into your diet:

Elderberry syrup is a popular and convenient way to consume elderberries. It is often used for immune support. You can find elderberry syrup at health food stores, or you can make your own at home using dried or fresh elderberries, water, honey or another sweetener, and sometimes additional herbs like ginger or cinnamon.

Elderberry tea is another simple and traditional way to enjoy elderberries. You can make tea by steeping dried elderberries, hot water, and optional additions like honey or lemon.

Elderberry supplements, such as capsules or gummies like the Skin Gummies, are available in the market. These can be a convenient option for those who don't enjoy the taste of elderberries.

While elderberry benefits, especially potential health benefits, are many, remember moderation is key. Excessive consumption, especially of raw elderberries, can be harmful.If you have underlying health conditions or are on medication, consult with a healthcare professional before incorporating elderberries into your routine.