26 Major Benefits of Elderberries
Elderberries are the delicious fruit berries belonging to the Sambucus genus of the flowering plant of Adoaceae family. These berries are found in the temperate to tropical regions of the world and are widespread in the Northern Hemisphere. In the southern hemisphere, they are found in Australia, Asia, and South America. Elderberries are loaded with essential nutrients such as vitamins, minerals, antioxidants, phytonutrients, and dietary fibers, etc, and provide many health and beauty benefits.
Health Benefits of Elderberries
Some major health benefits of elderberries are as follows.
(1) Strengthens Immune System
Elderberries strengthen our immune system, the defense mechanism of the body that prevents and treats various infections, injuries, diseases, and wounds, etc.
Vitamin C, vitamin A, and other antioxidants in elderberries protect our immune cells or white blood cells from free radical damage.
This strengthens our immune system and reduces the risk of getting a cough, cold, fever, and flu, etc.
Vitamin C boosts the production of white blood cells and further enhances our immunity.
The antimicrobial properties of elderberries reduce the risk of bacterial, viral, and fungal infections.
Elderberries weaken the symptoms of the influenza virus.
The anti-inflammatory compounds like cytokines and vitamin C in elderberries reduce pain and inflammation caused by wounds and injuries and promote quick healing.
Other nutrients like zinc, iron, potassium, magnesium, and B vitamins, etc in elderberries also strengthen immunity.
(2) Good For Respiratory System
Elderberries improve our respiratory health due to the abundance of nutrients in them.
Antioxidants such as vitamin C, vitamin A, and other relevant compounds like flavonoids, etc in elderberries protect our respiratory system from free radical damage.
Vitamin C and vitamin A have anti-inflammatory properties and reduce lung inflammation.
Because of their anti-inflammatory properties, elderberries reduce the risk of respiratory problems such as asthma and bronchial asthma.
Elderberry syrup made by boiling elderberries ( along with herbs such as ginger, clove, and cinnamon, etc) helps in clearing out phlegm because of its expectorant properties.
Source-Pixabay.com(3) Improves Digestive Health
Elderberries are good for the stomach and improve our digestive health as they contain antioxidants such as vitamin C, vitamin A, and other relevant compounds, such as flavonoids, etc.
These compounds protect our digestive system from free radical damage and reduce the risk of several cancers such as colon cancer, stomach cancer, pancreatic cancer, lung cancer, and intestinal cancer, etc.
Free radicals are unstabilized ions that stabilize by stealing electrons from neighboring molecules, and doing so causes oxidative damage to them.
Dietary fibers in elderberries are natural laxatives that improve bowel movement and relieve constipation, and other gastrointestinal problems like abdominal pain, gas, bloating, and flatulence, etc.
Potassium, magnesium, and B vitamins, etc in elderberries also contribute to digestive health.
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(4) Protection Against Cancer(s)
Vitamin C, vitamin A, and other antioxidant compounds like flavonoids, etc in elderberries protect protects our cells from free radical damage.
It reduces the risk of several cancers such as colon cancer, abdominal cancer, pancreatic cancer, lung cancer, and intestinal cancer, etc.
Free radicals are unstabilized ions that stabilize by stealing electrons from neighboring molecules, and doing so causes oxidative damage to them.
Elderberries reduces the risk of prostate cancer by inhibiting “hedgehog signaling”
(5) Aids In Cholesterol management
Elderberries aids in cholesterol management as they contain dietary fibers that lower LDL cholesterol.
It reduces the risk of atherosclerosis, a condition that leads to hardening and narrowing of the arteries due to the accumulation of plaque and fat deposits in the arterial walls.
It is a leading cause of cardiovascular problems like heart attack, heart stroke, and coronary artery disease.
(6) Regulates High Blood Pressure
Hypertension or high blood pressure is a silent killer that causes cardiovascular and other health problems and affects millions around the world.
Elderberries contain potassium, a natural vasodilator that relaxes blood vessels improves blood circulation, and provides relief from hypertension.
Despite this benefit, consume elderberries moderately as too much potassium may drop blood pressure below the normal range, and cause dizziness, nausea, dehydration, lack of concentration, blurred vision, and pale skin, etc.
If you take blood pressure medication, eat elderberries only after consulting with your doctor to avoid food-drug intolerance risk.
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(7) Improves Cardiovascular Health
Elderberries are good for our heart and improve our cardiovascular health.
They contain antioxidants such as vitamin C, vitamin A, and other antioxidant compounds like anthocyanins, etc that protect our cardiovascular system from free radical damage.
Potassium in elderberries regulates high blood pressure and reduces the risk of cardiovascular problems.
Dietary fibers in elderberries improve cardiovascular health by helping with cholesterol management.
Other nutrients like magnesium, manganese, zinc, iron and B vitamins in elderberries also improve our cardiovascular health.
(8) Helps In Managing Diabetes
With a low glycemic index of 40, elderberries reduce the rate at which sugar is released into the bloodstream and prevent a sudden spike in blood sugar levels.
This helps in managing diabetes.
Dietary fibers in elderberries slow down the rate at which sugar is absorbed by the bloodstream, and regulates blood sugar levels.
Despite this advantage, eat elderberries moderately as otherwise they may drop our blood sugar level below the healthy range, and cause excessive hunger, excessive sweating, dizziness, shakiness, fast heartbeat, irritability, or moodiness.
Eating elderberries while being on diabetic medication should be considered only after consulting with your doctor to ensure there is no food-drug interference risk.
(9) Keep Liver And Kidneys Healthy
Elderberries keep our vital organs like the liver and kidneys healthy due to the abundance of essential nutrients in them.
Vitamin C, vitamin A, and other relevant compounds in elderberries protect our liver and kidneys from free radical damage and improve their efficiency.
Elderberries are diuretic and increase the frequency and flow of urination.
This removes toxins and other unwanted substances.
By helping with detoxification, elderberries reduce the detoxification burden from the liver and kidneys and allow them to focus on other functions they need to perform.
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(10) Strengthen Bones And Teeth
In elderberries, the bone-strengthening minerals like calcium, potassium, magnesium, etc in elderberries strengthen our bones and teeth.
Calcium is an essential mineral that promotes the growth and development of the bones and reduces the risk of bone disorders such as osteoporosis.
Elderberries improve bone density as they contain potassium. It neutralizes acid load and reduces the loss of calcium from the bones.
Manganese in elderberries increases calcium absorption and improves bone density.
Vitamin C, an anti-inflammatory compound in elderberries reduces pain and inflammation caused by osteoarthritis, a bone disorder in which protective tissues at the ends of bones wear down.
(11) Promotes Weight Loss
Elderberries promote weight loss because of their low calorific value of 70 calories per 100 grams.
Dietary fibers in elderberries provide stomach satiety and control overeating, a major cause of obesity.
(12) Good For Eyes
Elderberries are good for our eyes as antioxidants like vitamin C, vitamin A, and other relevant compounds in them protect our eyes from free radical damage.
This reduces the risk of age-related macular degeneration, cataract, and glaucoma, etc.
Elderberries contain vitamin A, an essential nutrient that improves vision prevents eye dryness and reduces the risk of night blindness.
Potassium, magnesium, and B vitamins in elderberries also improve our ocular health.
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(13) Aids In Treating Urinary Tract Infections
Elderberries improve our kidney health and help in treating urinary tract infections.
Because of its diuretic properties, it removes excess fluid from the system.
The detoxifying compounds like vitamin C and dietary fibers in elderberries reduce the detoxification burden from the kidneys,
Antioxidants such as vitamin C, vitamin A, and other antioxidants in elderberries protect the kidneys from free radical damage.
(14) Is Anti-Inflammatory
Anti-inflammatory compounds like vitamin C, anthocyanins, and dietary fibers in elderberries reduce pain and inflammation caused by anti-inflammatory conditions such as arthritis, rheumatism, rheumatoid, and gouts, etc.
It reduces lung inflammation and reduces the risk of asthma and bronchial asthma.
(15) Good For Neurological Health
Elderberries are good for our neurological health.
Antioxidants such as vitamin C, vitamin A, and other relevant compounds like anthocyanins, etc in elderberries protect the brain cells or neurons from free radical damage.
This reduces the risk of neurodegenerative diseases such as Alzheimer’s disease, Parkinson’s disease, amnesia, and dementia, etc.
Flavonoids such as quercetin and anthocyanins in elderberries improve neurological health by reducing cellular level inflammation.
They activate the mitochondria of the cell and boost cellular health.
Nutrients like zinc, iron, potassium, magnesium, and B vitamins, etc in elderberries improve neurological health by boosting cognitive functions such as sharper memory, better focus, improved concentration, and, reduced brain fog, etc.
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Beauty Benefits of Elderberries For Skin
Following are the major beauty benefits of elderberries for the skin.
(1) Keeps Premature Ageing At Bay
Elderberries improve our skin health and keep various signs of premature aging at bay.
They are loaded with antioxidants such as vitamin C, vitamin A, and other relevant compounds such as anthocyanins, etc.
These compounds protect our skin cells from free radical damage and reduce fine lines, wrinkles, age spots, dark spots, skin blemishes, and other signs of premature aging.
Vitamin C enhances the production of collagen, an amino acid that maintains skin elasticity and prevents wrinkles and skin sagging.
(2) Maintains Skin Health
Elderberries help in maintaining our skin health because of their rich nutritious profile.
Vitamins and minerals in elderberries nourish our skin and make it soft, supple, and radiant.
Vitamin C and other antioxidants in elderberries protect the skin from free radical damage and reduces signs of premature aging.
Dietary fibers in elderberries help with skin detoxification and reduce the risk of skin problems like acne and pimples.
(3) Protects From Harmful UV Rays
The Sun’s UVB rays benefit our health by stimulating the production of vitamin D.
However, prolonged exposure to the UV rays of the sun is harmful and may cause wrinkles, leathery skin, liver spots, actinic keratosis, and solar elastosis, etc.
Antioxidants like vitamin C, vitamin A, and other compounds like flavonoids, etc in elderberries protect our skin cells from free radical damage caused by harmful UV rays of the sun.
Because of its anticarcinogenic effect, elderberries reduces the risk of skin cancer.
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(4) Make Our Skin Soft, Supple, And Radiant
Elderberries make our skin soft, supple, and radiant due to the abundance of nutrients in them.
Vitamin C, vitamin A, and other antioxidants in elderberries protect skin from free radical damage, reduces signs of premature aging, and bring out the natural glow of the skin.
Elderberries help with skin detoxification and prevent toxins, pollutants, and other impurities from getting clogged up in skin pores.
This reduces the risk of acne and pimples.
Vitamins and minerals in elderberries provide nourishment to our skin and improve skin health.
It moisturizes our skin and increases skin smoothness.
Vitamin C in elderberries boosts collagen production, increases skin smoothness, and prevents skin dryness.
(5) Wonderful Skin Detoxifier
Skin detoxification is the process of removal of toxins, pollutants, and other unwanted substances from our skin pores.
Elderberries are a natural skin detoxifier as they contain detoxifying compounds such as dietary fibers and vitamin C.
These compounds remove toxins, pollutants, and other impurities from our system, including the skin pores.
This prevents our skin pores from getting clogged up by the toxins and reduces the risk of skin problems like acne and pimples.
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(6) Helps In Treating Acne
Elderberries help in treating acne, a common skin problem mainly caused by the accumulation of toxins, pollutants, and other impurities within the skin pores. It affects millions of people around the world.
Detoxifying compounds like dietary fibers and vitamin C in elderberries remove toxins, pollutants, and other unwanted substances from our system.
When there are fewer toxins, they are less likely to accumulate in our skin pores.
This reduces the risk of skin problems like acne and pimples.
Dietary fibers regulate excess oil secretion from the sebaceous gland of the skin and prevent the worsening of acne.
Beauty Benefits of Elderberries For Hair
Some major beauty benefits of elderberries for hair are as follows.
(1) Promotes Hair Growth
Elderberries improve our scalp health.
Antioxidants such as vitamin C, vitamin A, and anthocyanins in elderberries protect our hair and scalp from free radical damage.
Zinc, potassium, iron, and B vitamins in elderberries nourish our hair follicles and scalp.
It improves scalp health and encourages the growth of new hair follicles.
(2) Reduces Hair Fall
Vitamins and minerals in elderberries provide nourishment to our hair and scalp.
It makes our hair strong and lustrous.
Vitamin C and other antioxidants in elderberries protect our hair from free radical damage and reduces the risk of premature greying of hair, hair fall, split ends, and hair dryness.
(3) Make Our Hair Strong And Lustrous
Elderberries make our hair strong and lustrous because of their rich nutritious profile.
Potassium improves blood circulation in the scalp and encourages the growth of new hair follicles.
Zinc also contributes to hair growth.
Antioxidants in elderberries protect our hair from free radical damage and add natural shine to them.
(4) Treats Scalp Acne
Acne is a common skin problem that affects millions of people around the world. It is mainly caused by the accumulation of toxins, pollutants, and other impurities within the skin pores.
They can also breakout on the scalp, and are then known as scalp acne.
Vitamin C and dietary fibers in elderberries reduce toxins, pollutants, and other impurities from our system.
When there are fewer toxins, they are less likely to accumulate in the skin pores.
This reduces the risk of acne and scalp acne.
Dietary fibers regulate the secretion of excess oil from the oil glands of the scalp and prevent scalp acne from worsening.
(5) For Treating Dandruff
Elderberries help in treating scalp problems such as dandruff.
Because of their antimicrobial properties, they protect the scalp from bacterial, viral, and fungal infections.
Vitamin C and other antioxidants in elderberries protect our scalp from free radical damage.
Zinc, magnesium, manganese, and B vitamins in elderberries nourish our scalp and improves scalp health.
Elderberries prevent scalp dryness and reduce the risk of dandruff.
Disclaimer
The information contained in the post is for general purpose only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, I make no guarantee of the accurateness of the same.
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