25 Major Health & Beauty Benefits of Elderberries

Elderberries are the delicious berries that belong to the Sambucus genus of the flowering plant in the Adoxaceae family. These fruits are mainly found in the temperate to subtropical regions of the world and are widespread in the Northern Hemisphere. However, they are also found in some parts of Australia, Asia and South America which are part of the Southern Hemisphere. There are many species of elderberries and some of these species are known not only for the delicious fruit they provide but also for their ornamental leaves and flowers.

Elderberries are a good source of many nutrients such as vitamins, minerals, antioxidants, dietary fibers, phytonutrients, and polyphenols, etc. and the presence of these compounds make them very beneficial for us. In this article, we will know about the major health and beauty benefits of elderberries, but first, let’s take a look at the below-mentioned nutrition chart of elderberries.

Nutrition Chart of Elderberries

Nutrition Chart of Elderberries
Source-USDA

Health Benefits of Elderberries

Health and beauty benefits of elderberries
Source-Pixabay.com

(1) Strengthens Immune System

Our immune system plays an important role in keeping us healthy. It is the defense mechanism of our body that prevents microbes such as bacteria and virus etc. from entering our system, and even if they manage to enter our body and make us sick, it is the immune system that fights against these bacteria and makes us healthy again.

For this reason, it is important for us to make sure that our immune system stays stronger and elderberries can help in doing the same.

Eating elderberries on a regular and moderate basis is very beneficial for making our immune system stronger.

This benefit of elderberries is mainly due to the presence of antioxidants like vitamin C and other antioxidantal compounds like phytonutrients and polyphenols etc. in them.

These antioxidants and the relevant compounds fight with the free radicals of our body, stabilize them and prevents them from causing oxidative damage to our cells including the white blood cells that form the backbone of our immune system.

By making our immune system stronger, elderberries reduce the risk of various types of diseases and also reduces the risk of being infected by fever, flu, cold and cough, etc. to a significant level.

As per a Japanese study, elderberries are useful for weakening the symptoms of the influenza virus.

Vitamin C is not only antioxidant but also an anti-inflammatory compound that aids in reducing the risk of upper respiratory tract infections and other respiratory ailments.

Cytokines in the elderberries also possess anti-inflammatory properties and help with the respiratory system.

(2) Good For Respiratory System

Regular and moderate consumption of elderberries is found to be very beneficial for our respiratory system and provides relief from various respiratory ailments such as a sore throat, a cough, cold and bronchitis, etc.

This benefit of elderberries is mainly due to the presence of antioxidants like vitamin C and other antioxidantal compounds like phytonutrients and polyphenols etc. in them.

These antioxidants and the relevant compound protects our respiratory system from the oxidative damage caused by the free radicals of the body. They are also anti-inflammatory in nature and helps in relieving the symptoms of various respiratory problems.

As mentioned earlier, they strengthen our immune system and when our immune system is stronger, the risk of infections like flu, fever, and cold, etc. reduces to a great level.

In addition to this, other compounds such as flavonoids and anthocyanins, etc. present in the elderberries provide relief from the inflammation and the irritation associated with the respiratory problems.

Elderberry syrup ( which is made by boiling elderberries in water, along with cinnamon, clove, and ginger, etc.) acts as an expectorant and clear out the phlegm that traps foreign agents in your glands.

(3) Good For Digestive System

Another advantage of eating elderberries on a regular and moderate basis is their ability to improve our digestive health. This benefit of elderberries is mainly due to the presence of dietary fibers in them.

The dietary fibers present in the elderberries acts as a natural laxative which means it improves bowel movement and ensures smooth elimination of stool from our system.

This provides relief from constipation and also aids in providing relief from other gastrointestinal problems such as abdominal pain, irritable bowel syndrome, gas, bloating, flatulence, etc.

In addition to this, the antioxidants like vitamin C, vitamin E and other antioxidantal compounds like phytonutrients and polyphenols, etc. present in the elderberries protect the digestive system from the oxidative damage caused by the free radicals of the body.

(4) Reduces The Risk of Various Cancer(s)

Consuming elderberries on a regular and moderate basis is very beneficial for reducing the risk of various types of cancers such as lung cancer, colon cancer, stomach cancer, etc.

This benefit of elderberries is because of the presence of antioxidants like vitamin C, vitamin E and other relevant compounds like phytonutrients and polyphenols, etc. in them.

These antioxidants fight with the free radicals of our body, stabilizes them and prevents them from causing oxidative damage to our cells, and thus reduces the risk of various cancers.

Free radicals are the unstabilized ions that get formed in our body during the oxidation process.

As these are unstabilized, so, they steal electrons from the neighboring molecules and while doing so, it causes oxidative damage to them.

Elderberries are also known to inhibit “hedgehog signaling”, a biochemical process which is linked to prostate cancer and thus minimizes the risk of prostate cancer.

(5) Improves Cardiovascular Health

Eating elderberries on a regular and moderate basis is very beneficial for our heart and improves our cardiovascular health.

This benefit of elderberries is because of the presence of various nutrients like vitamins, minerals, antioxidants, dietary fibers, and phytonutrients, etc. in them.

The antioxidants like vitamin C and relevant compounds present in the elderberries protects our cardiovascular system from the oxidative damage caused by the free radicals of the body.

It is also a good source of potassium, a vital nutrient that relaxes our blood vessels, improves blood circulation and provides relief from hypertension or high blood pressure, a common health problem that affects millions of people around the world and is a leading cause of various cardiovascular problems such as heart attack, heart stroke, irregular heartbeat etc.

Additionally, the dietary fibers present in the elderberries reduces bad LDL cholesterol from our system and thus reduces the risk of atherosclerosis, a condition caused by the hardening of arteries due to the accumulation of fat deposits in them.

This improves our cardiovascular health and keeps our heart healthy.

These delicious berries also contain “anthocyanins”, a flavonoid that protects the inner layer of the blood vessels from the oxidative stress of the free radicals.

This protects the cells from inflammatory stressors, improves blood circulation and thus reduces the risk of heart diseases.

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(6) Regulates Blood Sugar Level

Elderberries are found to be very beneficial for individuals suffering from diabetes and for those who are at the risk of developing diabetes.

This benefit of elderberries is mainly because of its low glycemic index. Being a low glycemic index fruit, it releases sugar into the bloodstream at a slow pace and prevents a sudden spike in the blood sugar level.

This helps in regulating the blood sugar level and thus helps in managing diabetes.

In addition to this, elderberries are also a good source of dietary fibers that reduces the rate at which sugar gets absorbed by the bloodstream and thus helps in keeping blood sugar level under control.

Although elderberries are good for diabetic patients, studies are limited in this regard and it is therefore advised to first consult with your doctor about the same.

(7) Provides Diuretic Benefits

Elderberries are diuretic in nature which means they naturally promote the production of urine in our body.

This property of elderberries makes it very beneficial for the individuals that suffer from urinary problems like urinary tract infection etc.

The diuretic nature of elderberries helps in getting rid of the extra fluids and is often recommended by the doctors.

In addition to this, the antioxidants such as vitamin c and other antioxidantal compounds like phytonutrients and polyphenols, etc. combat with the free radicals of the body and thus protects our renal system from the oxidative damage.

(8) Make Our Bones Stronger

Consuming elderberries on a regular and moderate basis is very beneficial for making our bones stronger and thus reduces the risk of osteoporosis, a condition in which our bones becomes very weak and more prone to fracture and related issues.

This benefit of elderberries is mainly because of the presence of calcium in it.

Calcium is an essential nutrient that strengthens our bones, increases bone density and thus reduces the risk of osteoporosis.

Other nutrients like potassium and iron etc. also play a significant role in making our bones stronger.

Potassium helps in maintaining critical fluid balance in the body and thus strengthen our bones.

Additionally, anthocyanins a flavonoid present in the elderberries are known to prevent bone loss in certain cases and is thus considered good for bones.

(9) Helps With Weight Loss

Elderberries are found to be very beneficial for the people who are on a weight loss journey and would like to get rid of some extra pounds.

This weight loss benefit of elderberries is mainly because of the presence of dietary fibers in them.

The dietary fibers present in the elderberries keep our stomach fuller for longer duration and decreases our urge to eat again and again, and thus helps in controlling overeating.

As overeating is a major cause of obesity, so by controlling overeating it helps in controlling obesity.

They are also rich in water content which also provides fullness to our stomach and thus helps with the weight loss program.

Eating 100 grams of elderberries provides around 73 calories of energy which is still low in comparison to other fruits like avocados, dried fruits, coconut flesh, grapefruit, and banana, etc. that provides more than 100 calories ( some even up to 400 calories) of energy for every cup of their serving.

By keeping the elderberries intake in moderation, one can still enjoy weight loss benefit and other benefits of elderberries without worrying about the excessive calorie gain.

A German study has also found that individuals who took elderberry syrup on a regular basis saw a significant improvement in their weight regulation.

(10) Good For Eyes

Our eyes are the vital organ that acts as a window to the world and allows us to experience the beauty of this world.

It is therefore important for us to make sure that we take good care of our eyes and elderberries can help in doing the same.

Elderberries are found to be very beneficial for our eyes and aids in reducing the risk of various vision ailments like glaucoma and macular degeneration etc.

This benefit of elderberries is mainly because of the presence of antioxidants like vitamin C and other antioxidantal compounds like phytonutrients and polyphenols etc. in them.

These antioxidants and the relevant compounds present in the elderberries fights with the free radicals of our body, stabilizes them and prevents them from causing oxidative damage to our cells and thus minimizes the risk of various problems such as age-related macular degeneration, cataract, and glaucoma, etc.

Free radicals are nothing but the unstabilized ions that get formed in our body during the oxidation process.

As these are unstabilized, so, they steal electrons from the neighboring molecules and while doing so, it causes oxidative damage to them.

In addition to this, these berries are also rich in vitamin A which is considered as an essential nutrient for our eyes as it provides a number of benefits such as improves vision, treats dry eyes, reduces the risk of cataract and macular degeneration and so on.

Other nutrients like vitamin B complex etc. also play a significant role in keeping our eyes healthy.

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(11) Aids In The Treatment of Urinary Tract Infections

Another advantage of including elderberries in your diet is their ability to help with the treatment of urinary tract infections.

This benefit of elderberries is mainly due to the presence of various nutrients like vitamins, minerals, antioxidants, dietary fibers, and phytonutrients and polyphenols, etc.

Antioxidants like vitamin C and other relevant compounds protect our renal and the urinary system from the oxidative damage caused by the free radicals of the body.

Vitamin C is also anti-inflammatory in nature which means they are very helpful in reducing the pain and inflammation associated with the urinary tract infections.

In addition to this, elderberries are diuretic in nature which means they increase the production of urine in our system.

This allows our body to get rid of the urine and toxic compound from our system in an efficient manner, and thus reduces the risk of urinary tract infections.

(12) Provides Anti-Inflammatory Benefits

Elderberries are very useful in providing relief from the pain and inflammation caused by inflammatory problems such as arthritis, gouts, rheumatism, and eye inflammation, etc.

This benefit of elderberries is mainly because of the presence of anti-inflammatory compounds such as vitamin C in it.

Vitamin C, an antioxidant not only protects the cells and tissues of our body from the oxidative stress caused by the free radicals of the body but also provides relief from the pain and inflammation.

Additionally, they are also a good source of anthocyanins, a flavonoid that possesses anti-inflammatory properties and helps in fighting against inflammation.

(13) Improves Cognitive Functions

Elderberries are very beneficial for our brain and reduce the risk of various neurodegenerative diseases like Alzheimer’s disease, Parkinson’s disease, etc.

This benefit of elderberries is primarily due to the presence of antioxidants like vitamin C and other antioxidantal compounds like phytonutrients and polyphenols etc. in them.

These antioxidants fight with the free radicals of our body stabilizes them and prevents them from causing oxidative damage to our cells including the brain cells or neurons.

This reduces the risk of various neurodegenerative diseases like Parkinson’s disease, Alzheimer’s disease, dementia, amnesia, etc.

In addition to this, they are also a good source of quercetin and anthocyanins, the flavonoids that reduce inflammation at the cellular level and thus helps in keeping our neurological system healthy.

They also activate the mitochondria (the powerhouse of the cell) of the cell and thus boosts cellular health.

Beauty Benefits of Elderberries For Skin

(1) Keeps Premature Ageing At Bay

Consuming elderberries on a regular and moderate basis is good for our skin and helps in keeping various signs of premature aging like fine lines, age spots, dark spots, wrinkles and skin blemishes, etc. at bay.

This beauty benefit of elderberries is mainly due to the presence of antioxidants like vitamin C and other antioxidantal compounds like phytonutrients, polyphenols, and flavonoids, etc. in them.

These antioxidants and the relevant compounds present in the elderberries protects our skin cells from the oxidative damage caused by the free radicals of the body and thus helps in minimizing the various signs of premature aging.

They also help with the proper elimination of toxins and impurities from our system and thus helps in maintaining our skin health.

In addition to this, they are also a good source of various nutrients like vitamins and minerals, etc. that provides nourishment to our skin and keep it healthy.

(2) Maintains Skin Health

Elderberries are very effective for managing our skin health and make it soft, supple and radiant.

The beauty benefit of elderberries is primarily because of the presence of various nutrients like vitamins, minerals, antioxidants, phytonutrients, polyphenols and dietary fibers in them.

The antioxidants and relevant compounds present in the elderberries protects our skin cells from the oxidative damage caused by the free radicals of the body and thus minimizes the risk of premature aging.

They are also useful for the proper elimination of toxins from our system. When there are fewer toxins in our system, they don’t accumulate in the pores of our skin and thus improves our skin health.

The dietary fibers present in the elderberries also plays a significant role in getting rid of toxins and impurities from the pores of our skin and thus maintains our skin health.

In addition to this, elderberries are also a good source of various nutrients like vitamins and minerals, etc. that provides nourishment to our skin and keeps it healthy.

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(3) Increases Collagen Production

Elderberries are found to be very beneficial for increasing the production of collagen in our body.

Collagen is an important amino acid which is found in abundance in our body and provides shape and structure to our system. It is mainly present in the connective tissues like joints, tendons, bones, cartilages and even the blood vessels.

It also helps in maintaining skin elasticity and this property of it helps in keeping various signs of premature aging such as fine lines, age spots, wrinkles, dark spots and skin blemishes, etc. at bay.

This collagen boosting benefit of elderberries is because of the presence of antioxidants like vitamin C and other antioxidantal compounds like phytonutrients and polyphenols etc. in them.

These compounds combat the free radicals of our body, stabilizes them and prevents them from causing oxidative damage to our cells and thus reduces the risk of premature aging. It also increases the production of collagen in our body.

(4) Protects From Harmful UV Rays of The sun

The ultraviolet rays of the sun are bad for us because they can cause oxidative damage to our skin cells and for this reason, we should do our best to protects ourselves from the harmful UV rays of the sun, and elderberries can help in doing the same.

Elderberries are very useful for protecting our skin cells from the oxidative damage caused by the Uv rays of the sun.

This benefit of elderberries is due to the presence of antioxidants like vitamin C and other compounds like phytonutrients, polyphenols and flavonoids like the quercetin in them.

These compounds fight with the carcinogenic effect of the UV rays of the sun and protect our skin cells from the oxidative damage. This also reduces the risk of premature aging caused by the UV rays of the sun.

UV rays of the sun are not only bad for our skin but also for our immune system as it is found that high exposure of UV rays for a long period of time can damage our white blood cells, and affects our immune system negatively.

(5) Make Our Skin Soft, Supple And Radiant

Regular and moderate consumption of elderberries is very useful for bringing out the natural glow of the skin and thus aids in reducing skin pigmentation.

This benefit of elderberries is primarily due to the presence of antioxidants like vitamin C and other antioxidantal compounds like phytonutrients, polyphenols, and flavonoids, etc. in them.

The antioxidants and the relevant compounds present in the elderberries combats with the free radicals of our body, stabilizes them and prevents them from causing oxidative damage to our cells, and aids in keeping various signs of premature aging like fine lines, age spots, wrinkles, dark spots and skin blemishes, etc. at bay.

This brings out the natural glow of the skin, and make our skin soft and radiant. They are also useful for the proper elimination of toxins and other impurities from our system.

When there are fewer toxins in our system, they don’t accumulate in our skin pores and improves the health of our skin.

Additionally, elderberries are also rich in other nutrients like vitamins and minerals that provides proper nourishment to our skin and make our skin soft, supple and radiant.

(6) Wonderful Skin Detoxifier

Elderberries are very beneficial for our skin and help with the skin detoxification.

Skin detoxification is the process of removing toxins and other impurities from the pores of our skin in an efficient manner.

When there are lesser toxins in our system, they don’t get clogged up in the pores of our skin and risk of skin problems like acne and pimples diminishes to a significant extent.

The detoxifying benefit of elderberries is primarily due to the presence of antioxidants like vitamin C and other relevant compounds like phytonutrients and polyphenols etc. in them.

These compounds not only protects our skin cells and tissues from the oxidative damage caused by the free radicals of the body but also helps with the skin detoxification.

Additionally, the dietary fibers present in the elderberries also plays a significant role in the elimination of toxins from our system and thus contributes to skin detoxification.

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(7) Aids In Treating Acne

Acne is a common skin problem that affects millions of people around the world. There are many causes of acne but a prime cause of acne is the clogging of our skin pores by dirt, impurities, and pollutants(toxins), etc.

Elderberries are very beneficial for reducing the accumulation of toxins and other impurities in the pores of our skin, and thus minimizes the risk of acne and other skin problems.

This benefit of elderberries is mainly due to the presence of antioxidants like vitamin C and other compounds such as phytonutrients and polyphenols etc. in them.

These compounds not only protects our skin cells from the oxidative damage caused by the free radicals of the body but also helps with the proper elimination of toxins and impurities from our system.

When there are lesser toxins in our system, they don’t accumulate in the pores of our skin, and thus reduces the risk of acne and pimples, etc.

In addition to this, the dietary fibers present in the elderberries also helps in the treatment of acne. They help with the detoxification and also regulates the secretion of excess oil from the oil glands of the skin and prevents the acne from worsening.

Beauty Benefits of Elderberries For Hair

(1) Promotes Hair Growth

Consuming elderberries on a regular and moderate basis is very beneficial for maintaining our scalp health and thus promotes the growth of new hair follicles.

This advantage of elderberries is mainly due to the presence of antioxidants such as vitamin C and antioxidantal compounds like phytonutrients and polyphenols etc. in them.

The antioxidants and the relevant compound present in the elderberries protects our hair follicles and scalp from the oxidative damage caused by the free radicals of the body.

It also improves the blood circulation of the scalp and ensures that our hair follicles and the scalp get proper nourishment from our system.

When our hair follicles are well nourished, then they become strong and healthy, and this also encourages the growth of new hair follicles.

In addition to this, other nutrients like zinc and iron, etc. also play a significant role in keeping our hair follicles and scalp healthy.

(2) Reduces Hair Fall Risk

Elderberries are very beneficial for our hair and scalp. They are useful not only for promoting hair growth but are also good for reducing hair fall.

This benefit of elderberries is mainly due to the presence of antioxidants like vitamin C and other antioxidantal compounds like phytonutrients and polyphenols etc. in them.

These antioxidants and the relevant compounds present in the elderberries combats with the free radicals of our body stabilizes them and prevents them from causing oxidative damage to our hair follicles and scalp.

It also improves blood circulation in the hair follicles and scalp and ensures that they are well nourished.

When our hair follicles are well nourished, they become strong and healthy and minimizes the risk of hair fall

Additionally, other nutrients like vitamins and minerals, etc. present in the elderberries also play a significant role in strengthening hair follicles and thus reduces the risk of hair fall.

(3) Make Our Hair Strong And Lustrous

Elderberries are a good source of various nutrients like vitamins, minerals, antioxidants, phytonutrients, polyphenols, and dietary fibers, etc., and the presence of these compounds make them very beneficial for our hair follicles and scalp.

They are beneficial not only for promoting hair growth and for reducing hair fall, but also for making our hair strong and lustrous.

This advantage of elderberries is mainly due to the presence of antioxidants like vitamin C and other antioxidantal compounds like phytonutrients and polyphenols etc. in them.

These compounds fight with the free radicals of our body, stabilizes them and prevents them from causing oxidative damage to our hair follicles and scalp, and thus minimizes the signs of premature aging like premature greying of hair, split ends, hair dryness, hair breakage and so on.

They also improve blood circulation in the scalp and ensures proper nourishment for our hair follicles and scalp.

When our hair follicles are well nourished, they become strong and healthy and are less prone to damage. It also provides a natural shine to our hair and makes them soft and lustrous.

Other nutrients like zinc and iron etc. also helps in improving the health of our scalp and thus keeps our hair strong and healthy.

(4) Treats Scalp Acne

Acne is a common skin problem that affects millions of people around the world. It can be caused by various factors but a prime reason for the acne is the clogging of our skin pores due to the accumulation of dirt, impurities, and pollutants, etc. in them.

It is not only limited to the skin and can also break out on the scalp and is thus known as scalp acne.

Elderberries are very useful for treating scalp acne. This benefit of elderberries is also due to the presence of vitamin C, antioxidant and other relevant compounds like phytonutrients and polyphenols, etc. in them.

These compounds fight with the free radicals of our body stabilizes them and prevents them from causing oxidative damage to our cells and tissues.

They also help with the proper elimination of toxins and impurities from our system. When there are fewer toxins in our system, they don’t accumulate in the pores of our skin and scalp, and thus reduces the risk of acne and scalp acne.

Additionally, elderberries are also a good source of dietary fibers that aids in getting rid of toxins and other impurities from our system.

They are also useful for controlling the secretion of excess oil from the oil glands of the skin and prevent the scalp acne from worsening.

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(5) Good For Treating Dandruff

Elderberries are very beneficial for treating dandruff, a common scalp problem that affects millions of people around the world.

This benefit of elderberries is because of its antibacterial and antifungal properties.

The antioxidants like vitamin C and other antioxidantal compounds like phytonutrients and polyphenols etc. protect our hair follicles and scalp from the oxidative damage caused by the free radicals of our body.

It also improves blood circulation in the scalp and ensures that our hair follicles and scalp get proper nourishment from our system. A well-nourished scalp is less prone to scalp problems like dandruff.

Other nutrients like vitamins and minerals etc. also play a significant role in keeping our scalp healthy. It reduces dryness of scalp which is a prime cause of dandruff.

Reference(s)

https://www.stylecraze.com/articles/amazing-health-benefits-of-elderberries/

https://www.naturalfoodseries.com/11-benefits-elderberries/

https://www.nutrition-and-you.com/elderberry.html

https://en.wikipedia.org/wiki/Sambucus

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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