Elderberry has many health benefits which includes their ability to alleviate allergies, boost the immune system, protect against bacteria and infection, lower blood sugar, help with weight loss, moderate the digestive process, and slow down the spread of cancer.
Nutrition Value of Elderberry
Amount Per 100 grams
- Calories 73
- Total Fat 0.5 g
- Cholesterol 0 mg
- Sodium 6 mg
- Potassium 280 mg – 8% RDA
- Total Carbohydrate 18 g – 6% RDA
- Dietary fiber 7 g – 28% RDA
- Protein 0.7 g – 1% RDA
- Vitamin A 12% RDA
- Vitamin C 60% RDA
- Calcium 3% RDA
- Iron 8% RDA
- Vitamin B-6 10% RDA
- Magnesium 1% RDA
10 Nutrition Health Bebefits of Elderberry
1. Aids in Digestion
Elderberries are packed with dietary fiber that can help eliminate constipation, reduce excess gas, and generally increase the health of the gastrointestinal system. Fiber can also help increase the nutrient uptake efficiency in the gut.
2. Heart Health
The fiber in elderberries help eliminate excess cholesterol from the system and make room for High Density Lipoprotein 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 potassium is a vasodilator.
3. Respiratory Health
Elderberries contains bioflavonoids like anthocyanins which soothes inflammation and irritation and also act as an expectorant and clear out phlegm that can trap foreign agents in the glands.
4. Boosts Immunity
Elderberries has antibacterial and anti-infectious qualities and are very commonly used to ward off influenza. Furthermore, elderberries can protect against the effects of autoimmune disorders, even alleviating certain symptoms and the associated pain of AIDS.
5. Strengthens Bones
Elderberries has potassium and calcium which are essential for bone strength and development. The antioxidant and anti-inflammatory compounds found in elderberries can help alleviate joint pain and soreness from inflammation.
6. Skin Care
Elderberries contains bioflavonoids and antioxidants that help boost the skin health. The antioxidants neutralizes free radicals that may cause skin cancer, blemishes and aging.
7. Aids in weight Loss
Elderberries are low in calories and has dietary fiber which gives a full feeling thereby reducing binge eating and snacking. They also contain B vitamins which increases metabolism and this help increase passive fat-burning, which can aid in weight loss
8. Reduces Cancer Risk
Elderberry fruit contains many antioxidants that play a role in combating and preventing the growth of cancer cells. In addition, elderberry fruit juices also contain flavonoids which prevent cell damage in the human body.
9. Acts as a Detox
Elderberry have laxative and diuretic properties. As a diuretic it detoxifies the body by expelling excess toxins, salts and fats through urination. As a laxative it can improve symptoms of constipation, reducing the occurrence of hemorrhoids and maximize nutrient uptake efficiency.
10. Eye Care
Being rich in vitamins A and B6, elderberries can help prevent serious vision ailments like glaucoma and macular degeneration. The antioxidant activity of elderberries also helps ensure vision health in the long run.
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