What are the health benefits of elderberries?
Elderberries are small dark blue or black berries that belong to the Sambucus tree. They are a healthy and nutritious fruit that not only tastes good but also has many health benefits. Elderberries have been used for decades in traditional medicine due to their antioxidant, anti-inflammatory, and immune-boosting properties. In this article, we will explore the health benefits of elderberries in detail.
Antioxidant Properties
Elderberries contain high levels of antioxidant compounds that protect the cells in our body from free radicals’ damage. Free radicals are unstable molecules that cause cell damage leading to inflammation and diseases like cancer. Elderberries have flavonoids that are antioxidants that neutralize free radicals. According to a study published in the Journal of Agricultural and Food Chemistry, elderberries have significantly higher levels of antioxidants than blueberries and cranberries.
Anti-Inflammatory Properties
Elderberries have anti-inflammatory properties that help reduce inflammation in the body. Chronic inflammation could lead to diseases like heart disease, diabetes, and cancer. The anti-inflammatory compounds in elderberries help by inhibiting the production of pro-inflammatory cytokines. A study published in the Journal of Medicinal Food found that elderberry extract significantly reduced inflammation in mice. Elderberries are an excellent addition to any diet, particularly for those living with chronic inflammatory conditions.
Immune-Boosting Properties
Elderberries are known for their immune-boosting properties. They have high levels of vitamins A and C, which play a vital role in maintaining a healthy immune system. Vitamin A regulates the immune system and prevents infections while vitamin C boosts white blood cell production, supporting the immune function. Elderberries also have anthocyanins, polyphenolic compounds that increase the production of cytokines. Cytokines are proteins that play a significant role in immune signaling and response.
Cold and Flu Relief
Elderberries have been used for centuries to treat the common cold and flu. A study published in the journal Nutrients examined elderberry’s effectiveness in treating influenza, finding that it reduced the duration and severity of influenza symptoms in people who took it within 48 hours of symptom onset. Elderberry contains a compound called Sambucus nigra agglutinin (SNA) that binds to the influenza virus, preventing it from infecting cells. Moreover, elderberry reduces mucus production, alleviating congestion and coughing associated with cold and flu.
Heart Health
Elderberries have a positive effect on heart health. They have high levels of anthocyanins, flavonoids, and phenolic acids that reduce oxidative stress and inflammation in the blood vessels. A study published in the European Journal of Clinical Nutrition found that consuming elderberry extract for 12 weeks significantly decreased blood pressure in patients with mild hypertension. Another study in the International Journal of Food Sciences and Nutrition found that elderberry extract improved endothelial function, a marker of cardiovascular health.
Digestive Health
Elderberries have been used in traditional medicine to treat gastrointestinal issues, such as constipation and diarrhea. The high fiber content in elderberries promotes healthy bowel movement and prevents constipation. Elderberries’ anti-inflammatory properties also alleviate digestive issues caused by inflammation or oxidative stress. Furthermore, elderberries contain tannins with astringent properties that reduce inflammation and alleviate diarrhea.
Skin Health
Elderberries benefit skin health. They contain high levels of antioxidants, vitamins A and C, and anti-inflammatory properties that protect the skin from free radicals’ damage and reduce inflammation associated with eczema and psoriasis. Additionally, a study published in the Journal of Medicinal Food found that elderberry extract applied topically reduces skin inflammation significantly. Moreover, elderberries’ anthocyanins help improve the skin’s appearance by increasing collagen production and reducing the appearance of wrinkles and fine lines.
Conclusion
Overall, elderberries are a highly nutritious and versatile fruit with numerous health benefits. The high levels of antioxidants, anti-inflammatory, immune-boosting properties make them an excellent choice for good health. Elderberries’ benefits include heart health, digestive health, skin health, and cold and flu relief. With their many health benefits and delicious taste, elderberries have been used for centuries in traditional medicine. Incorporating elderberries into your diet may help sustain overall health and well-being.