Berries hold a positive reputation for their antioxidant content. These antioxidants help to boost the health of the individual by curbing free radical damage. Elderberry is one of the berries that you can take this advantage from.
Besides, elderberries have made it to the food and diet trends of 2019. This means that elderberries will find their way to our plates in the present year. Here is an in-depth look at more reasons to add elderberries to your diet:
1. Excellent nutritional profiles
Elderberries are known for their high content of antioxidants. They contain antioxidant flavonols quercetin, isorhamnetin, and kaempferol. The anthocyanin content of the berries is also high. Besides, 100 grams of the fresh berries provide 73 calories, less than a gram of protein and fat, and 18.4 grams of carbs.
On top of this, elderberries are rich in vitamin C and dietary fiber as well. 100 grams of the fresh berry provide 7 grams of fiber. Plus, these berries provide a good source of phenolic acids, which helps reduce oxidative stress.
2. Good for your heart health
Studies indicate that elderberry juice can help lessen the level of fat in the blood. It can also decrease cholesterol. Plus, elderberries provide flavonoids, which are credited for cutting the risk of developing heart disease.
Other animal studies indicate that feeding foods to animal subjects containing polyphenols from elderberry showed a decline in their blood pressure. Plus, the subjects were less vulnerable to organ damage due to high blood pressure.
3. Can help treat acne
The elderberry fruit is credited for treating acne. The credit goes to the rich amount of flavonoids. These flavonoids have antioxidant and anti-inflammatory properties, which help protect cells from damage due to free radicals. These free radicals often cause skin problems. Therefore, you can use an elderberry face wash to fight acne as suggested by the American Nutrition Association (ANA).
4. Boost immune health
Elderberries are applauded for boosting the immune health as well. Research indicates that the anthocyanins in the berries increase the production of cytokines. These are proteins that work as messengers within the immune system. These help improve the body’s immune response.
Cytokines play a critical role in enhancing the body’s response to disease. On top of that, the berries contain antiviral agents, which can further help to protect the body against viruses.
4. Aid for sinus infection
The antioxidant and anti-inflammatory properties make the elderberries useful in the case of a sinus infection. A sinus infection occurs when the cavities around the nasal passages become inflamed. So this antiviral herb help as a natural remedy for sinus infection.
5. May help improve flu and cold symptoms
Black elderberry extracts can help lessen the length and severity of influenza. You can use elderberry for the treatment of colds in multiple forms including capsules, gummies, liquids, and lozenges.
In a study of 60 people with influenza, it was learned that 15 ml of the berry’s syrup four times daily worked to show improved symptoms of the cold in 2-4 days. On the other hand, the participants in the control group took 7-8 days to show an improvement in their condition.