Benefits of Elderberry
in this article we're gonna look at the seven amazing health benefits of elderberry and why it has been used as a medicine for centuries.
now before
we get on with our list it is important to remember that although we have your
best interest in mind and are trying to provide you with authentic health
related information. you should consult your doctor first before grabbing a
bunch of elderberries and munching on them. especially if you're allergic or
have some other health issue with that out of the way.
health benefits of elderberry
No 1. highly nutritious
there are only a few foods that come close to
elderberry when it comes to nutrition not only is elderberry low in calories
but it also contains many essential nutrients to give you a slight peek into
what we're saying a bowl of freshly picked elderberries around 145 grams has
only a meager 106 calories.
they are high in carbs as you'd expect from a berry
with trace amounts of fat and protein. there are around 52 milligrams of vitamin c in a cup of elderberry. also if you
are running low on some fiber you could try adding some elderberry to the diet. as a cup of elderberry contains around 10 grams of fiber 36 % of the
recommended daily intake elderberry.
Also has good amounts of antioxidants like phenolic
acids flavonols and also anthocyanins. we'll discuss more of this in our next point
one disclaimer though the exact nutritional composition of elderberries largely
depend on different conditions like the variety of plant the ripeness of
berries and the environmental conditions.
No 2.loaded with antioxidants
As we said elderberries are a great source of
antioxidants but what exactly are these antioxidants and why should you care.
there is something called oxidative stress which is caused by the accumulation
of free radicals in the body. these free radicals are oxygen containing
molecules that have an uneven of electrons.
they are
usually released during the metabolism but that is not the only source of these
radicals. we can also get exposed to these radicals from environmental factors
like ozone radiation pollution and even cigarette smoke. these radicals can
cause oxidative chain reactions in the body due to their high reactivity and
can cause problems for us like diabetes, inflammatory conditions, hypertension,
heart disease and even cancer.
lucky for us
antioxidants keep the levels of these reactive molecules to a safe limit. antioxidants
are food components that we consume or we should consume every day like some
vitamins phenolic acids and flavonoids. these compounds remove the reactive radicals
from the body. thus the name antioxidant they achieve this by donating electrons
to the electron hungry free radicals.
thus making
them less reactive and easier to remove. when it comes to antioxidants
elderberry is one of the first names mentioned. one study goes as far as to
declare elderberry as the best source of antioxidants among 15 different varieties
of berries. another study found that after drinking 400 milliliter glass of
elderberry juice the antioxidant levels improved in people within one hour. if
that hasn't convinced you to start consuming elderberry nothing will.
No 3. Battle on colds and influenza
winters and influenza are synonymous terms every year
winter unleashes on us an epidemic of influenza and cold. so much so that no amount
of precautions seems enough to ward these evils off. but if the precautions
don't work then our only bet is to take it out in the battle field and see
who's got the stuff.
but before
you head to your battle you might want to take some under berry along as it can
prove to be a lethal weapon against the influenza and colds. it turns out that
elderberry extracts can reduce these verity and length of influenza. the influenza virus that's why these extracts are so very often used in the preparation of commercial
medications for cold.
These medications are easily available in the market
in the form of syrups capsules gummies and lozenges. any doubts that you may
have regarding the efficacy of elderberry against the symptoms of influenza and gold
would disperse into oblivion through the mention of a couple of important
studies. one study on 60 influenza patients found that by taking 15milliliter
elderberry syrup four times a day the influenza symptoms improved within two to four
days.
the other study found that taking 300 milligrams of
elderberry capsules three times a day resulted in a shorter duration of illness
and less severe symptoms. note that most of the studies that have found
elderberry useful against the symptoms of cold and influenza have been done on
commercially available elderberry not your backyard plant. there is not much information
available about homemade remedies.
No 4. can treat acne
acne is one of the most frustrating problems out
there. for me whenever the time of some important event approaches one or two
pimples pop out from nowhere just to laugh at my powerlessness in the face of
acne. but does it have to be that way we mentioned that elderberry is a great
source of antioxidants and these antioxidants can reduce the free radicals that
can cause problems for us.
well one of those problems is skin issues by
reducing the number of free radicals that can cause skin problems elderberry can
help us battle on acne. the American nutrition association goes a step
further and suggests using an elderberry face wash can help reduce acne due to
its antiseptic properties.
No 5. improves heart health
elderberry contributes to several beneficial
effects that in turn can improve heart health. studies show that elderberry
juice can reduce the fat in the blood and reduce cholesterol. also the
flavonoids found in elderberry can reduce the risk of heart disease. the results
of the studies on the cholesterol-reducing effects of elderberry are mixed.
one study found no effect of consuming 400
milligrams of elderberry extract for two weeks three times a day. another study
however concluded that the elderberry extracts reduce the cholesterol contents
in the liver and aorta but not the blood. another way in which elderberry can reduce
the risk of heart disease is by reducing the uric acid levels in the blood.
not only that but it can also regulate blood sugar levels and thus can reduce the risk of type 2 diabetes which again is linked with heart problems but the effect of blood sugar maintenance is not just limited to heart health. let's look at it in more detail in our next point.
No 6. can help with blood sugar levels
blood sugar levels have a significant impact on our health. The Insulin is a hormone which is produced in the pancreas. this hormone is responsible for keeping our blood sugar levels normal. things start going smooth when the insulin production decreases or the body doesn't produce any insulin. two main reasons for the diminishing supplies of insulin are characterized as type 1 and type 2 diabetes.
type 1 diabetes is due to autoimmune disease that
makes your body attack itself and the pancreatic duct may get damaged in the
process. type 2 diabetes is due to the over production of insulin. it is human nature
to ignore things that are available in abundant quantities. so is the case with
insulin.
the body then craves for more of it and that
ultimately leads to burning out of insulin producing cells. patients suffering
from diabetes type 2 in particular should give elderberry a try. as elderberry
has been reported to increase insulin secretion and also improve blood sugar
levels.
a key study in this domain found that elderberry flowers
inhibit an enzyme called alpha glucosidase which can help lower blood sugar
levels. similarly studies found that giving elderberry to diabetic rats improved
blood sugar control.
No 7. pain relief
finally let's discuss some of the pain relieving
properties of elderberry. as we said earlier the elderberry plant contains a
huge quantity of antioxidants. one of them are anthocyanins. These beneficial
compounds have been found to have anti-inflammatory properties. they achieve
this by blocking the production of nitric oxide by the immune cells. one of the
problematic free radicals. it serves as a trigger for inflammation as you get
injured.
elderberry slows down this response of nitric oxide and this can decrease the pain and swelling. another testament to the pain relieving properties of elderberry is the fact that elderberry tinctures have been used for a long time locally to treat dental pain bruises burns and cuts. some even suggest that elderberry syrup can treat neuropathic pain.
but unfortunately there isn't enough research out
there to prove it. final thoughts elderberry is one of the most nutritious
plants out there. this plant has been utilized for medicinal purposes for
centuries especially for treating influenza and colds not only that.
but it is also a great source of antioxidants fiber and many important nutrients. due to this elderberry extract has been used for the preparation of commercial medication for influenza and cold. however it is not advised to consume raw elderberry as it can cause nausea and vomiting. if you want to reap these amazing benefits of elderberry then you should first cook them before eating or go for commercially available extracts.