Elderberries are a low-calorie food, with 1 cup (145.0 g) containing about 106 calories. But what sets them apart is their impressive nutritional value.
They are rich in fiber, antioxidants and various vitamins and minerals, making them a healthy addition to any diet.
In this article, we'll explore the benefits of elderberries and how you can incorporate them into your meals.
Elderberries: A Low-Calorie Food
As previously mentioned, elderberries are a low-calorie food, making them a great option for those watching their weight. They are also low in fat and sugar, making them ideal for weight loss diets. In addition, elderberries contain a high amount of water, which can help you stay hydrated and full between meals. This can aid in weight loss and prevent overeating.
Elderberries: Rich in Fiber
Elderberries are a good source of fiber, which is essential for good digestion and bowel health. One cup (145.0 g) of elderberries contains around 10% of your daily fiber needs. Fiber is also known to help reduce cholesterol levels, stabilise blood sugar and promote feelings of fullness, which can assist in weight management.
Elderberries: A Good Source of Antioxidants
Elderberries are rich in antioxidants, particularly anthocyanins, which give them their deep purple color. These antioxidants help protect your cells from damage caused by free radicals and oxidative stress. They may also help reduce inflammation in the body and lower the risk of chronic diseases such as heart disease and cancer.
Elderberries: May Boost Immune System Function
Elderberries are known to have immune-boosting properties, thanks to their high vitamin C content. Vitamin C is crucial for the production of white blood cells, which help fight off infections and diseases. In addition, elderberries contain flavonoids that have been shown to enhance the immune response and reduce the duration and severity of cold and flu symptoms.
Elderberries: Potential Heart Health Benefits
Elderberries may have potential heart health benefits, thanks to their high antioxidant content. Antioxidants help protect against the damage caused by free radicals, which can contribute to heart disease. In addition, elderberries have been shown to help reduce blood pressure and improve blood vessel function, both of which can lower the risk of heart disease.
Elderberries: May Reduce Inflammation
Elderberries have anti-inflammatory properties, which can help reduce inflammation in the body. Chronic inflammation is linked to a range of health issues, including arthritis, heart disease and cancer. Studies have shown that elderberry extract can help alleviate inflammation and improve symptoms in people with joint pain and swelling.
Elderberries: May Improve Brain Function
Elderberries contain compounds that may improve brain function and protect against cognitive decline. One study showed that elderberry juice improved memory and learning ability in mice. In addition, the antioxidants in elderberry may help reduce the risk of neurodegenerative diseases such as Alzheimer's and Parkinson's.
Elderberries: Possible Anti-Cancer Properties
While more research is needed in this area, early studies have shown that elderberries may have anti-cancer properties. The anthocyanins in elderberry have been shown to induce cell death in cancer cells and prevent their growth and spread. In addition, elderberries contain other compounds that may have cancer-fighting effects, including quercetin and kaempferol.
Elderberries: May Help Regulate Blood Sugar
Elderberries may help regulate blood sugar levels, thanks to their high fiber content. Fiber slows down the absorption of sugars into the bloodstream, preventing spikes in blood sugar levels. Additionally, the anthocyanins in elderberries have been shown to improve insulin sensitivity, which can also help regulate blood sugar levels.
Elderberries: Versatile in Cooking and Baking
Elderberries are a versatile ingredient in cooking and baking. They can be used to make jams, jellies, syrups, sauces and even wine. Elderberries pair well with other fruits like apples, pears and berries, and can be used in both sweet and savory dishes. They also make a delicious addition to pancakes, muffins and breads.
FAQ About Elderberries
1. What are elderberries?
Elderberries are the fruit of the Sambucus tree, which is native to Europe and North America.
2. What are the health benefits of elderberries?
Elderberries are rich in antioxidants and are believed to have anti-inflammatory, antibacterial, and antiviral properties. They may help improve immune function and relieve cold and flu symptoms.
3. How can elderberries be consumed?
Elderberries can be consumed in various forms, including jams, jellies, syrups, teas, and supplements. They are also used in cooking and baking.
4. Are there any risks associated with consuming elderberries?
Raw elderberries can be toxic and should not be consumed in large quantities. They should be cooked before eating or used in any form. Additionally, elderberries may interact with certain medications and should be avoided by pregnant or breastfeeding women.
5. Where can I purchase elderberries?
Elderberries can be purchased at most health food stores, as well as online. They can also be found at some grocery stores and farmers' markets.