How Elderberries Are Good For Your Health

Nutrient Content

Vitamins

Excellent Source of: 

  • Vitamin C – 87%

Good Source of: 

  • Vitamin A – 17%
  • Vitamin B6 – 17%

Minerals

Good Source of:

  • Iron – 13%
  • Potassium – 12%

Also a Source of:

  • Calcium – 6%
  • Phosphorus – 6%
  • Copper – 4%

Other

Excellent Source of: 

  • Fiber- 41%

Also a Source of:

  • Antioxidants- Flavonoids, Anthocyanins, Gallic Acid
  • Omega 3s
  • Omega 6s

*All nutritional info from (1)

How Elderberries Prevent Chronic Disease

Elderberries offer several health benefits. Elderberry’s potent antioxidant activity can explain many of its health benefits.

How Elderberries Help Cancer

Berries boast strong anti-cancer properties due to high levels of antioxidants. Antioxidants prevent cancer by neutralizing dangerous molecules in our cells that can damage DNA.

  • Breast Cancer: In animal studies, berries have been shown to protect pathways that can lead to breast cancer through the activity of phytochemicals like ellagic acid. (2)
  • Anthocyanins: Elderberries’ deep color comes from anthocyanins, which are currently being studied for anti-cancer capabilities. (3)
  • Inflammation: Antioxidants and omega 3s found in elderberries combat inflammation. (4) Chronic inflammation increases risk of cancer. (5)

How Elderberries Help Prevent Cardiovascular Disease

Nutrients found in elderberries promote several functions that naturally prevent cardiovascular diseases.

  • Anemia: Although anemia itself is not a cardiovascular disease (CVD), it is a condition dealing with the blood, and evidence shows that it may increase CVD risk. (6) Anemia is defined as low oxygen levels in our blood. One of the leading causes is iron deficiency. Elderberries are a good source of iron and help naturally combat this condition.
  • Cholesterol: Berry consumption has been linked to reduced LDL cholesterol levels and inhibited LDL cholesterol oxidation. (7) When LDL cholesterol is abundant and oxidized, it sticks to the arterial walls and blocks optimal blood flow, in turn causing a heart attack or stroke. Berry consumption is also linked to increased good HDL cholesterol. (8)
  • Fiber: Elderberries have some of the highest fiber levels. Fiber is confirmed to reduce the risk of CVD. (9)

How Elderberries Help Prevent Diabetes

The fiber in elderberries helps slow the digestion of foods, which can prevent blood sugar spikes. These spikes can cause glucose and insulin resistance, which is the precursor to diabetes. (10)

Elderberries Promote a Number of Health Benefits

How Elderberries Promote Immune Health

Elderberries are extremely high in vitamin C and a good source of vitamin A. Both of these vitamins are crucial for immune system functions. (11,12)

How Elderberries Promote Skin and Hair Health

  • Antioxidants in berries protect your skin from damage from free radicals generated through environmental stressors. (13) 
  • Vitamin A promotes the natural replacement of skin cells, keeping skin fresh and healthy. (14)
  • Vitamin C promotes the growth of collagen to strengthen skin structure. (15)

Concerns With Elderberries

Wild elderberries contain a form of cyanide that can be poisonous when consumed. However, cooking the elderberries properly can remove this harmful compound.

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