The elderberry, scientifically known as Sambucus javanica Reinw, belongs to the Caprifoliaceae family. This small tree can grow between 1.5 to 7 meters tall, with smooth, light green branches. Its leaves are soft, opposite, and compound, consisting of 3-9 leaflets, each measuring 8-15 cm in length and 3-5 cm in width, with serrated edges.
The flowers and fruits of the elderberry typically grow in clusters, with the flowers being small and white or cream-colored, while the fruits are green and turn black when ripe.
Nutritional Information of Elderberries
In 100g of elderberries, you can find:
- Calories: 10
- Protein: 1g
- Fiber: 10g
- Fat: 0.7g
- Carbohydrates: 27g
- Vitamin A: 870mg
- Potassium: 406mg
- Vitamin C: 52.2mg
- Calcium: 55mg
- Iron: 2.32mg
Thanks to its rich and diverse nutritional content, elderberries offer numerous health benefits:
1. Cold and Flu Prevention
Incorporating elderberries into your diet can help prevent flu and cold due to their vitamin C and other antioxidants, which can strengthen the immune system. A robust immune system can ward off infections such as the flu.
Additionally, elderberries not only help prevent but can also reduce the symptoms of flu or cold due to their antiviral properties, blocking viruses from entering and multiplying within cells.
Elderberries rich in antioxidants, helping to boost immunity and prevent flu.
2. Improving Cardiovascular Health
Elderberries are high in antioxidants, which can help reduce inflammation, cholesterol, and blood pressure—regulating these factors enhances cardiovascular health.
The phytochemicals and fiber in elderberries help lower circulating cholesterol levels by binding with cholesterol and eliminating it from the body.
Elderberries can also help reduce blood pressure by lowering uric acid levels in the blood. High levels of uric acid are known to accurately predict the development of hypertension (high blood pressure).
3. Reducing Inflammation and Preventing Chronic Diseases
While inflammation is a normal process within your body, chronic inflammation can increase the risk of serious diseases like cancer and heart disease.
Moreover, free radicals also contribute to inflammation and health issues. Free radicals accumulate in the body through various means, including exposure to pollution, stress, and even normal body functions.
Elderberries contain high levels of antioxidants like polyphenols. These compounds help mitigate the impacts of free radicals and inflammation, thereby helping to prevent various chronic diseases.
4. Lowering Blood Sugar Levels
Traditionally, both elderberry flowers and fruits have been used to treat diabetes.
The effects of elderberries on blood sugar are attributed to the extracts from elderberry flowers, which stimulate glucose metabolism and insulin secretion, potentially lowering blood sugar levels. Meanwhile, the juice extract of elderberries significantly enhances glucose transport, glucose oxidation, and glycogen production without the need for additional insulin, thus aiding in blood sugar control.
Elderberries are beneficial for diabetes.
5. Promoting Digestive Health
Elderberries are considered a natural laxative due to their high fiber content, containing up to 10g of fiber in 100g of elderberries.
Fiber nourishes beneficial gut bacteria, helping regulate bowel movements and thus preventing constipation.
6. Enhancing Skin Health
Elderberries contain relatively high levels of bioflavonoids, antioxidants, and vitamin A, which help improve skin health and prevent aging. Furthermore, researchers suspect that a compound found in these berries may provide a natural boost to skin vitality.
Anthocyanins, a type of natural plant pigment found in elderberries, have been shown to possess anti-inflammatory and antioxidant properties. Some researchers believe this compound can enhance the structure and condition of the skin, promoting overall skin health.
Considerations When Consuming Elderberries
- Elderberries can be used in various ways, but they should not be eaten raw because they contain cyanide compounds that can cause poisoning, especially when the berries are still green. Elderberries can be made into syrup, dried, jam, jelly, etc.
- Ripe and cooked elderberries are considered safe to eat in moderation. However, as with some other fruits, consuming too many elderberries may cause symptoms such as diarrhea, stomach pain, and cramps.
- Avoid using parts like leaves, roots, bark, and stems of elderberry as they contain a natural chemical compound called cyanogenic glycoside, which releases cyanide and can cause poisoning.
- Individuals with certain autoimmune diseases should avoid elderberries as they may exacerbate autoimmune symptoms.
- Elderberries are not recommended for children and adolescents under 18, pregnant women, or nursing mothers.
A strange fruit resembling mango but purple, with a texture like banana
