Elderberry Nutrition Facts and Health Benefits
For centuries, our ancestors have been using elderberry for its health-promoting properties and associated benefits. The ancient knowledge of elderberry dates back to 400 BC, where Hippocrates, “the father of medicine,” adorably referred to it as the ‘medicinal chest’ due to its endless benefits. Even today, its supporters claim that this fruit is nature’s most versatile solution for several health applications.[i]
What is Elderberry?
Elderberry refers to 30 types of Sambucus trees belonging to the Adoxaceae family. European elderberries, also known as a black elder or Sambucus nigra, are the most common type grown in Europe and many other parts worldwide.[ii] [iii]
What is Elderberry Good For?
Traditionally, people have been using various parts of the plant for health and culinary purposes. The plant leaves and flowers are known to relieve inflammation and pain associated with physical overexertion, and may help induce sweating, and promote urine production.[iv]
The bark is famous for its laxative and diuretic properties. Further, the dried berries or juice are popular for treating supporting heart, nerve and immune health.
Elderberry Nutrition Facts
Elderberries offer a low-calorie food option packed with antioxidants. The fruits are rich in vitamin C and dietary fiber. 145 grams of fresh elderberries provide 106 calories and contain:[v]
- Carbohydrates - 26.7 grams
- Dietary fiber - 10.2 grams
- Protein - 1 gram
- Fat - 0.7 gram
- Vitamin A – 870 IU
- Vitamin C - 52.2 mg
- Thiamin – 01 mg
- Riboflavin – 0.1 mg
- Niacin – 0.7 mg
- Vitamin B6 – 0.3 mg
- Folate – 8.7 mcg
- Pantothenic Acid – 0.2 mg
- Calcium – 55.1 mg
- Iron - 2.3 mg
- Magnesium - 7.3 mg
- Phosphorus – 56.6 mg
- Potassium – 406 mg
- Sodium – 8.7 mg
- Zinc – 0.2 mg
- Copper – 0.1 mg
- Selenium – 0.9 mcg
What Are the Health Benefits of Elderberry?
With its impressive nutritional profile, elderberry provides a wide range of health benefits. Elderberry benefits encompass a healthy heart and a healthy immune system, among many others, including protection from UV radiation, mood support, and more.
High in Antioxidants
Elderberry fruits, flowers, and leaves are rich in antioxidants that can remove reactive molecules responsible for causing oxidative stress. Oxidative stress is responsible for the development of diseases like cancer and type 2 diabetes. Elderberries contain anthocyanins that are 3.5 times more powerful than the antioxidant power of vitamin E.
High in Nutrients
Besides being rich in dietary fibers and low in calories, elderberries contain antioxidants and other nutrients that benefit overall human health. One hundred grams of elderberries account for almost 60% of the recommended vitamin C and over 25% of the daily fiber intake. Elderberries contain antioxidant flavonols such as kaempferol, quercetin, and isorhamnetin, and anthocyanins that offer anti-inflammatory benefits.
Supports Healthy Heart
Studies support that flavonoids in elderberries support a healthy heart and healthy cholesterol levels already within a normal range. Additionally, elderberries may also help support healthy blood uric acid levels already within a normal range as well.
May Support Immune System
Thanks to unique profile of active constituents, elderberry extracts have shown the ability to support a healthy immune system as well as respiratory health.[vi]
Besides the above benefits, elderberries offer a range of other health benefits such as:
- Helps protect against harmful UV radiation
- May support a healthy mood
- May promote urination
- Support nerve health
Following is the general dosage for elderberry for various medical conditions:[vii]
- Immune support – 15 ml elderberry syrup, 4 times a day for 5 days or 175 mg elderberry lozenge, 4 times a day for 2 days
- Maintaining healthy cholesterol levels – 5 ml elderberry juice (containing 10% anthocyanins) or 400 mg elderberry powder, thrice a day for 2 weeks
Check with your physician for optimal dosage based on your unique health needs.
Elderberry Market Trends
The global elderberry market is estimated to grow at 5% CAGR, with a $149.45 million revenue between 2020 and 2024. The health benefits of elderberry and the rising popularity of urban farming are the driving factors of the market growth.[viii]
The global immune health supplement market is projected to grow at a CAGR of 9% during 2019 and 2025. The growth of flexitarians and the vegan population is expected to drive additional herbal immunity supplements like elderberries.
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