How does Elderberry Build a Healthy Immune System?

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Elderberry belongs to the Adoxaceae genus of flowering plant and it grows in several regions on both sides of the Atlantic. The Native American used it to cure infections while ancient Egyptians have been known to use them for healing burns and wounds. In modern times, the elderberry is harvested extensively for medical use to treat symptoms of cold and flu, which is why there is renewed interest in this plant during the current Covid-19 pandemic.

Elderberries may be cooked or eaten raw but it is best to use a medical grade supplement to gain the full benefits of the fruit.

Calorie Count:

Elderberries are low in calories are they are powerhouse of antioxidants.

100 grams of fresh berries only contain 73 calories, 18.4 grams of carbs. They contain less than 1 gram of protein and fat each.

Elderberries also have 3.5 times more oxidative power than Vitamin E.

Nutritional Benefits:

These are some of the benefits of Elderberries:

1. Rich source of Vitamin C: There is about 30 mg of Vitamin C in 100 grams of elderberries and that can make up for 60% of the daily recommended amount of Vitamin C in the body. Chances of Vitamin C deficiency go down considerably. It helps in strengthening the cells so that they may fight viral, fungal and bacterial infections, thus increasing the body’s immunity.

2. High Quantity of Dietary Fiber: There are about 7 grams of fiber in 100 grams of fresh elderberries. This makes for about a quarter of daily recommended intake. Fiber rich food helps in preventing constipation supports smooth bowel movement and eliminates toxins from the body with greater ease.

3. High Amounts of Phenolic Acid: Phenolic acids are a type of antioxidants which helps in reducing oxidative stress in the body. It greatly reduces fatigue by enhancing muscles strength and helps tissues and sinews to recuperate faster. Signs of ageing also slow down and the body can fight any onset of illness in a more efficient manner.

4. Rich in flavanols: Flavanols are required to reduce stress from the cells and helps the cell absorb more oxygen and nutrition from the blood stream. Flavanols like quercetin, kaempferol and isohamnetin are required to prevent cell degeneration and to increase the strength of white blood cells, which is the body’s first line of defense against an infection.

5. Reduces Inflammation and Tissue Damage: Elderberry can reduce swellings in the bones, joints, muscles, tissues and ligaments in the body and thus promotes more agility. This makes it easier for the person to move about, engage in exercise and carry out workout routines, which in turn makes the body fitter, stronger and leaner. Also, since it also prevents internal inflammation, it can slow down the growth of tumors, thus preventing many kinds of cancers or nipping them in the bud in the initial stages.

Additional Benefits of Elderberry:

a: In addition, elderberries can also promote heart health by reducing the amount of bad cholesterol in the blood stream and thus prevents fat deposits from settling in the arteries.
b: It keeps down uric acid from the blood stream, which is known to increase blood pressure.
c: It also keeps the liver and kidneys in good shape.
d: It can also regulate insulin levels in the body and hence is an excellent choice for diabetic patients.

Elderberries are truly a power-food and it is a great repository of health benefits. By regularly incorporating elderberries in our daily diet, we will pave the way for a healthy and stronger immune system.


Ruspa Roy

“I am always nurtured a passion for writing and I have directed this passion into writing for the Health and Fitness Sector.”

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