Elderberries are a low-calorie, antioxidant-rich meal. Fresh berries include 106 calories, 26.7 grams of carbohydrates, and less than 1 gram of fat and protein per cup (145 grams). Plus, they have many nutritional benefits. Elderberries are:

• High in vitamin C: There is 52 mg of vitamin C per cup of fruit, which accounts for 57% of the daily value.
• High in dietary fiber: Elderberries contain 10 grams of fiber per cup of fresh berries, about 36% of the daily value.
• A good source of phenolic acids: These compounds are potent antioxidants that can help reduce damage from oxidative stress in the body.
• A good source of flavonols: Elderberry contains the antioxidant flavonols quercetin, kaempferol, and isorhamnetin. The flowers contain up to 10 times more flavonols than the berries.
• Rich in anthocyanins: These compounds give the fruit its characteristic dark black-purple color and are a strong antioxidant with anti-inflammatory effects.

Elderberries are a low-calorie food packed with vitamin C, dietary fiber, and antioxidants in the form of phenolic acids, flavonols, and anthocyanins. The flowers are particularly rich in flavonols.

It has been demonstrated that black elderberry extracts and flower infusions can help lessen the intensity and duration of influenza. Elderberry commercial products for cold therapy exist in a variety of formats, including drinks, capsules, lozenges, and gummies. In one 2004 trial of 60 persons with influenza, those who took 15 mL of elderberry syrup four times per day improved in 2 to 4 days, whereas the control group improved in 7 to 8 days.

In addition, a study of 312 air travelers who took capsules containing 300 mg of elderberry extract three times per day discovered that those who were ill had a shorter length of sickness and less severe symptoms. More large-scale research is needed to validate these findings and discover whether elderberry can also help prevent influenza. It should be noted that the majority of study has only been conducted on commercial items. There is little information available on the safety and efficacy of home treatments.

Reactive chemicals may be produced during normal metabolism and accumulate in the body. This can result in oxidative stress, which can lead to illnesses such as type 2 diabetes and cancer. Antioxidants are natural components of meals such as vitamins, phenolic acids, and flavonoids that can aid in the removal of reactive molecules. Antioxidant-rich diets may help avoid chronic illness, according to research.

The elderberry plant's blooms, fruits, and leaves are high in antioxidants. One of the anthocyanins found in berries, for example, has 3.5 times the antioxidant potency of vitamin E. Elderberry was determined to be one of the most efficient antioxidants in one study comparing 15 different varieties of berries and another study comparing types of wine. Furthermore, one study discovered that people's antioxidant levels improved 1 hour after consuming 400 mL of elderberry juice. Another rat study discovered that elderberry extract reduced inflammation and oxidative tissue damage. While elderberry has demonstrated encouraging outcomes in the lab, human and animal studies are relatively restricted. In general, including it in your diet has just a minor impact on your antioxidant level.

Some measures of heart and blood vessel health may benefit from the use of elderberry. Elderberry juice has been found in studies to lower blood fat levels and cholesterol. Furthermore, a diet rich in flavonoids such as anthocyanins has been linked to a lower risk of heart disease. Despite this, one research of 34 persons who were given 400 mg of elderberry extract (equal to 4 mL of juice) three times a day for two weeks revealed no significant reduction in cholesterol levels.

Another research in rats with elevated cholesterol indicated that a diet rich in black elderberry lowered cholesterol levels in the liver and aorta but not in the blood. Further research discovered that rats fed meals containing polyphenols derived from elderberry had lower blood pressure. Elderberries may also lower uric acid levels in the blood. Elevated uric acid has been related to high blood pressure and poor heart health. What’s more, elderberry can increase insulin secretion and improve blood sugar levels. Because type 2 diabetes is a substantial risk factor for heart and vascular disease, blood sugar control is critical in avoiding these problems.

Elderberry has also been demonstrated to greatly decrease inflammation, which is beneficial throughout the body. Inflammation in the digestive tract, for example, can create ulcers, while inflammation in the joints can cause arthritis. Elderberry can also aid with eye inflammations and asthma symptoms, demonstrating how adaptable this berry is. The most potent advantages of Elderberries, however, come from their function in your immune system.

Elderberries benefit your immune system in several ways: For starters, their antioxidant content is quite strong, which aids your body in fighting free radicals, and poisonous cells that might otherwise wreak havoc on your immune system. With these antioxidants working tirelessly to keep your body clean, your immune system can concentrate on genuine threats, such as viruses and bacteria. Second, elderberries are antifungal and antibacterial in nature. This indicates that elderberries not only prepare your body to combat possible illnesses and diseases, but they also actively assist your body fight these contagions!