9 Health Benefits of Elderberries

Health benefits of Elderberries include preventing the risk of various types cancers, good for our skin health, act as a blood purifier

Updated: June 4, 2018


The Elderberries are a delicious fruit cultivated many regions throughout the world with numerous health advantages. The scientific name of Elderberries is Sambucus.  It belongs to the Adoxaceae family is a flowering plant. It is believed that this delicious fruit is native to Europe and North America, but now it is also cultivated widely all over the world for domestic and commercial purpose.

Due to various types of Vitamin, Minerals and nutrients, present in the Elderberries, it has lots of health benefits. Among that some of the health benefits of Elderberries include preventing the risk of various types cancers, good for our skin health, act as a blood purifier, relieve stress, prevent infection, improve sleep duration, improve digestive health, reduce blood pressure, boost immune system, good for our liver, help in weight loss, improve bone density, and detoxify the body.


Nutritional Value of Elderberries:

Elderberries contain lots of Vitamin, Minerals and other components. Among these some of the vitamins that Elderberries has Vitamin C, Vitamin A, Niacin, Vitamin B6, Thiamin, Reboflavin, Pantothenic Acid and Folate. Elderberries also contain Omega 3 fatty acids, Omega 6 fatty acids, dietary fiber, sodium and potassium, which have lots of health advantages. Apart from these Elderberries also contains minerals such as calcium, magnesium, phosphorous, manganese, iron, protein, zinc, Selenium and copper. The best part of the Elderberries is, it contains high amount of water content and zero cholesterol. 

Elderberries Boost Immune System:

Elderberries are highly rich in antioxidant, such as Vitamin C, which is very beneficial for our immune system and protect our body from foreign invaders, such as virus and bacteria. Vitamin C helps to improve the production of which blood cells; it is the main element of our immune system that protects us from any bacterial infection and viral infection. 

Elderberries Improves Eye Health:

Due to the high amount of antioxidant found in Elderberries, such as Vitamin A, which is very beneficial to improve our vision and prevent the damage in the retina. Antioxidant helps in fighting against free radical and protects our eye cells from oxidative damage caused by free radicals, thus prevent in macular degeneration and age related eye problem. Studies have been proven that consumption of Elderberries on a regular basis can improve our vision and prevent eye related disease, such as cataract, night blindness, etc.

Elderberries Prevents Digestive Issues:

Due to the high amount of dietary fiber present in Elderberries, it is very beneficial to improve our digestive health and prevent various types of digestion related issues, such as constipation, gas, bloating, diarrhea, cramping, etc. Fiber found in Elderberries adds bulk to our stomach and keeps our bowel movement properly, which ensure the elimination of stool from our body in time.

Elderberries Improves Cardiovascular Health:

Elderberries are highly rich in dietary fiber, which is very good for our Heart and it also helps to prevent various types of cardiovascular disease, such as heart attack, heart stroke, etc. Fiber help to reduce the bad cholesterol level of our body, such as LDL cholesterol, it is the main cause of various types of cardiovascular disease and fiber also helps to increase good cholesterol levels of our body, such as HDL cholesterol, HDL cholesterol support our cardiovascular system,  thus control the cholesterol level in our body. Increase of cholesterol level is the main cause of various types of cardiovascular disease. 

Elderberries Prevents Diabetes:

Elderberries are highly rich in dietary fiber, which is very good for our overall health and also helps to prevent diabetes, because consumption of fiber rich food such as Elderberries helps to improve the production of insulin in our body and insulin helps in slowing down the absorption of sugar into the blood. Studies have been proven that, those who are suffering from diabetes, if they consume this delicious fruit in their daily diet on a regular basis, it will help to control their glucose level.

Elderberries Prevents Anemia:

Due to the high amount of iron present in Elderberries, it is very beneficial for preventing the risk of anemia because anemia is a disease of iron deficiency in our body, so consumption of Elderberries can provide a lot of iron in our body that helps to prevent anemia. Iron present in Elderberries helps to improve the production of hemoglobin in our blood stream, which bind oxygen and other nutrition in blood and carry them to each and every part of the body, which helps to prevent anemia symptoms, such as fatigue, shortness of breath, irregular heartbeat, weakness, headache, dizziness, etc.

Elderberries Prevents Various Types of Cancer:

Due to the high amount of vitamin C present in Elderberries, it is very beneficial for our overall health and also helps to prevent the risk of cancer. Vitamin C is an antioxidant, who fights against free radicals and prevent them from doing any oxidative damage to our healthy cells. These free radicals are the main cause of various types of cancer. Apart from this Elderberries contain high amount of polyphenolic flavonoid compounds, such as flavonoids isorhamnetin, kaempferol, quercetin, etc.  Studies have been proven that consumption of Elderberries can prevent various types of disease, such as cancers, aging, degenerative diseases, and infections.

Elderberries Improves Bone Health:

Elderberries are highly rich in calcium, which is very good for our bone health and prevent various types of bone related issues such as osteoporosis. Calcium is one of the most important elements of our bone; it helps to improve the bone density. Beside this Elderberries also contain anti-inflammatory and antioxidant properties, which help to reduce the inflammation. Different studies have been proven that consumption of Elderberries on a regular basis can improve the growth and repair of bone tissue. 

Elderberries Reduces Blood Pressure:

Elderberries are highly rich in potassium; it helps to reduce the blood pressure. Potassium act as a vasodilator, which mean, it reduces the strain from blood vessels and provide smooth passage for blood through the arteries, thus reduce the pressure from the cardiovascular system that helps to reduce the blood pressure. Studies have been proven that consumption of Elderberries on a regular basis can reduce the risk of hypertension. 

Health Benefits of Elderberries

Nutritional Facts Of Elderberries, raw


Nutrient Unit Value per 100 g
Waterg79.80
Energykcal73
Proteing0.66
Total lipid (fat)g0.50
Carbohydrate, by differenceg18.40
Fiber, total dietaryg7.0
Calcium, Camg38
Iron, Femg1.60
Magnesium, Mgmg5
Phosphorus, Pmg39
Potassium, Kmg280
Sodium, Namg6
Zinc, Znmg0.11
Vitamin C, total ascorbic acidmg36.0
Thiaminmg0.070
Riboflavinmg0.060
Niacinmg0.500
Vitamin B-6mg0.230
Folate, DFEµg6
Vitamin B-12µg0.00
Vitamin A, RAEµg30
Vitamin A, IUIU600
Fatty acids, total saturatedg0.023
Fatty acids, total monounsaturatedg0.080
Fatty acids, total polyunsaturatedg0.247
Fatty acids, total transg0.000
Cholesterolmg0

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