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Elderberries are the juicy fruits from the flowering plant known as Sambucus, more commonly referred to as elder or elderflower. The berries are black or very dark blue, and have a sharp, sweet flavor that makes them highly preferred for desserts, syrups, jams, jellies, spreads, and as the base for various cocktails and beverages. The recent popularity of elderberries can largely be attributed to the discovery of its many health benefits, some of which are explained below.
Improves Digestive Health
Although most fruits and vegetables help you to achieve your fiber goals for the day, few fruits can boast more than 40% of your daily requirements for fiber in a single serving. Elderberries are packed with dietary fiber that can help eliminate constipation, reduce excess gas, and generally increase the health of your gastrointestinal system. Fiber can also help to increase the nutrient uptake efficiency in your system so that you get more out nutrients of your food.
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Offers Cardiovascular Protection
Heart health has many factors, one of the important one being, fiber. The high fiber levels help to eliminate excess cholesterol from the system and make room for ‘good’ cholesterol that the body needs. This can help eliminate the chances of developing atherosclerosis and other cardiovascular issues. High levels of potassium in elderberries also offer protection to the heart by relaxing the tension of blood vessels and arteries, significantly reduce blood pressure and keep your heart healthy.
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Aids Respiratory Health
Elderberry juice helps to clear sore throat, cough, cold, bronchitis, or any other issue that affects your respiratory system. Like many cough syrups, elderberries contain active ingredients such as bioflavanoids and anthocyanins that soothe inflammation and irritation and also act as an expectorant and clear out phlegm that can trap foreign agents in your glands. Elderberry juice is even recommended for people with asthma.
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Boosts Immune System Health
It seems like people love to discuss elderberries in relation to its effects on the immune system. It does have certain antibacterial and anti-infectious qualities, and it is very commonly used to ward off influenza. Furthermore, elderberries can strengthen the immune system against itself, protecting against the effects of autoimmune disorders, even alleviating certain symptoms and associated pain of AIDS.
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Some of the active antioxidant ingredients in elderberries work directly on the pancreas to regulate insulin and glucose levels, either providing stability for people who suffer from diabetes or helping non-diabetics to avoid developing this.
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Promotes Bone Health
While the antioxidant and anti-inflammatory compounds found in elderberries can help alleviate joint pain and soreness from inflammation, the high levels of essential minerals help promote bone strength and the development of new bone tissue. It is helpful especially in the condition of osteoporosis that millions of people face in their old age, but increasing bone density during the younger decades can delay the onset considerably.
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Promotes Skin Health
Elderberry makes it way into a lot of cosmetic applications, primarily because the bioflavonoids in elderberries play a very important role for the skin. The antioxidant activity, combined with its significant levels of vitamin A, make elderberries perfect for preventing or lessening wrinkles, helping age spots to fade, and generally improving the glow and tone of your body’s largest and most visible organ.
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Weight Loss Booster
The high level of dietary fiber, combined with the metabolism-speeding effects of a solid vitamin and mineral injection, elderberries are great weight loss aids. The fiber keeps you feeling full, the low calorie count doesn’t affect your intake too much, thereby helping you to shed that extra weight or maintaining the current weight status.
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It is not advisable to eat wild elderberries, and one should cook all berries before eating, as they may contain dangerous traces of cyanide. However, despite the implicit risks of elderberries, they are packed with beneficial nutrients.
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