Know Functional Foods and Its Various Benefits for the Body

Elderberry has been used in traditional medicine for a long time. This blue-black fruit contains many nutrients with various benefits, from overcoming colds to healthy heart.

Edelberry is one type of berry that belongs to the family Adoxaceae . This fruit has a small size with a distinctive soft aroma. It tastes quite sour and usually has to be cooked before eating. Elderberry is commonly processed into supplements and teas.

Health Benefits of Elderberry

Elderberry is low in calories and high in fiber. This fruit is also a source of vitamin C and is rich in antioxidant compounds, such as flavonols, flavonoids, and anthocyanins. Thanks to its nutritional content, it's no wonder that elderberry has the potential to bring many health benefits, such as:

1. Relieve cold and flu symptoms

Elderberry has long been believed to be a traditional remedy for colds and flu. Many studies have shown that taking elderberry extract can speed up the relief of cold and flu symptoms, including fever, headache, muscle aches, and nasal congestion.

In another study it was also stated that people who regularly consume elderberries have a 50% lower risk of getting a cold.

2. Maintain heart health

There are studies that show that consumption of elderberry juice can reduce cholesterol and blood fat levels. Consumption of foods high in flavonoids, such as elderberries, has also been shown to reduce the risk of heart disease.

In addition, in several other studies it is known that this fruit can keep blood sugar levels normal. Controlled blood sugar levels are very important to prevent various health problems in the heart.

3. Healthy digestion

Consuming elderberry can be a way to maintain digestive health. 100 grams of fresh elderberries contain about 7 grams of fiber. The presence of fiber in food can maintain the balance of good bacteria in your intestines. You will also avoid various digestive problems, such as constipation.

4. Maintain body resistance

In addition to healthy digestion, fiber can make the intestines work more optimally in absorbing nutrients. If balanced with the consumption of other nutritious foods, these properties can support a stronger immune system.

Not only that, elderberry is also a fruit that is rich in vitamin C. Well, vitamin C is an important component of the body's immune system. This vitamin is known to support the immune system's work against viruses and bacteria that cause disease.

5. Prevent chronic disease

Elderberry is rich in anthocyanins which can act as antioxidants. In fact, anthocyanins are known to have 3.5 times more antioxidant effect than vitamin E.

Thanks to the content of anthocyanins and other antioxidant compounds, consumption of elderberries can prevent various chronic diseases, such as type 2 diabetes and cancer.

Apart from the benefits mentioned above, elderberry is believed to be able to help treat sinus infections, joint and muscle pain, toothache, and kidney problems. In fact, skin care products enriched with elderberry extract are thought to protect the skin from sun exposure because they contain SPF.

However, these benefits still need further investigation to ensure their effectiveness in humans.

Pay attention to this before consuming Elderberry

Raw fruit, seeds, leaves, roots, and elderberry stems contain lectins which can trigger stomach problems if too much is consumed. This plant also contains cyanogenic glycosides which can release cyanide in the body under certain conditions. This is certainly very dangerous for your health.

There is a study which reveals that eating elderberry raw can cause nausea, vomiting, weakness, dizziness, numbness in the body, and even loss of consciousness.

The good news is, the dangerous risks above can be eliminated if the elderberry is cooked before consumption. However, remember, you can only eat the pulp. Make sure you don't include the leaves, stems, roots, or seeds, OK.

Elderberry is not recommended for consumption by children and adolescents under 18 years of age, as well as pregnant and lactating women. Although no side effects were actually reported, the safety of elderberry consumption in this group has not been established.

The health benefits of elderberry are indeed quite promising. Even so, making elderberries into medicine is still not recommended, huh. If you are taking elderberries and experience nausea, vomiting, diarrhea, or other worrisome symptoms, you should immediately consult a doctor.

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