Fruits

Elder Berries

Scientific Name: Sambucca nigra (Adoxaceae)

Elder Berries are fruits of a small, deciduous flowering tree in the genus Sambucus and family Adoxaceae, that grows (7-10) meters in height, having oppositely arranged leaves with pinnate with 5–9 leaflets where each leaflets have serrated margins. They bare large clusters of small white (or cream-coloured) flowers in late spring, followed by clusters of small black, blue-black, or red berries (rarely yellow or white).

• Although the cooked berries (pulp and skin) of most species of genus Sambucus are edible, the uncooked berries and other parts of plants from this genus are poisonous.

To make Elder berries syrups:

There are various ways to prepare Elder berries.

1) Remove the stalks and cook the berries in Water and sugar.

2) Strain, then Boil the resulting liquid to reduce it until it takes on a syrups-like consistency.

3) People can then drizzle the Syrups over Plain Yogurt or add it to a smoothie.

• Elder berries possess one of the highest anti-oxidant strength among edible berries. ORAC value of 100g fresh eldeberry is 10775 TE (Trolex equivalents), whereas it is only 5562 TE for Blueberries.

• Fresh Elder berries are an excellent sources of Vitamin C and also an incredible source of Vitamin A.

• Elder Berries is very good in Dietary Fiber, Iron, Potassium, Vitamin C, Vitamin B6, Vitamin A.

• Elder Berries has average trace of Carbohydrate, Calcium, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin A.

• The berries also carry relatively good amount of B-complex group of Vitamins (such as Niacin, Pyridoxine, Folates and Pantothenic Acid).

Toxicity:

* Do not eat raw Elder berries as they can be Poisonous. Leaves, twigs, branches, seeds, roots, flowers, and berries of plants in the genus Sambucus produce cyanogenic Glycosides, which have toxic properties.

* Consumption of sufficient quantity of cyanogenic Glycosides from berry juice, flower tea, or beverages made from fresh leaves, branches, and Fruit has been shown to cause illness (including Nausea, Vomiting, abdominal cramps, Diarrhea, and weakness).

* The density of cyanogenic Glycosides is higher in tea made from flowers (or leaves) than it is in berries.

Health Benefits of Elder Berries

Cancer & Tumor Prevention

• Consumption of natural Fruits rich in Flavonoids and vitamin-A may help protect from lung and oral cavity Cancers.

Foods & Cancer

Eye

• Elder berries contain Vitamin A which is an essential nutrient required for maintaining good eye-health.

Foods & Eye

Immune System

• Elder berries contains Polyphenolic Flavonoid compounds (such as Flavonoids isorhamnetin, Kaempferol, Quercetin, etc.) which help scavenge free-oxygen radicals from the Human Body, thus protecting it from Cancers, aging, degenerative diseases, and Infections.

Foods & Immune System

Infections

• New research confirms that it contains Flavonoids which compare favorably with the antiviral drug TamiColds (Flu) at binding to and preventing H1N1 Infection.

• Vitamin C is one of the powerful water-soluble natural anti-oxidants which helps boost immunity and works against Colds (Flu)–Infections.

Foods & Infections

Metabolism

• B-complex group of Vitamins work as co-factors for those enzymes that help in the Metabolism of Carbohydrates, Protein, and fats.

Foods & Metabolism

Musculoskeletal System

• Vitamin C helps Wound-healing, Fight against Cancers and required by the body in the development of tissues and cartilage.

Foods & Musculoskeletal System

Respiratory System

• Elder Berries has been used as a natural Anti-Respiratory Infection and Colds (Flu) remedy since ancient times.

Foods & Respiratory System

Skin Health

• Vitamin A is an essential nutrient required for maintaining healthy Skin.

Foods & Skin Health

The Recommended Daily Allowance (RDA) of Elderberries

The Recommended Daily Allowance (RDA)

(per 100g) of

Elderberries

Best Rated For:

Water (g) – 79.8 (-)

0.00%

Energy (2,000.21 Kcal) – 73 (Trace)

3.65%

Protein (90.56g) – 0.66 (Trace)

0.73%

Total Fat (53.27g) – 0.5 (Trace)

0.94%

Ash (g) – 0.64 (-)

0.00%

Carbohydrate (279.66g) – 18.4 (Trace)

6.58%

Total Dietary Fiber (17.1g) – 7 (Rich)

40.94%

Total Sugars (g) –

Calcium (663mg) – 38 (Trace)

5.73%

Iron (11.58mg) – 1.6 (Good)

13.82%

Magnesium (275.4mg) – 5 (Trace)

1.82%

Phosphorus (1,143mg) – 39 (Trace)

3.41%

Potassium (2,499mg) – 280 (Good)

11.20%

Sodium (2,160mg) – 6 (Trace)

0.28%

Zinc (13.5mg) – 0.11 (Trace)

0.81%

Copper (2.22mg) – 0.061 (Trace)

2.75%

Manganese (3.51mg) –

Selenium (24.90µg) – 0.6 (Trace)

2.41%

Vitamin C [Ascorbic Acid] (99mg) – 36 (Rich)

36.36%

Vitamin B1 [Thiamin] (0.96mg) – 0.07 (Trace)

7.29%

Vitamin B2 [Riboflavin] (1.08mg) – 0.06 (Trace)

5.56%

Vitamin B3 [Niacin] (10.44mg) – 0.5 (Trace)

4.79%

Vitamin B5 [Pantothenic Acid] (4.5mg) – 0.14 (Trace)

3.11%

Vitamin B6 [Pyridoxine] (1.59mg) – 0.23 (Good)

14.47%

Total Folate (µg) – 6 (-)

0.00%

Vitamin B9 [Folate/Folic Acid] (240µg) – 0 (-)

0.00%

Food Folate (µg) – 6 (-)

0.00%

Dietary Folate Equivalents (µg) – 6 (-)

0.00%

Total Choline (474mg) –

Vitamin B12 [Cyanocobalamin] (2.4µg) – 0 (-)

0.00%

Vitamin A [Retinol] (2,207.79IU) – 600 (Rich)

27.18%

Vitamin A [Retinol] (663μg RAE) – 30 (Trace)

4.52%

Vitamin A [Retinol] (663μg) – 0 (-)

0.00%

Alpha-Carotene ([estimated] 7,956µg) –

Beta-Carotene ([estimated] 3,978µg) –

Beta-Cryptoxanthin ([estimated] 7,956µg) –

Lycopene ([estimated] 19,890µg) –

Lutein + Zeaxanthin ([estimated] 22,873.5µg) –

Vitamin E [Alpha-Tocopherol] (6.6mg) –

Vitamin D [Cholecalciferol] (4.44µg) –

Vitamin D [Cholecalciferol] (177.6IU) –

Vitamin K [Phylloquinone] (51µg) –

Saturated Fatty Acid (7.02g) – 0.023 (Trace)

0.33%

Monounsaturated Fatty Acids (15.6g) – 0.08 (Trace)

0.51%

Polyunsaturated Fatty Acids (24.9g) – 0.247 (Trace)

0.99%

Cholesterol (300mg) – 0 (-)

0.00%

Vitamin B8 [Biotin] (51µg) –

Chromium (30µg) –

Fluorine (3.51mg) –

Iodine (131.4µg) –

Molybdenum (50.1µg) –

Chloride (2,061mg) –

Polyunsaturated Fats [Omega-6] (g) –

Polyunsaturated Fats [Omega-3] (g) –

Boron (17.4mg) –

Nickel (0.9mg) –

Vanadium (1.02mg) –

Reasons to Eat More Berries

Berries are one of my top-rated Fruits.

1) Berries are a great source of Fiber and Vitamin C.

• Raspberries have more Fiber per serving than any other Fruit.

2) Berries are a supreme food for brain health and have been shown to reverse signs of aging in the brain and improve memory.

3) Berries protect The Heart. A daily serving of berries reduced the risk of heart attacks by 32%.

4) Berries are packed with uniquely powerful Anthocyanins (red/blue/purple plant pigments) which is among the most sensational Anti-Inflammatory (inflammation is the “universal” driver of chronic diseases) weapons in nature.

5) Berries have a low glycemic response, relative to other Fruits, thus making them a good choice for diabetics and those who struggle with weight control.