per 100 grams
Carbohydrates 18.4 g
Proteins 0.7 g
Fats 0.5 g
Water 79.8 g
Fiber 7 grams
Trans Fats 0 ug
Ash 0.6 grams


73 Calories per 100g

, why to it should be considered a superfood, and how to cook with it

Elderberry: A Superfood That Shouldn't Be Overlooked

Elderberry is a small, dark-colored fruit that is packed full of nutrition, making it a powerful and versatile superfood. Ancient civilizations saw the benefits of this antioxidant powerhouse and native cultures still use it for medicinal purposes today. So what makes elderberry so special and how can you take advantage of its nutritional value in your own life?

What is Elderberry?

Elderberry is the fruit of the European elder tree, also known as Sambucus nigra. It is a very common shrub throughout North America and Europe and is a member of the honeysuckle family. Elderberry takes on a deep blue to black color when it is ripe and has a sweet yet slightly tart and astringent taste. It can be used in many recipes and can even be made into a tea and syrup.

Health Benefits of Elderberry

Elderberry is packed full of beneficial nutrition, making it a highly nourishing superfood that can be incorporated into your diet for increased wellness.

One of the most notable benefits of elderberry is its high antioxidant content. Antioxidants help protect the body from free radical damage that occurs from exposure to everyday stressors like pollution, cigarette smoke, and UV light. Elderberry is packed with anthocyanins, which are powerful antioxidants that scavenge for free radicals, reduce inflammation, and protect against damage caused to cells. Additionally, elderberry contains other compounds like quercetin, rutin, and vitamin C which further support its antioxidant activity.

Elderberry is also a good source of dietary fiber and is known to have a positive effect on digestion. Eating high-fiber foods helps promote regular bowel movements, prevent constipation and other digestive issues, and encourages the growth of beneficial bacteria in the gut.

Another way that elderberry is beneficial is that it helps support a healthy immune system. Elderberry is known to contain compounds such as flavonoids, anthocyanins, and polyphenols that have antiviral and anti-inflammatory properties. This makes elderberry a potentially beneficial supplement for people who are prone to cold and flu viruses.

Finally, elderberry can be used as a natural remedy for skin care. It is known to stimulate collagen production, improve skin tone, and reduce the appearance of wrinkles. Elderberry can also help reduce redness and inflammation in the skin.

Cooking with Elderberry

Elderberry is a great addition to a well-rounded diet as it can be used in a variety of recipes. To get the most benefits from this superfood, consider adding it to smoothies, jams and jellies, salads, and baked goods.

Smoothies are a great way to incorporate elderberry into your diet as they are easy to make and packed full of nutrient-rich ingredients. To make a refreshing elderberry smoothie, blend one cup of frozen elderberries with one banana, one cup of unsweetened almond milk, one tablespoon of almond butter, and a pinch of ground cinnamon or nutmeg.

Another great way to enjoy elderberry is by making jams and jellies. These treats are perfect for spreading on toast, or as a topping for yogurt or oatmeal. To make an elderberry jam or jelly, start by boiling chopped elderberries in a saucepan until they soften. Once softened, add some brown sugar, a splash of apple cider vinegar, and a hint of cornstarch to thicken. Let the mixture cool and thicken before transferring it to jars.

Salads make for another great way to add elderberry to your meals. Try topping a simple spinach salad with cooked elderberries for a sweet and vibrant twist on an ordinary leafy green. If you want to get creative, top your salad off with a vinaigrette, a generous sprinkle of feta cheese, and some toasted hazelnuts for a unique, balanced flavor.

Lastly, try incorporating elderberry into your favorite baked goods such as cakes, muffins, and scones. The berries tend to soften and sweeten in the oven, making them a great addition to any bakery delight. Plus, they add the perfect amount of warmth during the winter months.

Elderberry is not only a highly nutritious and powerful superfood, but it is also versatile and can be used in a variety of ways. Whether you choose to incorporate it into smoothies, jams and jellies, salads, or baked goods, you will be reaping the rewards of this important nutritional powerhouse.