Elderberries, antioxidants and low-calorie: the benefits in the diet

Tasty and versatile in the kitchen, elderberries are perfect for slimming diets and full of health benefits

Coming from one of the most popular medicinal plants in the world, elderberries are characterized by benefits that are worth knowing. Entering the heart of their nutritional composition, we find precious nutrients, such as for example vitamin C and antioxidants such as anthocyanins and phenolic compounds, not to mention fibers.

Over the years, science has repeatedly investigated the beneficial properties of elderberries. Noteworthy, among the many research works carried out in recent years, is a study conducted in 2014 by an active team at the University of Life Sciences in PoznaƄ (Poland).

The experts who managed it confirmed the presence of components with high biological activity. Among these it is possible to include polyphenols, flavonols, plant compounds belonging to the class of flavonoids, phenolic acids and proanthocyanins. In the details of the study, their ability to influence the course of pathological processes is emphasized thanks to the control of oxidative stress.

In this regard, it is necessary to remember that, while there is no lack of scientific evidence on animals and in vitro, as regards the effects on humans, further steps are needed by scientific research.

Another aspect to mention when it comes to the antioxidants found in elderberries are their heart health benefits. As evidenced by several studies – among which it is possible to mention a systematic review conducted in 2013 by experts active at various Chinese universities – the intake of flavonoids, as already mentioned present in elderberries, can prove to be valuable for the prevention of diseases cardiovascular.

Low calorie and therefore suitable for weight loss diets, elderberries can help counteract ailments such as sinusitis, but also inhibit the growth of bacteria such as Helicobacter Pylori.

Knowing their benefits is important, but side effects should not be overlooked. Among these, it is possible to mention heartburn which, in some cases, can be caused by lectins, a family of proteins that bind to naturally occurring carbohydrates.

By virtue of what has just been specified, before introducing elderberries in the diet it is appropriate to seek advice from your doctor. If there are no contraindications, you can indulge yourself with syrups, jams and juices.

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