Dark-skinned berries have long been known for their beneficial properties. Numerous studies confirm their protective effect on the cardiovascular system and positive metabolic effects. For example, daily consumption of 600 g of blackberries in obese men, divided into two portions (300 g for breakfast and 300 g for dinner) for 7 days, contributed to improved insulin sensitivity and more effective oxidation of fatty acids. This amount of blackberries is a real wealth of bioactive compounds, providing about 1,500 mg of flavonoids, including about 360 mg of anthocyanins. Anthocyanins are responsible for these beneficial effects - the most popular group of water-soluble polyphenol pigments, which give fruits red, blue or purple color. These compounds occur not only in berries, but also in purple corn. Where does this color come from? The dark color, similarly to berries, is associated with a high content of these valuable substances. Today, however, I will take a closer look at another valuable raw material, which is black elderberry. Best regards, Dr. Angelika Kargulewicz. 00:00 Introduction - berries and bioactive compounds 00:57 Blackberries in scientific research - effect on metabolism 01:38 Anthocyanins - what are they and where do they occur? 02:02 Black elderberry - introduction to the main topic 02:33 Properties of black elderberry - metabolism and diabetes 03:33 Important study from 2024 04:23 Effect on intestinal microbiota 04:41 Benefits of butyric acid 05:54 History of the use of black elderberry in medicine 06:14 IMPORTANT: Safety of consumption - raw fruit is poisonous! 06:55 Black elderberry products - types and content of anthocyanins 08:17 Medicinal applications of fruit infusions 09:24 Properties of elderberry juice 09:54 Elderberry flowers - use and action 10:42 How to prepare an infusion of flowers? 10:55 Summary of health benefits 11:37 Contraindications and precautions ???? MY IG: dr_angelika_kargulewicz ???? BRIEFLY ABOUT ME: Graduate of the Poznań University of Medical Sciences. University lecturer in nutritional sciences. Author of review and original papers in the field of human dietetics and nutrition published in Polish and foreign periodicals, including: "Experimental & Clinical Cardiology", "European Review for Medical and Pharmacological Sciences", "Annals of Agricultural and Environmental Medicine", "Journal of Neurology, Neurosurgery & Psychiatry" (BMJ), "Przegląd Gastroenterologiczny", "Archives of Medical Science", "Polish Journal of Nutrition", "Gastroenterologia Polska", "Geriatria", "Pielęgniarstwo Polskie", "Forum Zaburzeń Metaboliczicznych", "Nowiny Lekarskie". Here you could/could meet me: Termedica Clinic, K. Marcinkowski University of Medical Sciences in Poznań, College of Health, Beauty and Education in Poznań, SWPS University (Psychodietetics) in Poznań, Uni-Terra College in Poznań, Association of People of the Third Age Świerczewski Circle and Volunteering in Wielkopolska. On a daily basis, I provide nutritional counseling and education on optimal nutrition. I am the managing editor of the magazine on healthy nutrition: "Food Forum", author of scientific publications in the field of clinical dietetics and popular science articles.