10 Amazing Health Benefits and Uses Of Elderberry

Elderberries are obtained from a flowering plant called Sambucus, usually found in North American and European countries. These berries were a part of ancient folk medicine, as they have several medicinal properties. These bluish-black berries are loaded with antioxidants and can promote the immune system, lower cholesterol, cure viral and bacterial infections, improve vision, and help treat flu, cold, and cough. The flowers of elderberries can be used for skin care to tone, soften, moisturize, relax, and soothe the skin.

The presence of proteins and bioflavonoids in elderberries makes it an ideal choice to reduce the ability of viruses causing flu and cold to avoid infections. These juicy fruits are rich in nutrients and minerals like dietary fiber, proteins, copper, iron, potassium, phosphorus, and Vitamins A, B and C. Plus, the organic compounds act as an anti-inflammatory agent that makes these berries a great source to stay healthy.

Top 10 Health Benefits and Uses of Elderberry

We have compiled a list of the top health benefits of elderberries to help you stay healthy and stay free from all infections.

1. Improves Digestive Health

Elderberries are a powerful source of dietary fiber that helps to lower gas formation and alleviates constipation by easing bowel movement. Adding a cup of elderberry to your meals will give you a dietary fiber of 10 grams. In short, elderberries can improve the health of your gastrointestinal system. Dietary fiber promotes the nutrient intake efficiency of your gut to help you absorb more nutrients from the foods.

2. Protects Against Cardiovascular Issues

Vitamin B6, Vitamin C, potassium, and fiber help elderberries enhance your heart’s health. It is rich in fiber and helps flush toxins, eliminating excess cholesterol from your body and preserving the excellent cholesterol necessary for you. It also prevents the risk of developing severe cardiovascular issues like atherosclerosis. These potassium-rich berries also protect your heart by keeping the tensed blood vessels relaxed and improving the health of arteries.

3. Prevents Respiratory Infections – Sore Throat & Cold

A cup of elderberries can contribute up to 87% of Vitamin C to your everyday requirements. Being a natural antioxidant and water-soluble, Vitamin C gives your body enough resistance to fight against the agents of infections and gets rid of free radicals. Taking elderberry juice daily will help clear infections like bronchitis, sore throat, cold, cough, and other infections in your respiratory system.

The syrup of elderberries has active ingredients like anthocyanins, a bioflavonoid that acts as a cough syrup and soothes irritation and inflammation. It also performs like a cough expectorant that removes the phlegm in your system, as it can affect your respiratory glands. People suffering from asthma can take elderberry juice to get good relief.

Elderberry might not be able to reduce the occurrence of colds, but it can help reduce the duration and severity of colds. It was also found in this study that elderberry is effective in reducing cytokine with time similar to diclofenac (anti-inflammatory drug).

4. Boosts Immune System

Elderberries are known as immune system boosters, as it has potent chemical compounds known as anthocyanidins that are rich in immunostimulant effects. The flavonoids in these berries can bind with the H1N1 influenza virus in humans and with the H5N1 avian influenza virus. It possesses anti-infectious and antibacterial properties that help ward off flu, cold, and influenza when it rapidly spreads during a specific season. Apart from strengthening the immune system, elderberries also offer protection against autoimmune conditions and alleviate the symptoms of AIDS.

Research indicates elderberry’s antimicrobial activity against bacteria such as Streptococcus pyogenes and Branhamella catarrhalis, thanks to phenolic acids and flavonoids. There’s evidence of direct activity against the infectious bronchitis virus, a type of coronavirus in chickens (Source).

5. Slow Down Aging Process

The Vitamin C-rich elderberries can develop and maintain the essential collagen protein, which aids in hair growth and skin health. It also has Vitamin A and bioflavonoids that improve your body’s antioxidant activity. Elderberries also prevent the development of crow lines, laugh lines, and wrinkles and help fade age spots to improve the radiance of your skin.

In addition, Elderberry’s high anthocyanin and flavonol content provide antioxidant activity, combating free radicals within the body. Consuming dietary antioxidants is considered helpful for slowing down the aging process and promoting overall health (Source).

6. Prevents Blood Sugar Spikes

The elderberries and their flowers are widely used in ancient medicines for treating diabetes. The extracts of its flowers can kindle the metabolism and aid in insulin secretion while lowering blood sugar levels. The extract of black elderberries increases glucose transport, glucose oxidation, and glycogenesis, which flushes out excess blood sugar. The presence of active antioxidant ingredients in elderberries helps keep the blood sugar in stable condition in diabetics and prevent diabetes in others.

Elderberry extracts helps decreasing triglyceride levels and fat in the liver while improving insulin levels in animal studies. However, elderberry should not be considered a substitute for current treatments for these conditions. More clinical trials are needed to explore other reported benefits like weight loss, reduced blood pressure, and improved well-being (Source).

7. Drains Excess Body Fluids

Elderberries are known to improve the process of urination and promote bowel movements. It has natural diuretic effects, which increase urine production in the body and eliminate the excess fluids retained in elderly people. It also helps in losing excess body weight caused by water retention.

8. Fights Against Anemia

You will get 13% of the daily recommended amount of iron for your body from 1 cup of elderberries. It improves the amount of hemoglobin in your blood and promotes the number of red blood cells. Being a powerful source of iron, elderberries aid in developing fresh red blood cells. Women who have experienced heavy bleeding during periods or in the menopause stage can consume elderberries to cope with the loss of blood count in the body.

9. Builds Stronger Bones

Elderberries have anti-inflammatory and antioxidant compounds that help prevent inflammation, soreness, and pains in bone joints. It has high levels of essential minerals, which improve the strength of your bones and aid in forming bone tissues. People who consume elderberries daily can prevent osteoporosis while they grow older. It contains potassium, iron, and calcium, helps strengthen the bones, and improves the density of bone minerals.

Elderberry extracts might modulates macrophage activity, which is beneficial for those with inflammatory diseases. The reduction of inflammation response in activated macrophage cells has been observed, but further studies are required for confirmation (Source)

10. Prevents Cancer

Being the powerhouse of antioxidants, elderberries can do wonders for preventing and inhibiting the spread and growth of cancer cells. Plus, its antioxidants fight against the damage-causing free radicals, which can affect the cells’ health and infect them with cancer. The extracts of elderberries are loaded with anthocyanins, pharmacologic, therapeutic, anti-carcinogenic properties, and chemopreventive properties to reverse, delay, and inhibit the formation of cancerous cells.

11. Antiviral Properties

Elderberry extract might reduce the duration and severity of cold symptoms, particularly in travelers. This benefit is attributed to its antioxidant properties, which might stabilize health during travel. However, the reduction in cold duration was not statistically significant, suggesting more research is needed (Source).

Elderberries must be ripe and cooked before consumption to avoid the risk of cyanide poisoning. Potential interactions with medications for blood pressure, chemotherapy, and diabetes necessitate consultation with a healthcare provider. The safety of elderberry during pregnancy or breastfeeding has not been confirmed (Source).

We have covered almost all the health benefits that elderberries offer you. Include this wonder fruit in your daily diet in the form of tea, jams, jellies, wine, syrup, juice, infusion, pills, and powder to stay free from severe health conditions.

More About Elderberry

A Word Of Caution On Elderberries

• Even though there are several elderberries, only the black variants are fit for consumption, as others have toxic substances.
• Consume elderberries after cooking them and avoid eating them in their raw form, as it contains cyanide-like chemicals. Consuming uncooked berries can induce vomiting and diarrhea.
• Elderberries are known to trigger allergic reactions. So, stop consumption if you experience a mild allergic reaction and seek medical attention.
• If you are offering elderberries to your kids or elderly, consult your doctor.
• Do not consume elderberries if you are nursing or pregnant.
• If you are suffering from any autoimmune disease like rheumatoid arthritis, then seek medical advice, as it will improve the functions of your immune system.
• If you have undergone an organ transplantation procedure, then avoid consuming elderberries.

Key Facts About the Elderberry (Sambucus nigra)

• Origin: Native to Europe, North America, and parts of Asia
• Family: Adoxaceae family
• Tree Appearance: Small shrub or tree, typically 3-6 meters tall
• Leaves: Opposite, pinnate with serrated edges
• Flowers: Small, creamy-white flowers in umbrella-shaped clusters
• Fruits: Small, dark purple to black berries, clustered in bunches
• Culinary Use: Used in jams, syrups, wines, and teas
• Nutrition: Rich in vitamin C, dietary fiber, and antioxidants
• Health Benefits: Traditionally used to support immunity and reduce cold symptoms
• Cultivation: Prefers moist, well-drained soil and full to partial sunlight
• Propagation: Seeds, cuttings, and division
• Worldwide Cultivation: Grown in temperate regions around the world

Elderberry FAQ

What is elderberry good for?

Elderberry is a fruit that is commonly used in traditional medicine. It has been used to treat various conditions, including diarrhea, respiratory infections, colds, and flu. Elderberry is also known to help improve cognitive function and memory.

Besides all these benefits, elderberry is also a great source of dietary fiber. This fiber helps to keep the stomach satisfied longer and ensures that you are taking in the right amount of nutrients.

It is effective in treating diarrhea and other stomach problems. It also helps to improve respiratory health by fighting infection and improving air quality. It is beneficial for treating cold and flu symptoms, including congestion and headache. It can improve cognitive function and memory by increasing blood flow to the brain and enhancing nerve communication. Elderberry is a natural source of antioxidants, which protect the body against harmful toxins and free radicals.

What are the side effects of elderberries?

Elderberries are a delicious fruit enjoyed by many people around the world. However, speaking with a doctor before starting any new dietary supplement or taking medication is essential. Elderberry can also interact with other medicines you are taking, so it is essential to speak with your doctor about your medications and supplements. The side effects are generally mild and short-lived. The most common side effect is diarrhea, usually due to the high polyphenols in the berries. Other side effects include nausea, dizziness, and bloating.

Can you take elderberry everyday?

Elderberry is a natural antioxidant and has been used for centuries to help treat various conditions. It is classified as a hypericum (St John’s Wort) species, meaning it has a similar mechanism of action. So, while it is essential to do your research before taking any supplements, the fact is that elderberry is safe and a great way to treat a variety of health problems. First, start with a small amount and increase gradually over time if you are not uncomfortable with the taste.

Is elderberry poisonous to humans?

The berries in raw form, bark, and leaves can cause stomach problems. If consumed in large amounts, elderberry can cause vomiting, diarrhea, and dizziness.