What are elderberries?
Elderberry is the fruit of the elder tree. The most common type is black elderberry.
The tree has a cluster of small white or cream elderflowers and a cluster of small blue or black elderberries.
Native Americans and European herbalists have long used elderberries because they are believed to have a range of health benefits. These include boosting the immune system to help the body fight colds, flu and other respiratory infections.
Evidence-based health benefits of elderberries
Elderberries contain certain compounds and substances that may have health benefits.
Let’s take a look at the evidence behind some of the major reported health benefits of elderberries:
Fight colds and flu
There is some evidence to support the claim that elderberries can help treat colds and flu, although the existing research is small.
One study concluded that elderberries may have antioxidant and antiviral effects, but the authors said more research is needed.
In one studyTrusted Source, 60 people with flu-like symptoms took 15 milliliters (ml) of elderberry syrup four times a day. Their symptoms improved four days earlier than those who took a placebo.
In another study, 32 people with flu-like symptoms took lozenges containing 175 milligrams (mg) of elderberry extract four times a day for 2 days. After 24 hours, they reported improvement in symptoms such as fever, headache, muscle aches and nasal congestion.
A double-blind, randomized controlled trial looked at whether elderberry extract could prevent people from developing cold-like symptoms after flying. People took lozenges containing 300 mg of elderberry extract and 150 mg of rice powder twice a day for 10 days before traveling.
The researchers found that the capsules did not prevent these symptoms, but those who took elderberry had milder symptoms that lasted shorter.
Treat acne
Elderberry contains high levels of flavonoids, which means it may have anti-inflammatory and antioxidant properties. These help protect healthy cells from harmful free radicals, which can cause skin problems.
The American Nutrition Association (ANA) recommends using an elderberry facial cleanser to help fight acne because of its antibacterial properties.
Reduce wrinkles
Elderberries contain high levels of vitamin A. The ANA also says elderberries can soothe skin, help reduce age spots, and prevent or reduce wrinkles.
Elderberry nutrition
Elderberries contain a variety of vitamins and nutrients that are beneficial to people's health.
One cup of elderberries contains 106 calories and 26.68 grams (g) of carbohydrates. One cup also contains the following vitamins and minerals:
- 870 mg vitamin A
- 406 mg potassium
- 52.2 mg vitamin C
- 9 mg folic acid
- 55 mg calcium
- 2.32 mg iron
Elderberries are also an excellent source of fiber, containing 10.2 grams of dietary fiber per cup. That's a large portion of the recommended daily allowance, which is 34 grams for men and 28 grams for women, according to the Dietary Guidelines for Americans.
Meeting daily fiber recommendations can provide the following health benefits:
- Prevent constipation
- Improve intestinal function
- Prevent colorectal cancer
- Lower blood pressure
- Prevent cardiovascular disease
- lower blood cholesterol
Raw elderberry side effects
People can eat elderflowers raw or cooked. However, raw elderberries, as well as the tree's seeds, leaves, and bark, contain toxic substances.
Eating or drinking raw elderberries or other toxic parts of the plant can cause nausea, vomiting, and diarrhea.
How to use elderberries
There are several elderberry capsules, lozenges, and syrups available on the market that can be used to treat a cold or flu. Some stores also sell skin care products based on elderberries.
Do not eat raw elderberries as they may be poisonous.
However, there are many ways to prepare elderberries.
Make elderberry syrup:
- Remove stems
- Boil the berries in water and sugar
- tension
- Boil the liquid to reduce its concentration until it has a syrupy consistency
- People can then drizzle the syrup over plain yogurt or add it to smoothies.
generalize
For years, people have exploited the potential health-promoting benefits of elderberries, especially to combat colds and flu.
While there are some studies that appear to support these claims, they tend to involve only a small number of participants. This means researchers need further investigation to determine the health benefits of elderberry for all consumers.
Elderberries contain high levels of fiber. Consuming elderberries as part of a healthy diet may provide several health benefits, including preventing cardiovascular disease and colorectal cancer.
However, don't eat raw elderberries as they can cause nausea, vomiting and diarrhea. It's also worth noting that elderberry syrup often contains high levels of sugar.
