What is Elderberry?
Elderberry is a type of medicinal plant used worldwide and belongs to the berry family. Elderberry encompasses various Sambucus shrubs, with the most common being black elderberry. Its fruits are dark purple due to the high levels of anthocyanins present.
Different parts of the elderberry tree have been utilized for medicinal and domestic purposes for many years. Historically, the flowers and leaves have been used to alleviate pain, swelling, inflammation, stimulate urination, and induce sweating. In traditional medicine, dried elderberry or its extract is used to treat flu, infections, sciatica, headaches, toothaches, heartaches, and nerve pain, as well as act as a laxative and diuretic. In modern medicine, elderberry, when combined with vitamin C as an immune system booster, enhances immune function and reduces the severity of symptoms and duration of illnesses such as colds, influenza, and covid-19.
Elderberry Nutrients
Elderberry is a low-calorie food rich in antioxidants. One cup, equal to 145 grams of fresh berries contains 106 calories, 26.7 grams of carbohydrates, 0.7 grams of fat, and 1 gram of protein.
- Rich in vitamin C
Each cup of fruit contains 52 mg of vitamin C, which is 57% of the daily value.
- Rich in fiber
Each cup of elderberry contains 10 grams of fiber, which is about 36% of the daily value.
- Good source of micronutrients
Each cup of elderberry contains 870 mg of vitamin A, 406 mg of potassium, 55 mg of calcium, and 2.32 mg of iron.
- Good source of phenolic acids
These compounds are powerful antioxidants that can help reduce damage caused by oxidative stress in the body.
- Good source of flavonols
Elderberry contains flavonol antioxidants such as quercetin, kaempferol and isorhamnetin. The flowers of this plant contain up to 10 times more flavonols than the berries.
- Rich in anthocyanins
Anthocyanin gives the fruit its dark purple-black color and is a powerful antioxidant with anti-inflammatory effects.
Elderberry health benefits
The flowers and fruits of various types of elderberries are rich in antioxidants, vitamins, nutrients and fiber. They may help relieve cold and flu symptoms, reduce stress, improve heart health, fight inflammation, and boost the immune system.
- Improves cold and flu symptoms
Due to its high vitamin C content, elderberry extract helps reduce the duration and severity of symptoms caused by the flu virus and colds.
- Good for heart health
Elderberry can reduce blood fat and cholesterol levels. Additionally, antioxidants have positive effects on some markers of cardiovascular health.
- Helps fight cancer
The high antioxidant content of elderberry has properties that inhibit the growth of cancer cells.
- Helps control blood sugar
The phytonutrients and polyphenols in elderberry help the body process glucose more efficiently, which helps control blood sugar levels and maintain balance.
- Fights harmful bacteria
Elderberry has been found to inhibit the growth of bacteria such as Helicobacter pylori, which causes peptic ulcers, and may improve symptoms of sinusitis and bronchitis.
- Improves the immune system
Due to its polyphenol content, elderberry strengthens the immune system by increasing the number of white blood cells.
- Anti-depressant properties
Studies have shown that mice fed 1200 mg of elderberry per kilogram of body weight had improved performance and mood markers.
Elderberry may be beneficial as a food in the treatment of the following conditions:
- Constipation
- Joint and muscle pain
- Respiratory tract infections
- Headaches
- Fever
- Kidney problems
- Epilepsy
- Dermatosis
- Blood pressure
- Diabetes
Elderberry side effects
Most doctors believe that low doses of elderberry are safe, but unripe berries or flowers can cause nausea, vomiting and diarrhea. Larger amounts can lead to more serious poisoning.
Other things to consider:
- Elderberries must be consumed cooked.
- Prepared supplements are available on the market.
- Elderberry should not be used during pregnancy or breastfeeding.
- Use in individuals with immune problems may lead to a reaction.
- Allergies may manifest as breathing problems or skin rashes.
- Since elderberry is a diuretic, caution is advised when using it with medications that increase urination.
- The older parts of the tree, including branches, leaves, roots, and seeds, contain a toxic cyanogen called glycoside.
- It is advisable to consult a doctor before using elderberry as a medicine.
For similar information, please refer to the articles on Health Benefits of Ashwagandha, Health Benefits of Curcumin, and Health Benefits of Astaxanthin.
