If elderberry sounds familiar, that’s because you’ve probably seen it in syrup form at your local pancake shop, in the cordials of your liquor store, or on the shelves in the supplement section of your pharmacy. Here’s everything you need to know about elderberry benefits and elderberry uses.
What are elderberries?
Elderberries are dark purple berries from the European elderberry tree that can be eaten fresh in salads or cooked into jams and pies.Most popular edible varieties black beauty, Or black elderberry, from the elderberry shrub, whose drupes grow in delicate clusters containing hundreds of dark purple berries.
People have relied on elderberry for centuries and it has been used as a traditional homeopathic remedy. Elderberries are currently a popular ingredient in many products, from healthy teas to trendy liqueurs.
Elderberry Benefits
1. Elderberries contain essential nutrients for the human body
Raw elderberries are rich in nutrients. “We get the phytochemicals our bodies need from the foods we eat. Incorporating elderberries into your diet not only helps meet your daily fiber needs, but also provides essential vitamins and minerals,” Registered Dietitian Dietitian says Nina Hall, RDN, LD, Ph.D.
These vitamins and minerals include:
2. Elderberry contains flavonoids
Known for their flavonoid content, these sweet and tart berries also contain anthocyanins and phenolic acids, which are believed to have the potential to help reduce oxidative stress.
Flavonoids are found in almost all fruits and vegetables and in the products we make from them, such as tea and wine. They are powerful antioxidant-like compounds that can provide many health benefits.
3. Elderberries Can Support a Healthy Immune System
A study of 312 air travelers found that after taking a supplement containing 300 mg of elderberry extract three times a day, those who were sick showed signs of healthier immune systems. While more research is needed, these preliminary findings show promise.
Are there any risks associated with elderberries?
Dr. Hall noted that any substance that affects the body will cause some level of concern and may complicate existing medical conditions. Elderberry is no exception.
Be careful when preparing
Leave elderberry preparation to the experts. While the flowers and berries are safe to eat (preferably ripe and cooked), you should be careful, especially with homemade preparations, as some parts of the plant can be poisonous. The safety and effectiveness of home remedies have not been established.
Elderberry bark, leaves, stems and roots contain elderberry, a potentially toxic compound known to release cyanide. This substance may be the cause of several documented cases of elderberry juice poisoning. Any serious side effects are more likely to occur with homemade elderberry juice because care is not taken to exclude the leaves and stems from the mixture.
Allergic reactions to elderberries are rare. However, improperly handled or unripe elderberries can cause nausea, vomiting, and diarrhea, so it’s important to purchase elderberry supplements from a reputable retailer.
Consult your doctor before supplementing
Hall recommends looking for dark-colored berries, such as elderberries, to supplement a healthy diet, but with a few caveats. She recommends consulting a medical professional before adding any new dietary supplements to your daily routine.
“It’s important to get more information about how specific supplements may interact with any medications you already take,” she says.
Pregnant women and children should avoid eating elderberries or taking elderberry supplements until more research is done on their safety, or unless approved by their healthcare provider.
Where to find elderberries
It may be difficult to find fresh, raw elderberries in your regular grocery store, but you may be able to find them in smaller stores that specialize in organic produce. Dried elderberries are more commonly available in teas, supplements and at brick-and-mortar retailers and on Amazon.
Elderberry is also commonly found as part of a variety of ingredients in supplements. For example, FIRST THING contains elderberry along with beta-glucan, vitamin C and zinc to help support a healthy immune system. *
Here are some popular elderberry items sold on Amazon:
Tea Republic Organic Elderflower Herbal Tea
MaryRuth Organics Elderberry Syrup
Nature’s Way Elderberry Gummies
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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