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December 14, 2020 3 min read

Elderberry has long been used in folk remedies and is still marketed as an "immunity enhancer" today. So far, there is limited evidence of their effectiveness, but there are some documented benefits of this fruit.

What is Elderberry?

Elderberries are a variety of fruits called sambucas, of which sambucas nigra (or European elderberries) are the most common. Both flowers and fruits are edible. It is vital to note that the fruit berry needs to be cooked before it can be safely consumed.

Health Benefits of Elderberry

There are various proven health benefits of elderberries. Not only are they nutritious, but they can also fight the symptoms of cold and flu, support heart health, and fight inflammation and infections.

Elderberry fruits and flowers are rich in vitamins and antioxidants that can strengthen the immune system. They also help reduce inflammation, reduce stress and protect the heart.

Some experts recommend Elderberry to prevent and alleviate the symptoms of cold and flu.

A Nutrition Powerhouse

Elderberries are a low-calorie food contained with vitamin C, dietary fibre and antioxidants in the form of phenolic acids, flavonols and anthocyanins. The flowers are particularly rich in flavonols.

Can Improve Flu and Cold Symptoms

Elderberry extract has been recognised to reduce the length and severity of symptoms caused by the influenza virus.

Over-the-counter Elderberry formulations for the treatment of colds come in a variety of forms, including liquids, gummies, capsules, and tablets.

In a study of 60 flu patients, those who took 15 ml of elderberry syrup four times a day showed improvement in symptoms in 2-4 days, while the control group improved in 7-8 days.

Another study of 64 individuals found that intake of 175 mg of Elderberry extracts for two days significantly improved flu symptoms such as fever, headache, myalgia, and stuffy nose.

Super High in Antioxidants

Antioxidants are a natural ingredient in foods that contain few vitamins, flavonoids, and phenolic acids that can remove these reactive molecules. Studies reveal that a food rich in antioxidants may help avoid chronic illness.

The leaves, fruits, and flowers of elderberry plants are an excellent source of antioxidants. For example, the anthocyanins contained in berries have 3.5 times the antioxidant content of vitamin E.

One study comparing 15 berry varieties and another study comparing wine varieties found that elderberries were one of the most effective antioxidants.

Good for Heart Health

Elderberries can have a positive effect on some indicators of heart and vascular health.

Studies have shown that elderberry juice can lower blood fat levels and cholesterol, and a flavonoid-rich diet such as anthocyanins reduces the risk of heart disease.

However, another study in high-cholesterol mice found that a diet containing black elderberries reduced liver and aortic cholesterol levels, but not blood cholesterol levels.

Further studies have shown that rats fed foods containing polyphenols extracted from elderberries have lower blood pressure and are less susceptible to organ damage caused by hypertension.

Other Benefits of Elderberries:

It is also used for the next treatment.

  • Constipation
  • Fever
  • Kidney problems
  • Stress
  • HIV and AIDS
  • Muscle and Joint pain
  • Infections that disturb how you breathe
  • Headaches
  • Epilepsy
  • Minor skin conditions 

Side effects of elderberries

Uncooked elderberries, roots, bark, and leaves can be toxic. These parts of the plant contain lectins, a type of protein that can result in stomach upset. In a few situations, it also has bitter elements that can produce cyanide.

It is important to note that most reports of Elderberry poisoning were due to poorly performed raw material consumption and homemade recipe consumption. Elderberry tablets, teas and other products on the shelves of drug stores and supermarkets are probably non-toxic.

As a precaution, always discuss all sorts of dietary supplements with your doctor before changing your diet.


Elderberries have been revealed to help strengthen the immune system, reduce inflammation and improve overall skin quality. The nutrient profile contains striking amounts of fiber, antioxidants, and vitamins that improve well-being and overall health.



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