If elderberry sounds familiar, that’s because you’ve probably seen it as a syrup at your local pancake house, in a sweet wine at a liquor store, or on the shelves of your drugstore’s supplement section. Here’s everything you need to know about the benefits of elderberry and what elderberry is good for.
What is Elderberry?
A dark purple berry from the European elderberry tree, the berries can be eaten fresh in salads or cooked into jams and pies. The most popular edible variety Sambucus nigra, the black elderberryit comes from the Sambucus shrub, whose drupes grow in thin clusters that hold hundreds of deep purple berries.
People have relied on elderberry for centuries and it has been used as a traditional homeopathic medicine. Elderberry is now a popular ingredient in a range of products, from healthy teas to sweet liqueurs.
Benefits of Elderberry
1. Elderberry contains essential nutrients
Raw elderberries have some high nutritional content. “We get the phytochemicals our bodies need from the foods we eat. Not only does it help meet your daily fiber needs, it also provides essential vitamins and minerals,” says the registered dietitian Dr. Nina Hall RDN, LD.
These vitamins and minerals include:
2. Elderberry contains flavonoids
These sweet, tart berries are celebrated for that flavonoid content but also to deliver anthocyanins and phenolic acids, which are believed to have the potential to help reduce oxidative stress.
Flavonoids they are found in almost all fruits and vegetables, as well as in the products we make from them — such as tea and wine. They act as powerful antioxidant-like compounds and can provide many health benefits.
3. Elderberry 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 got sick showed signs of healthier immune systems. While more research is needed, these initial findings show promise.
Are there any risks associated with Elderberry?
Dr. Hall notes that any substance that affects the body raises a certain level of concern and could 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), care should be taken, especially with homemade preparations, as some parts of the plant can be toxic. The safety and effectiveness of home remedies is still undetermined.
Elderberry bark, the leaves, stems, and roots contain sapunigrin, a potentially toxic compound known to release cyanide. This essence is possible responsible for a few cases of elderberry juice poisoning that have been recorded. Any serious side effects are more likely to occur with homemade elderberry juice, where little care has been taken to exclude the leaves and stems from the mix.
It is rare for elderberry to cause one allergic reaction. However, poorly prepared or under-ripe elderberries can cause nausea, vomiting, and diarrhea, so it’s important to buy your elderberry supplements from a reputable retailer.
Ask your doctor before taking supplements
Hall recommends reaching for dark berries, such as elderberries, to supplement a healthy diet, with a few caveats. He suggests consulting a doctor before introducing any new dietary supplement into your routine.
“It’s important to get additional information about how a particular supplement might interact with anything you’re already taking,” she says.
Pregnant women and children should avoid eating elderberry or taking elderberry supplements until more research is done on its safety or unless approved by a healthcare provider.
Where you can find Elderberry
Fresh, raw elderberries may be hard to find in your everyday grocery store, but you may be able to find them in smaller stores that specialize in organic produce. Dried elderberries, teas, and supplements are more common and available at brick and mortar retailers as well as on Amazon.
Elderberry is also common as part of a larger mix of ingredients in supplements. For example, THE FIRST THING contains elderberry, along with beta-glucan, vitamin C and zinc, to help maintain a healthy immune system.*
Here are some popular elderberry species available on Amazon:
The Republic of Tea Organic Elderberry Herbal Tea
MaryRuth Organics Elderberry Syrup
Nature’s Way Sambucus 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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