A superfood powerhouse, elderberry is rich in antioxidants and can be used to relieve common complaints like joint pain or constipation. Studies have shown that the plant, especially the European elderberry species (Sambucus nigra), has medicinal properties that enable it to offer amazing health benefits. The following are seven incredible benefits of elderberry. (h/t to Hillsborough-Homesteading.com)
Elderberries help improve overall well-being
Raw elderberries are full of many vitamins and minerals and low in calories.
A one-cup serving of elderberries contains 100 calories, 27 grams of carbohydrates, one gram of protein and one gram of fat. The same serving also contains 52 milligrams of vitamin C and 10 grams of dietary fiber.
Elderberries are also a good source of phenolic acids or compounds that are potent antioxidants. Phenolic acids can help reduce damage from oxidative stress in your body.
Additionally, elderberries are rich in flavonols like isorhamnetin, kaempferol and quercetin. Elderberry flowers contain up to 10 times more flavonols than the berries.
When consumed moderately, elderberries are very nutritious and can improve your overall well-being.
The main component found in the elderberry plant is anthocyanin. These potent antioxidants help protect and inhibit the growth of harmful free radicals in your body.
Anthocyanins also have antiviral properties, making them a good remedy against viral infections. Take elderberry supplements, consume the berries or drink elderberry tea to help strengthen your body's defenses against viruses and bacteria and reduce inflammation, pain and swelling in affected areas.
Elderberries help treat colds and the flu
When flu season arrives, protect yourself and your loved ones with elderberry tea or syrup.
Elderberry juice syrup is a popular home remedy for the common cold and flu-like symptoms. Used for centuries, elderberry syrup can help treat influenza A and reduce its potency and severity.
For best results, consume elderberry syrup within 48 hours of the first symptoms appearing. (Related: Make your own elderberry tincture and cough syrup to fight the flu.)
A 2019 study proved the effectiveness of elderberry juice syrup in treating colds and flu symptoms. Results showed that there was a significant improvement in upper respiratory symptoms.
The same result was seen in a 2016 Australian study when researchers observed 312 long-haul air travelers after they consumed elderberry extract 10 days before and five days after the flight. Findings revealed that the participating passengers had 50 percent fewer sick days compared to participants in the placebo group.
The ability of elderberries to protect or reduce the risk of contracting the flu is still unclear, but a 2012 study suggests that the superfood can stimulate an inflammatory response to protect the body against the flu virus.