Elderberries have long been used in folk medicine and even today are sold as “immune boosters.” So far, the evidence for their effectiveness is limited, but there are some recognized benefits of this fruit.
What are elderberries?
Elderberries are the fruit of a variety of trees known as Sambucus, with Sambucus nigra (or European elder) being the most common. Both the fruit and the flower of the tree are edible. It’s important to note that the fruit, a berry, must be cooked before it’s safe for consumption.
What are elderberries’ health benefits?
Elderberries are nutritional powerhouses: One cup of elderberries contains 97 percent of the recommended daily amount (RDA) for vitamin A and 57 percent of the RDA for vitamin C. They’re also an excellent source of potassium and fiber. Elderberries are also packed with antioxidant compounds like quercetins, anthocyanins and flavanols (10 times the amount of other berries).
Is there anything to be cautious of when consuming elderberries for health benefits?
When uncooked, elderberries contain a toxic substance that can cause nausea, vomiting and diarrhea, so any preparation of elderberries you use should be cooked.
Commercial preparations of elderberry such as syrups and lozenges don’t contain this substance and are generally recognized as safe for that reason. The bark, seeds and leaves also contain this toxic substance and should be avoided in home preparations or products. The flower of the elderberry is edible whether raw or cooked.
Elderberry isn’t recommended to be consumed by pregnant or lactating women, as there’s no research on this population pertaining the safety of elderberry.
How is elderberry helpful with curing flu and cold symptoms and swelling?
Both the berries and flowers of the elderberry tree have been used for centuries as part of folk medicine and traditional medicine in European, Native American and Egyptian culture to treat issues such as cold and flu, respiratory illnesses, burns, wrinkles and acne.
Today, elderberry is sold in syrups, gummies, lozenges, pills and teas for the purpose of boosting the immune system to protect against the cold and flu.
There are limited studies to suggest that consuming elderberry products can relieve cold and flu symptoms and can help shorten the length of time of sickness. However, studies with humans have been small in size and the National Center for Complementary and Integrative Health (NCCIH) says that more research and larger studies are needed to definitively prove the specific health benefits of elderberries.
So don't skip getting your flu shot and seeking medical attention if you feel you have the flu or cold, but taking elderberry products can be a safe way to seek relief from symptoms and possibly shorten your illness.
Other studies, mostly in rats and mice, suggest that elderberry extract may help reduce cholesterol, blood pressure and blood sugar, but no direct correlations have been found to reduce heart attacks. More human studies and larger, longer studies are needed to confirm any possible health benefits of elderberry in regards to heart health and diabetes.
Mary Mosquera Cochran is a dietitian at The Ohio State University Wexner Medical Center.
FAQs
Elderberry is the dark purple berry of the European or black elder tree, which grows in the warmer parts of Europe, North America, Asia, and Northern Africa. Elderberry has been used in folk medicine to treat colds and flu. Elderberry is promoted as a dietary supplement for colds, flu, and other conditions.
Is it safe to eat raw elderberries? ›
Elderberries contain high levels of fiber. Consuming elderberries as part of a healthful diet may lead to some health benefits, including protection from cardiovascular disease and colorectal cancer. However, do not eat raw elderberries, as they can cause nausea, vomiting, and diarrhea.
Can you eat elderberries off the bush? ›
Similar to aronia berry, elderberry is also referred to as a "superfruit' due to its high level of antioxidants and associated health benefits. However, unlike the aronia berry, elderberry can be eaten right off the bush and has a sweet taste. Thus, they can be marketed fresh or in you-pick operations.
How to remove cyanide from elderberries? ›
Cooking elderberries is not just a culinary step; it's a safety measure. To neutralize toxins, specifically cyanide-inducing glycosides, heat treatment is a must. Boiling elderberries for at least 30 minutes is the go-to method. This ensures the destruction of harmful compounds.
How to make elderberries safe to eat? ›
Cook Elderberries to Make Them Safe to Eat
By simply cooking the berries to make preserves, syrups, and pies, you'll make the fruit completely safe to eat.
Is it safe to pick elderberries? ›
Elderberries ripen between the end of September and October. Only harvest the elderberries once all of the berries are ripe. Never eat raw elderberries because some are toxic when consumed raw. Cook ripe elderberries thoroughly before eating them so that the toxic ingredients lose their potency.
Who should avoid elderberry? ›
Elderberry appears to have few side effects when used properly for short periods of time (up to 5 days). Pregnant and breastfeeding women should not take elderberry. If you have an autoimmune disease, such as rheumatoid arthritis or lupus, ask your doctor before taking elderberry, as it may stimulate the immune system.
What are the benefits of eating elderberries? ›
The berries and flowers of elderberry are packed with antioxidants and vitamins that may boost your immune system. They could help tame inflammation, lessen stress, and help protect your heart, too. Some experts recommend elderberry to help prevent and ease cold and flu symptoms.
Why do you have to cook elderberries? ›
The uncooked berries, leaves, bark, and roots of the elderberry plant contain the chemicals lectin and cyanide, which can cause nausea, vomiting, and diarrhea. Cooking the berries and seeds will remove the cyanide.
How do you prepare elderberries for consumption? ›
Method
- Carefully separate your elderberries from their stalks with a fork or your hands.
- Chop up a little ginger into small pieces.
- Put the elderberries and chopped ginger into a pan and cover them with water.
- Bring to the boil and let simmer for 10 minutes.
A good time to do this is when an entire cluster of Elderberries is a purplish-black and not green, as this means the berries are ripe and ready for harvesting. Picking tips: Elderberries grow in clusters. When picking elderberries, remove the cluster as a whole by snapping the stem at the base of the branch.
How do you identify edible elderberries? ›
Identify purple or black fleshy fruit in the late summer.
Elderberry plants produce elderberries in July and August that look rather like black currants. This fruit grows in clusters of 10 to 20 and each individual fruit is less than 1⁄4 in (0.64 cm) wide. As the fruit matures, the branches will bend from their weight.
Can your body get rid of cyanide? ›
In small doses, cyanide can be metabolized into thiocyanate with the assistance of the hepatic enzyme, rhodanese. Thiocyanate is then excreted in urine. A small amount of cyanide can also be converted to carbon dioxide which leaves the body through exhalation.
Is elderberry poisonous to dogs? ›
Elderberries (Sambucus nigra)
The ripe black berries themselves are very nutritious and safe for your dog, but be aware that the leaves, stems, unripe fruit and the root are all poisonous to both dogs and humans as they contain cyanide, albeit in very small quantities.
How do you process elderberries safely? ›
Elderberries can be juiced as you would juice any other soft fruit. Put them in a saucepan and add a little water to prevent scorching. Heat, and gently simmer until the fruit is softened, then either use a food mill to remove the seeds, or strain the juice through a jelly bag.
