The Amazing Health Benefits of Elderberry

Blog Nutrition & Recipes The Amazing Health Benefits of Elderberry

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4.15.2021 0 comments

Elderberries are considered one of the most versatile natural remedies on the planet.

In fact, they’ve been used for centuries, dating as far back as 400 BC. They were used by Hippocrates, the so-called “Father of Medicine”, who considered the elder tree and its berries his “medicine chest”. [1]

It has been utilized in folk medicine in countries all around the world, thanks to the fact that there are roughly 30 different species of elder trees and plants. Below, we’ll take a closer look at some of the amazing health benefits of elderberry in all its forms…

Benefits of Elderberry

One of the primary benefits of elderberry is that both the flowers and berries are loaded with micronutrients. You get a sizeable dose of vitamins and antioxidants (including quercetin and anthocyanidins [2]) that are known to raise your immune function and increase your protection against disease. These antioxidants also combat inflammation, manage stress, provide a cardiovascular boost, and even reduce the severity of cold symptoms. Talk about a healing remedy!

Elderberry is typically used to treat cold, coughs, and flu symptoms, as well as to boost resistance to disease. One study [3] found that people who took elderberry recovered from flu symptoms 4 days faster than those who took a placebo. In another study [4], elderberry was used to combat and treat the cold-like symptoms often experienced by people traveling on airplanes. Though the remedy didn’t prevent the symptoms from occurring, it did speed up recovery time and reduced the severity of the symptoms.

According to the American Nutrition Association [5], elderberry can help to fight off acne. The high levels of antioxidants in the elderberry flowers and berries provide anti-inflammatory effects that reduce the visibility and size of acne pimples, as well as provide antioxidants that help to combat the bacteria causing the pimples. Elderberry also has an antiseptic effect that can fight acne, which is why it’s so highly recommended as a face wash.

For those who are concerned for the health of their skin, elderberry may be a surprisingly effective skin tonic and skin treatment. It’s loaded with Vitamin A—roughly 870 milligrams in just one cup of elderberries—and that Vitamin A can do wonders to tighten, refresh, moisturize, and cleanse your skin. There is even a possibility that it can reduce the visibility of age spots, lessen or prevent wrinkles, and soothe your skin.

Elderberries have also been used as a treatment for a number of health conditions [1], including but not limited to:

  • Muscle and joint pain

  • Fever

  • Epilepsy

  • Stress

  • Kidney issues

  • Respiratory infections

  • Constipation


Elderberries are also an amazing source of other micronutrients [6], including:

  • Calcium – One cup of elderberries contains 55 milligrams of calcium, which plays a role in fat loss and healthier bones.

  • Iron – One cup of elderberries contains 2.32 milligrams of iron, which helps to increase red blood cell production and maintain heart health.

  • Folate – One cup of elderberries contains 9 milligrams of folate, which is absolutely vital for the health of pregnant and nursing mothers, as well as their infants.

  • Potassium – One cup of elderberries contains 406 milligrams of potassium, which is one of the most important minerals for a healthy body, thanks to its role in muscle function and water retention and elimination.

Elderberries also contain 10.2 grams of fiber per cup, making it excellent for improving your digestive health and feeding your gut bacteria. Fiber is vital for preventing constipation and diarrhea, enhancing bowel function, lowering your blood pressure and blood cholesterol levels, protecting your body against cardiovascular disease, and even reducing your risk of colorectal cancer.

Dangers of Elderberry

It’s VERY important that you know that raw elderberries are, in fact, poisonous. The flesh of the berries contains a toxic substance that can lead to stomach upset, diarrhea, and vomiting. The seeds, leaves, and the bark can also be incredibly toxic, thanks to a form of cyanide called glycoside, making them dangerous for consumption in their natural form.

On the other hand, elderberry can be boiled or cooked in order to eliminate the toxic substance. The flowers and berries of the elder tree can also be cooked, stewed, or boiled down to a tincture or syrup which is safe for consumption.

To reduce the poisonous effects, remove the berries from the stalk and cook them in water and sugar. Strain the resulting pulp, removing the seeds as you do so. Take that strained liquid and boil it again until you get a syrupy consistency. That should be safe for you to consume without risking toxicity.

As you can see, elderberry flowers and berries are truly amazing and offer a lot of spectacular health benefits. Just make sure to check with your doctor before taking, and only ingest cooked elderberries and elderberry flowers in order to make certain you avoid toxicity!









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