There is little scientific research into the effects of elderberries on people’s health. The National Center for Complementary and Integrative Health (NCCIH) state that more research is needed to confirm the truth of these possible health benefits.
This article will evaluate the evidence for these claims. It will also look at the possible side effects of consuming raw elderberries and suggest methods of preparation.
What are elderberries?
Elderberries are the fruit of the Sambucus tree. The most common type is the Sambucus nigra.
The tree has clusters of small white or cream elderflowers and bunches of small blue or black elderberries.
Native Americans and European herbalists have long used elderberries for their supposed range of health benefits. These include boosting the immune system to help the body fight off colds, flu, and other respiratory infections.
Elderberries contain many vitamins and nutrients that can benefit people’s health.
One cup of elderberries contains 106 calories and 26.68 grams (g) of carbohydrate. A cup also contains the following vitamins and minerals:
- 870 mg of vitamin A
- 406 mg of potassium
- 52.2 mg of vitamin C
- 9 mg of folate
- 55 mg of calcium
- 2.32 mg of iron
Elderberries are also an excellent source of fiber, containing 10.2 g of dietary fiber per cup. This makes up a large amount of the recommended daily intake, which according to Dietary Guidelines for Americans is 34 g for men and 28 g for women.
Meeting daily fiber recommendations can have the following health benefits:
- prevent constipation
- improve bowel function
- protect against colorectal cancer
- reduce blood pressure
- protect against cardiovascular disease
- lower blood cholesterol
Several elderberry capsules, lozenges, and syrups are commercially available for treating a cold or the flu. Elderberry-based skin care products are also available in some stores.
Do not eat raw elderberries as they can be poisonous.
However, there are various ways to prepare elderberries.
To make elderberry syrup:
People can then drizzle the syrup over plain yogurt or add it to a smoothie.
Summary
People have used elderberries for their potential health-boosting properties for many years, most notably to fight colds and the flu.
While there are a few studies that appear to support these claims, they tend to feature small numbers of participants. This means that researchers need to investigate further before they are sure about the health benefits of elderberries for all consumers.
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. It is also worth noting that elderberry syrup often contains high levels of sugar.
People can buy the following elderberry products in online stores:
- Shop for elderberry syrup.
- Shop for elderberry lozenges.
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