Health Benefits Of Elderberries: 9 Compelling Reasons For Trying Them
Health Benefits Of Elderberries
Elderberries are natural remedies that can help boost your antioxidant levels, stimulate the immune system, regulate blood sugar levels. They also work as a natural diuretic and can even help keep blood pressure down. Elderberries may even have the potential to battle cancer. You can eat the ripe berries or have them cooked. Just don't eat them raw, though, as unripe elderberries can be toxic.
Blueberries, cranberries, strawberries … While some berries feature prominently on our list of favorite foods, some others aren’t always on our radar. Elderberry is one such tiny berry many of us don’t know enough about. And we’ve lined up reasons for why you should get acquainted!
The elderberry or Sambucus nigra is a traditional folk remedy and is rich in polyphenols. These antioxidants are in part responsible for some of its medicinal and therapeutic benefits.1 Elderberries, dried or cooked, elderberry extracts, and elderberry juice have been variously used to treat influenza viruses, colds, and even wounds. Here is a detailed list of both its established and potential health benefits you should make the most of.
1. Increase Antioxidants In The Body
Elderberries beat a lot of other berries in the antioxidant stakes! Its flavonol content is higher than blueberries, goji berries, blackberries, and cranberries, making it a great source of free radical damage-fighting nutrients.2 As one study found, test subjects who consumed 400 ml of elderberry juice saw an increase in their total phenolics as well as plasma antioxidant capacity just an hour after having the drink.3
2. Fight Off Colds And Flu
Elderberries have been found to be a safe and effective remedy for flu-like symptoms and colds.4 Having elderberry can reduce cold symptoms like itchy throat, runny nose, and fatigue if you are already infected and even shorten the duration of illness, as one study found. Air travelers who had a cold were given elderberry extract as a herbal treatment for 10 days prior to their date of travel and for about 4 to 5 days after their arrival at the overseas location. They reported, on an average, seeing their colds last two days less than those had a placebo. In addition, their cold symptoms reduced overall.5
A separate study indicates that consuming the elderberry extract in the first 48 hours of onset of symptoms can help cut the duration of the flu symptoms by as much as four days on average.6
3. Have Antiviral Ability
Elderberry extracts have been found to inhibit viruses from growing and multiplying. They also prevent the adhesion of viruses to host cell receptors.7 Elderberries could even have potential to battle the dreaded H1N1 virus. Early studies indicate their effectiveness against the swine flu virus in vitro, but further research is needed to see if this will extend to humans as well.8
4. Help Heal Wounds
Elderberries are rich in vitamin C and antioxidants which help with tissue healing. The leaves have been used in traditional folk medicines in countries like Turkey for generations. More recent research has found that an ointment using 1% methanolic extract of the elderberry leaf showed “remarkable” wound-healing abilities.9
Topical treatments that incorporate elderberry extract have been found to help with collagen synthesis in the skin and aid wound healing in animal studies. It also inhibits proinflammatory activities, preventing a wound from getting inflamed and easing inflammation.10
5. Boost Immunity
Elderberries can help keep your immune system in good shape. As one study found, elderberry extracts increased the activity of Lactobacillus acidophilus, bacteria that boost the immune response. This led researchers to suggest it could have antiviral and immune-enhancing effects.11 Another study found that concentrated elderberry juice can enhance the production of cytokines, cell signaling proteins that aid the immune response.12
6. Regulate Blood Sugar
Both elderberries and their flowers have been used in traditional and folk remedies for managing blood sugar and diabetes. Some even call it the antidiabetic plant due to its properties. The extract of elder in one study was shown to have insulin-like properties, helping with glucose oxidation, glycogenesis, and glucose transport. By removing the surplus blood sugar from the bloodstream, it could help keep blood sugar levels steady and normal.13
7. Work As A Natural Diuretic
Elderberries are considered a natural diuretic and can help anyone with a fluid retention problem. They can also help lower your blood pressure by promoting the production and excretion of urine from the body.14
8. Improve Bowel Movements
Besides being a diuretic, elderberries can also work as a laxative and help with bowel movements if you’re having trouble in this department. The American Botanical Council suggests having either elderberry juice or even elderberry tea for a laxative effect.15 However, do not try this if you are already taking a laxative or diuretic due to possible interactions.
9. Have Potential To Fight Cancer
Elderberries may also have a role to play in fighting tumors and cancer. The berries, rich in antioxidants, can help inhibit carcinogenesis. They were also found to have chemoprotective effects, showing potential in inhibiting, delaying, and even preventing cancer.16
Caution! Don’t Eat Elderberries Raw
When you use elderberries, be sure they are ripe or cooked properly. This reduces the risk of cyanide toxicity, vomiting, and nausea. Elderflower in food may be safe to consume if the hydrogen cyanide in them is below 25 ppm. The leaves, juice, root, and bark are risky to consume on their own because of the cyanide toxicity risk.17
Remember that consuming unripe or uncooked elderberries may be poisonous for anyone, so only have ripe or cooked forms.
Who Shouldn’t Have Elderberries
If you decide to try elderberry as a natural treatment for a health condition, do so under medical supervision. Do not discontinue any prescribed medication without first consulting your doctor. Also avoid giving the berries, juices, or extract to children or older adults without first confirming with their doctor that it is safe for them to have.
For those with autoimmune problems like lupus or rheumatoid arthritis, the berry or its juice could stimulate the immune system and may not be an appropriate remedy. Pregnant women and breastfeeding mothers are advised against having elderberry.18
References [ + ]
|1.||↑||Sidor, Andrzej, and Anna Gramza-Michałowska. “Advanced research on the antioxidant and health benefit of elderberry (Sambucus nigra) in food–a review.” Journal of functional foods 18 (2015): 941-958.|
|2.||↑||Elderberry.University of Maryland Medical Center.|
|3.||↑||Netzel, M., G. Strass, M. Herbst, H. Dietrich, R. Bitsch, I. Bitsch, and T. Frank. “The excretion and biological antioxidant activity of elderberry antioxidants in healthy humans.” Food Research International 38, no. 8 (2005): 905-910.|
|4.||↑||Kong, Fan-kun. “Pilot clinical study on a proprietary elderberry extract: efficacy in addressing influenza symptoms.” Online Journal of Pharmacology and Pharmacokinetics 5 (2009): 32-43.|
|5.||↑||Tiralongo, Evelin, Shirley S. Wee, and Rodney A. Lea. “Elderberry supplementation reduces cold duration and symptoms in air-travellers: A randomized, double-blind placebo-controlled clinical trial.” Nutrients 8, no. 4 (2016): 182.|
|6.||↑||Zakay-Rones, Z., E. Thom, T. Wollan, and J. Wadstein. “Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections.” Journal of International Medical Research 32, no. 2 (2004): 132-140.|
|7, 12.||↑||Kinoshita, Emiko, Kyoko Hayashi, Hiroshi Katayama, Toshimitsu Hayashi, and Akio Obata. “Anti-influenza virus effects of elderberry juice and its fractions.” Bioscience, biotechnology, and biochemistry 76, no. 9 (2012): 1633-1638.|
|8.||↑||Roschek, Bill, Ryan C. Fink, Matthew D. McMichael, Dan Li, and Randall S. Alberte. “Elderberry flavonoids bind to and prevent H1N1 infection in vitro.” Phytochemistry 70, no. 10 (2009): 1255-1261.|
|9.||↑||Süntar, Ipek Peşin, Esra Küpeli Akkol, Funda Nuray Yalçın, Ufuk Koca, Hikmet Keleş, and Erdem Yesilada. “Wound healing potential of Sambucus ebulus L. leaves and isolation of an active component, quercetin 3-O-glucoside.” Journal of ethnopharmacology 129, no. 1 (2010): 106-114.|
|10.||↑||Chaushu, Liat, Miron Weinreb, Ilan Beitlitum, Ofer Moses, and Carlos E. Nemcovsky. “Evaluation of a topical herbal patch for soft tissue wound healing: an animal study.” Journal of clinical periodontology 42, no. 3 (2015): 288-293.|
|11.||↑||Frøkiær, Hanne, Louise Henningsen, Stine Broeng Metzdorff, Gudrun Weiss, Marc Roller, John Flanagan, Emilie Fromentin, and Alvin Ibarra. “Astragalus root and elderberry fruit extracts enhance the IFN-β stimulatory effects of Lactobacillus acidophilus in murine-derived dendritic cells.” PloS one 7, no. 10 (2012): e47878.|
|13.||↑||Gray, Alison M., Yasser HA Abdel-Wahab, and Peter R. Flatt. “The traditional plant treatment, Sambucus nigra (elder), exhibits insulin-like and insulin-releasing actions in vitro.” The Journal of nutrition 130, no. 1 (2000): 15-20.|
|14.||↑||Wright, C. I., L. Van-Buren, C. I. Kroner, and M. M. G. Koning. “Herbal medicines as diuretics: a review of the scientific evidence.” Journal of Ethnopharmacology 114, no. 1 (2007): 1-31.|
|15.||↑||The Clinical Guide to Elderberry.American Botanical Council.|
|16.||↑||Thole, Julie M., Tristan F. Burns Kraft, Lilly Ann Sueiro, Young-Hwa Kang, Joell J. Gills, Muriel Cuendet, John M. Pezzuto, David S. Seigler, and Mary Ann Lila. “A comparative evaluation of the anticancer properties of European and American elderberry fruits.” Journal of medicinal food 9, no. 4 (2006): 498-504.|
|17.||↑||Ulbricht, Catherine, Ethan Basch, Lisa Cheung, Harley Goldberg, Paul Hammerness, Richard Isaac, Karta Purkh Singh Khalsa et al. “An evidence-based systematic review of elderberry and elderflower (Sambucus nigra) by the Natural Standard Research Collaboration.” Journal of dietary supplements 11, no. 1 (2014): 80-120.|
|18.||↑||Elderberry. University of Maryland Medical Center.|
Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.