Elderberry Fruit Benefits and Side Effects

What is Meant by Elderberry Fruit?

Elderberry refers to a group of flowering plants belonging to the Adoxaceae family, with Sambucus nigra (commonly known as black elderberry) being the most widely used species. These small, dark berries are known for their tart flavour and are typically not eaten raw due to their potentially toxic nature. Instead, they are usually cooked or processed into syrups, lozenges, teas, and tinctures.

Historically, different parts of the elderberry plant—including its berries, flowers, bark, and leaves—have been used for both culinary and medicinal purposes across various cultures. Indigenous communities used elderberries to manage fever and joint pain, while ancient Egyptians reportedly used them for skin care and wound healing. Today, elderberry is best known as a natural remedy, particularly for reducing the duration and severity of cold and flu symptoms. However, despite its many health-promoting properties, elderberry is not without potential side effects. Certain groups may be at risk when consuming it, especially in raw or improperly prepared forms.

Elderberry Nutrition

Elderberries are a rich source of vitamin C, dietary fibre, and antioxidants. A one-cup (approximately 260 ml) serving of elderberries provides about 52.2 mg of vitamin C and 10.2 grams of fibre. A cup of elderberries fruit also contains the following nutrients:

The vibrant blue-black colour of elderberries is attributed to anthocyanins—potent antioxidant compounds that may contribute to their anti-inflammatory effects. These nutrients collectively support immune health, cardiovascular function, and protection against oxidative stress.

Black Elderberry Uses

Elderberry berries and flowers are high in antioxidants and vitamins, which may help to boost your immune system. They may lower inflammation and stress and protect the heart. Traditionally, elderberry has been used to manage symptoms of the common cold and flu.

In folk medicine, elderberry has also been employed to relieve constipation, alleviate joint and muscle pain, improve respiratory infections, manage headaches, reduce fever, and support kidney function. Some people have even used elderberry in managing epilepsy, skin conditions, and psychological stress.

Note: Claims such as elderberry treating epilepsy and kidney problems are not strongly supported by clinical evidence. These uses should be regarded with caution and not be substituted for standard medical treatments.

Elderberry Health Benefits

Elderberries are celebrated for their broad spectrum of health benefits. These berries are nutrient-dense and loaded with antioxidants, making them a key ingredient in many herbal and natural medicine practices. Their potential to boost immunity, fight inflammation, and offer antibacterial effects make them especially popular during flu season. Let’s explore some specific benefits in detail:

1. Cold and Flu Relief

Elderberry has long been valued for its ability to relieve cold and flu symptoms. Packed with antioxidants and vitamins, they help boost the immune system to fight off infections. Studies suggest that elderberry supplements or syrups may reduce the severity and duration of symptoms like fever, congestion, and sore throat, making it a popular natural remedy for respiratory health

2. Acne Treatment

Elderberries contain high levels of flavonoids, which may have anti-inflammatory and antioxidant properties. These aid in the protection of healthy cells from free radicals that cause skin problems.

Read More: Healthy Diet and Food for Acne

3. Anti-Wrinkle Support

Elderberries are rich in vitamin A. Elderberry benefits may also help soothe the skin, reduce the appearance of age spots, and prevent or lessen wrinkles.

4. Relieves Constipation

Elderberry, particularly in the form of dried berries or tea, has traditionally been used to relieve constipation. This effect is attributed to anthraquinones, which can stimulate intestinal movement by increasing water retention in the bowel.

Note: Anthraquinone’s presence in elderberries is not conclusively proven in significant amounts, and prolonged use of such laxatives can cause dependency. It is best used under medical supervision.

Read More: Foods for constipation relieve

5. A High Level of Antioxidants

Elderberries, along with their flowers and leaves, are known to be high in antioxidants. These compounds help combat oxidative stress, which is associated with chronic diseases such as type 2 diabetes, cardiovascular disease, and certain cancers. The antioxidant profile of elderberries includes flavonols, phenolic acids, and anthocyanins.

6. Elderberry Benefits Heart Health

Elderberries may support cardiovascular health by reducing LDL cholesterol and improving endothelial function. Some small studies suggest elderberry extract can reduce blood triglycerides and oxidative damage to blood vessels. Flavonoids like anthocyanins may also help lower blood pressure and reduce the risk of heart disease. Evidence is promising but limited; elderberry should not replace prescribed cardiovascular medications.

Read More– Home remedies to reduce cholesterol

7. Inhibits the Growth of Harmful Bacteria

Preliminary studies show elderberry extract may inhibit the growth of certain bacteria, including Helicobacter pylori, which is associated with gastritis and ulcers. This antimicrobial property may also make elderberry helpful in managing sinusitis and bronchitis symptoms.

8. Elderberry Benefits Your Immune System

Animal studies indicate that elderberry polyphenols may help increase the production and activity of white blood cells, suggesting a potential role in immune modulation. This could enhance the body’s ability to fend off viral and bacterial infections. Human studies are limited, and more research is needed to understand these effects fully.

9. UV Protection may be Possible

Some lab-based studies have shown elderberry extracts can offer mild sun protection factor (SPF) properties when used in topical products. However, elderberry should not be used as a substitute for commercial sunscreens until more evidence becomes available.

10. Elderberry is a Natural Way to Help With Arthritis Pain

Elderberry’s anti-inflammatory properties have led to its traditional use in treating rheumatic and arthritic pain. The antioxidants may help reduce joint inflammation and discomfort. More scientific validation is needed to recommend elderberry as a standalone arthritis remedy.

11. Help to Regulate Bowel Movement

Elderberry syrup has been used traditionally to balance bowel irregularities, helping with both constipation and diarrhoea. Its fibre content and potential laxative effects may play a role in maintaining digestive health.

Elderberry Side Effects

• While elderberry fruit has some encouraging potential health benefits, it also has some side effects and risks associated with it.
• When the leaves, stems, unripe fruit, or uncooked elderberry fruit are consumed, they are possibly unsafe. Although cooked elderberry fruit appears to be safe, unripe and raw fruit may cause nausea, vomiting, or severe diarrhoea.
• The elderberry plant contains cyanogenic glycosides, which can release cyanide under certain conditions.
• Elderberry is not recommended for children under the age of 18, nor pregnant or lactating women. While no adverse events have been reported in these groups, there is insufficient data to confirm that they are safe.
• Autoimmune diseases’ such as multiple sclerosis (MS), lupus (systemic lupus erythematosus, SLE), or other conditions: Elderberry may stimulate the immune system, which may exacerbate the symptoms of autoimmune diseases. It is best to avoid using elderberries if you have one of these conditions.
• Poisoning from elderberries is usually not fatal. However, it can cause nausea, vomiting, diarrhoea, dizziness, numbness, abdominal distention, and breathing difficulties.

Conclusion

Elderberry can be a beneficial addition to your health regimen when used correctly. However, it is essential to consult a healthcare provider before starting elderberry supplements, especially if you belong to a high-risk group or are on medications. If you experience any unusual symptoms after consuming elderberry, particularly in raw form, seek medical advice immediately.

If prescribed by a doctor, elderberry supplements may be obtained from trusted pharmacies. Platforms like Truemeds offer affordable online consultations and deliver medicines across India with additional savings. You can refer to our Truemeds physician which provides free online consultations. We also provide you with PAN India home medicine delivery, with a discount offer, and monthly savings on your medical bill.

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Frequently Asked Questions (FAQs)

References

• https://www.sciencedirect.com/science/article/pii/S1756464614002400
• Liu, D., He, X., Wu, D., Li, H., Feng, Y., Zou, L., & Gan, R. (2022). Elderberry (Sambucus nigra L.): Bioactive Compounds, Health Functions, and Applications. Journal of Agricultural and Food Chemistry, 70(14), 4202–4220. https://doi.org/10.1021/acs.jafc.2c00010
• Wieland, L. S., Piechotta, V., Feinberg, T., Ludeman, E., Hutton, B., Kanji, S., Seely, D., & Garritty, C. (2021). Elderberry for prevention and treatment of viral respiratory illnesses: a systematic review. BMC Complementary Medicine and Therapies, 21(1). https://doi.org/10.1186/s12906-021-03283-5
• https://www.sciencedirect.com/science/article/pii/B9780128124918000308