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Elder Berry

Elderberry refers to several different varieties of the Sambucus tree, which is a flowering plant belonging to the Adoxaceae family. The most common type is Sambucus nigra, also known as the European elderberry or black elder. This tree is native to Europe, though it is widely grown in many other parts of the world as well. In folk medicine, the dried berries or juice are used to treat influenza, infections, sciatica, headaches, dental pain, heart pain, and nerve pain, as well as a laxative and diuretic (2).

High in nutrients

  • High in vitamin C. There are 36 mg of vitamin C per cup of fruit, which accounts for 57% of the daily value.

https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/nutrients

  • High in dietary fiber. Elderberries contain 10 grams of fiber per cup of fresh berries, about 36% of the daily value.
  • A good source of phenolic acids. These compounds are potent antioxidants that can help reduce damage from oxidative stress in the body.
  • A good source of flavonols. Elderberry contains the antioxidant flavonols quercetin, kaempferol, and isorhamnetin. The flowers contain up to 10 times more flavonols than the berries.
  • Rich in anthocyanins. These compounds give the fruit its characteristic dark black-purple color and are a strong antioxidant with anti-inflammatory effects.

High in antioxidants

  • During normal metabolism, reactive molecules may be released that can accumulate in the body. This can cause oxidative stress and may lead to diseases like type 2 diabetes and cancer.

https://pubmed.ncbi.nlm.nih.gov/15462130/

  • Antioxidants are natural components of foods, including some vitamins, phenolic acids, and flavonoids, that are able to help remove these reactive molecules. Research suggests that diets high in antioxidants may help prevent chronic disease.
  • The flowers, fruits, and leaves of the elderberry plant are excellent sources of antioxidants. For example, one of the anthocyanins found in the berries has 3.5 times the antioxidant power of vitamin E.
  • Additionally, one study found that antioxidant status improved in people 1 hour after drinking 400 mL of elderberry juice. Another study in rats found that elderberry extract helped reduce inflammation and oxidative tissue damage.

Other health benefits

  • Helps fight cancer. Both European and American elder have been found to have some cancer-inhibiting properties in test-tube studies.

https://pubmed.ncbi.nlm.nih.gov/17201636/

  • Fights harmful bacteria. Elderberry has been found to inhibit the growth of bacteria like Helicobacter pylori and may improve symptoms of sinusitis and bronchitis.
  • May support the immune system. In rats, elderberry polyphenols were found to support immune defense by increasing the number of white blood cells.
  • Could protect against UV radiation. A skin product containing elderberry extract was found to have a sun protection factor (SPF) of 9.88.
  • May increase urination. Elderberry flowers were found to increase the frequency of urination and amount of salt excretion in rats.
  • May have some antidepressant properties. One study found mice fed 544 mg of elderberry extract per pound (1,200 mg per kg) had improved performance and mood markers.