What is Elderberry?
Elderberry refers to the deep purple berries of the European elder tree, often used in pharmaceutical preparations. In Europe and America, elderberry has been used for treating colds and fevers for a long time. Various parts of the elder tree have been used for medicinal purposes. Over time, elderberry juice has gained popularity worldwide. In folk medicine in Europe and America, elderberry fruit or juice has been used to treat influenza, infections, sciatica, headaches, toothaches, heart pain, neuralgia, as well as for laxatives and diuretics.
The influenza virus uses specialized enzymes filled with tiny spikes to break through cell membranes, which destroys the cell’s protective membrane, allowing the virus to enter the cell. Elderberry berries are rich in bioflavonoids, which can strengthen cell membranes, making them less susceptible to penetration. An Israeli pilot, when showing signs of severe cold, immediately consumed elderberry extract. Within 1-2 days, the patient’s strength was restored with significant effects. Elderberry has long been praised as the best remedy for treating feverish colds, providing antiviral and anti-infection effects [1] [2] [3] [4] [5].
Elderberry is rich in antioxidants, with an antioxidant capacity 20 times that of vitamin C and 50 times that of vitamin E. It contains abundant bioflavonoids, anthocyanins, and other highly antioxidant substances. Bioflavonoids inhibit red blood cell aggregation and enzymes that destroy cell membranes, effectively preventing virus invasion. Thus, elderberry is widely propagated in Europe and America for its anti-flu virus and anti-infection properties.
Nutritional Composition of Elderberry
Elderberry is a low-calorie food rich in antioxidants. Fresh berries contain 73 calories, 18.4 grams of carbohydrates, and less than 1 gram each of fat and protein per 100 grams. Additionally, it offers various nutritional benefits, including:
High Vitamin C Content
Every 100 grams of fruit contains 6-35 milligrams of vitamin C, accounting for up to 60% of the recommended daily intake.
Rich in Dietary Fiber
Elderberry contains 7 grams of fiber per 100 grams of fresh berries, representing over a quarter of the recommended daily intake.
Source of Phenolic Acids
These compounds are powerful antioxidants that help reduce damage caused by oxidative stress in the body.
Source of Flavonols
Elderberry contains antioxidant flavonols such as quercetin, kaempferol, and isorhamnetin, with the highest flavonol content being ten times that of the berries.
Rich in Anthocyanins
These compounds give the fruit its unique deep purple-black color and are potent antioxidants with anti-inflammatory effects. The exact nutritional composition of elderberry depends on the plant species, berry ripeness, and environmental and climatic conditions, resulting in varying nutrient content in each serving [6] [7] [8] [9] [10].
What are the recommended evidence-based effects and benefits of elderberry?
Improving Cold and Flu Symptoms
It has been shown that black elderberry extract can reduce the severity and duration of the flu. Commercial elderberry preparations for treating colds come in various forms, including liquids, capsules, tablets, and gummies.
A study involving 60 flu patients found that those who consumed 15 ml of elderberry syrup four times a day showed symptom improvement within 2 to 4 days, compared to the control group which took 7 to 8 days to see symptom improvement. Another study with 64 participants showed that taking 175 mg of elderberry extract capsules twice a day for 2 days significantly improved flu symptoms, including fever, headache, muscle ache, and congestion, within 24 hours.
A study involving 312 air travelers who took three 300 mg elderberry extract capsules daily found that those who fell ill had a shorter duration of illness and milder symptoms[16] [17] [18] [19] [20].
High Antioxidant Content
During normal metabolic processes, reactive molecules that can accumulate in the body may be released, leading to oxidative stress and the development of diseases such as type 2 diabetes and cancer. Antioxidants are natural components found in foods, including some vitamins, phenolic acids, and flavonoid compounds. Research suggests that diets rich in antioxidants may help prevent chronic diseases.
The flowers, fruits, and leaves of elderberry are excellent sources of antioxidants. For instance, the antioxidant capacity of anthocyanins found in berries is 3.5 times that of vitamin E. A study comparing 15 different berries and another comparing types of wine found elderberry to be among the most effective antioxidants.
A study found that drinking 400 ml of elderberry juice improved antioxidant status within 1 hour, and another study in rats showed that elderberry extract helped reduce inflammation and oxidative tissue damage [21] [22] [23] [24][25].
Beneficial for Heart Health
Elderberry may have a positive impact on certain markers of heart and vascular health. Research indicates that elderberry juice can reduce blood fat levels and cholesterol. Moreover, diets rich in flavonoid compounds like anthocyanins have been linked to a reduced risk of heart disease.
Elderberry may also lower uric acid levels in the blood, which is related to high blood pressure and negative effects on heart health. Elderberry can increase insulin secretion and improve blood glucose levels. Given that type 2 diabetes is a major risk factor for heart and vascular diseases, blood sugar control is crucial in preventing these conditions. A study found that elderberry flowers inhibit α-glucosidase, which may help lower blood sugar levels. Additionally, research in diabetic rats given elderberry showed improved blood sugar control[26] [27] [28] [29] [30].
A study on mice with high cholesterol found that diets including black elderberry, among other foods, could reduce cholesterol levels in the liver and aorta. Further research found that feeding mice with polyphenol-rich foods extracted from elderberry lowered blood pressure and reduced susceptibility to organ damage caused by high blood pressure.
Fighting Cancer
In vitro studies have found that both European and American elderberries have certain cancer-inhibiting properties.
Inhibiting Harmful Bacteria
Elderberry can inhibit the growth of bacteria such as Helicobacter pylori and may improve symptoms of sinusitis and bronchitis.
Supporting the Immune System
In rats, elderberry polyphenols have been found to support immune defenses by increasing white blood cell count.
UV Radiation Protection
Sunscreen products containing elderberry extract have a sun protection factor (SPF) of 9.88.
Increasing Urination
Elderflower can increase the frequency of urination and salt excretion in rats.
Possessing Certain Antidepressant Properties
Research found that mice fed with 544 mg of elderberry extract per pound of body weight (equivalent to 1200 mg per kg) showed improved mood indicators and emotional well-being [31] [32] [33] [34] [35] [36] [37].
Are there any side effects of elderberry?
Elderberry has some potential benefits, but consuming it also comes with certain risks. The bark, unripe berries, and seeds contain a substance called lectin in small amounts, which can cause stomach discomfort if consumed excessively. Additionally, elderberry plants contain a substance called cyanogenic glycoside, which can release cyanide under certain circumstances. Cyanide is also a toxin found in almonds and apricot pits. Fresh berries contain 3 milligrams of cyanide per 100 grams, and fresh leaves contain 3-17 milligrams of cyanide per 100 grams. This is about 3% of the estimated lethal dose for a 130-pound (60 kg) person.
However, commercial preparations and cooked berries do not contain cyanide, so there are no reports of fatalities from consuming these substances. Symptoms of consuming uncooked berries, leaves, bark, or roots include nausea, vomiting, and diarrhea. The toxic compounds found in berries can be safely removed through cooking. However, elderberry branches, bark, or leaves should not be used for cooking or juicing, and it’s important to ensure that all bark or leaves are removed before use.
It is not recommended to use elderberry for pregnant or breastfeeding women. Although there have been no reports of adverse events in these individuals, there is not enough data to confirm its safety [38] [39] [40] [41] [42].
