[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2020\/02\/benefits-of-elderberry\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2020\/02\/benefits-of-elderberry\/","headline":"What Are the Benefits of Elderberry?","name":"What Are the Benefits of Elderberry?","description":"For centuries, cultures have used elderberries for food and medicine. But what exactly are the benefits of elderberry \u2014 and how legitimate are they?","datePublished":"2020-02-19","dateModified":"2023-06-14","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/","name":"UPMC","url":"https:\/\/www.upmc.com\/","sameAs":"https:\/\/share-dev.upmc.com\/upmc\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/08\/elderberry_blg.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/08\/elderberry_blg.jpg","height":326,"width":754},"url":"https:\/\/share-dev.upmc.com\/2020\/02\/benefits-of-elderberry\/","about":["Cold and Flu","Family Health","Health Topics A-Z","Heart and Vascular Health","Living and Wellness","Men's Health","Nutrition","Women's Health"],"wordCount":773,"keywords":["benefits of elderberry","cancer","cardiovascular disease","chronic disease","common cold","diabetes","elderberry uses","immune systems","inflammation","influenza"],"articleBody":"Harvested from the indigenous\u202fSambucus\u202felder tree, elderberries have been a source of nutrition and medicine for thousands of years.\u00a0Today, the tart berries are often cooked down to make elderberry pies, jams, and juices, or fermented to make wine. While definitive research is ongoing, many people swear by its healing properties and rely on elderberry syrup or tablets to boost their immune system and overcome common illnesses.\u00a0But are the benefits of elderberry real, or is this vibrant fruit simply riding on its reputation?\u00a0What Are the Benefits of Elderberry?\u00a0Elderberry is highly nutritious\u00a0Medicinal claims aside, elderberries are both low in calories and rich in vitamins and minerals \u2014 a double bonus in the world of nutrition. Here\u2019s a few antioxidants in Elderberry:\u00a0Calcium\u00a0Iron\u00a0Vitamin A\u00a0Vitamin B6\u00a0Vitamin C\u00a0One cup of elderberries contains:\u00a0A little over 100 calories.\u00a027 grams of carbohydrates.One gram of fat.\u00a0One gram of protein.\u00a010 grams of dietary fiber.\u00a0All of that makes for an impressive nutritional breakdown. While you shouldn\u2019t eat elderberries morning, noon, and night, they can be a wholesome staple in an overall\u202fhealthy diet.\u00a0Elderberry may help to fight colds and the flu\u00a0Given its nutritional value, it makes sense why elderberry is sought out to relieve inflammation and support immune health.\u00a0One study published by the U.S. National Library of Medicine found that participants who consumed elderberry syrup felt relief from their flu symptoms four days earlier on average than those who received a placebo. Another NLB-published study of 312 air travelers found that when those who were sick took a 900 mg elderberry extract capsule three times daily, they recovered faster and experienced less severe cold and flu symptoms.\u00a0So, does elderberry work? While these small studies point to a promising verdict, researchers suggest that larger-scale studies need to be conducted in order to confirm elderberry\u2019s role in preventing or treating influenza or the common cold.\u00a0Elderberry could improve heart health and lower the risk of diabetes\u00a0Because elderberries are rich in three types of flavanols \u2014 naturally occurring compounds in plants with antioxidant properties \u2014 they may help to improve heart health.\u00a0Some studies have linked flavanol to a decreased risk of\u202fcardiovascular disease. Research has also shown elderberries can reduce fat levels in the blood, lower cholesterol, and improve blood sugar levels.\u00a0Research on elderberries\u2019 effects on chronic diseases is ongoing and often controversial. Since many studies on elderberries have been performed only on rats, further research on humans is needed.\u00a0Does Elderberry Have Other Benefits?\u00a0There are other claims about the benefits of adding elderberries to your diet. These potential benefits include:\u00a0Lower cancer risk.\u00a0Less fatigue.\u00a0Decreased constipation.\u00a0Help in treating HIV\/AIDS.\u00a0Reduced toothache pain.\u00a0Diminished nerve pain\u00a0Help women with constipation.\u00a0Aid in weight loss.\u00a0Relief from hay fever.\u00a0Eased gingivitis.\u00a0How to Incorporate Elderberries into Your Diet\u00a0Elderberry is not necessarily a common berry as it cannot be consumed raw. You can find elderberry in juices, jams, jellies, wine, and even pies. Elderberry also comes in the form of tea, syrup, lozenges, powder, pills, and gummies, such sources are great for helping treat a cold or flu. Elderberry can have a sweet taste with a tartness, therefore it pairs nicely in dishes with sweet flavors. But it can also compliment lean meats like venison. Elderberry can be an accent in a salad dressing, desert, or even breakfast in syrup on pancakes or waffles.\u00a0Can Elderberries Be Dangerous?\u00a0Uncooked elderberries and the plant\u2019s bark, leaves, and roots can be toxic. These parts of the plant contain lectins, a kind of protein that can cause stomach upset. Under some circumstances, they even contain bitter elements that can produce cyanide.\u00a0According to the Centers for Disease Control and Prevention, eight people were hospitalized in 1983 after consuming homemade elderberry juice. An investigation revealed the juice had been made by crushing raw elderberries, leaves, and stems in a juice press. Those who consumed the most elderberry juice became the sickest.\u00a0It\u2019s important to note that most accounts of elderberry poisoning were due to raw consumption and poorly executed homemade recipes. Elderberry tablets, teas, and other products you see in pharmacies and on supermarket shelves are likely nontoxic.\u00a0As a precaution, always discuss any type of nutritional supplement with your doctor before modifying your diet.\u00a0For more living and wellness information or to learn more about\u202fNutrition Services at UPMC, call\u202f412-647-8762. If you have a nutrition-related question, email\u202fAskADietitian@upmc.edu\u202fto connect with a UPMC dietitian.\u00a0 311.htmEditor's Note: This article was originally published on February 19, 2020, and was last reviewed on June 14, 2023.Sources"},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2020","item":"https:\/\/share-dev.upmc.com\/2020\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"02","item":"https:\/\/share-dev.upmc.com\/2020\/\/02\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"What Are the Benefits of Elderberry?","item":"https:\/\/share-dev.upmc.com\/2020\/02\/benefits-of-elderberry\/#breadcrumbitem"}]}]