7 Health benefits of elderberry, a superfood that can boost your immune system

04/06/2022 / By Zoey Sky

A superfood powerhouse, elderberry is rich in antioxidants and can be used to relieve common complaints like joint pain or constipation. Studies have shown that the plant, especially the European elderberry species (Sambucus nigra), has medicinal properties that enable it to offer amazing health benefits.

The following are seven incredible benefits of elderberry. (h/t to Hillsborough-Homesteading.com)

Elderberries help improve overall well-being

Raw elderberries are full of many vitamins and minerals and low in calories.

A one-cup serving of elderberries contains 100 calories, 27 grams of carbohydrates, one gram of protein and one gram of fat. The same serving also contains 52 milligrams of vitamin C and 10 grams of dietary fiber.

Elderberries are also a good source of phenolic acids or compounds that are potent antioxidants. Phenolic acids can help reduce damage from oxidative stress in your body.

Additionally, elderberries are rich in flavonols like isorhamnetin, kaempferol and quercetin. Elderberry flowers contain up to 10 times more flavonols than the berries.

When consumed moderately, elderberries are very nutritious and can improve your overall well-being.

The main component found in the elderberry plant is anthocyanin. These potent antioxidants help protect and inhibit the growth of harmful free radicals in your body.

Anthocyanins also have antiviral properties, making them a good remedy against viral infections. Take elderberry supplements, consume the berries or drink elderberry tea to help strengthen your body’s defenses against viruses and bacteria and reduce inflammation, pain and swelling in affected areas.

Elderberries help treat colds and the flu

When flu season arrives, protect yourself and your loved ones with elderberry tea or syrup.

Elderberry juice syrup is a popular home remedy for the common cold and flu-like symptoms. Used for centuries, elderberry syrup can help treat influenza A and reduce its potency and severity.

For best results, consume elderberry syrup within 48 hours of the first symptoms appearing. (Related: Make your own elderberry tincture and cough syrup to fight the flu.)

A 2019 study proved the effectiveness of elderberry juice syrup in treating colds and flu symptoms. Results showed that there was a significant improvement in upper respiratory symptoms.

The same result was seen in a 2016 Australian study when researchers observed 312 long-haul air travelers after they consumed elderberry extract 10 days before and five days after the flight. Findings revealed that the participating passengers had 50 percent fewer sick days compared to participants in the placebo group.

The ability of elderberries to protect or reduce the risk of contracting the flu is still unclear, but a 2012 study suggests that the superfood can stimulate an inflammatory response to protect the body against the flu virus.

Elderberries help relieve pain

The inflammatory effects of elderberries make them a good natural home remedy for pain relief.

The anthocyanins in elderberries inhibit the production of nitric oxide, the compound that stimulates an immune response in the affected area caused by illness or injury. This helps reduce pain and swelling, which is why elderberry ointments and tinctures are often used to relieve pain and swelling from burns, cuts, bruises or toothaches.

It is also believed that elderberry syrup can help reduce neuropathic pain, but further studies are needed to understand the analgesic and anti-inflammatory properties of the elderberry plant.

Elderberries help ease joint pain

Elderberries contain anthocyanins, which evidence suggests can be used to relieve joint pain, especially in those with arthritis.

Additionally, anthocyanins can help manage inflammation and oxidative stress, which are pain triggers. While there are few human studies conducted on this subject, the results are very promising.

Elderberries can be used to prevent oxidative stress, tissue damage and the growth of pro-inflammatory proteins.

Elderberries help treat constipation

Dried elderberry tea is a popular home remedy for constipation. Elderberries contain anthraquinone, a chemical compound responsible for the tea’s laxative effect.

Anthraquinone also inhibits the absorption of water in the intestines. And the less water is absorbed, the more intestinal pressure there will be, which causes peristalsis or muscle contraction in the intestine. These contractions help clear your bowels.

Elderberries help treat acne

The flavonoids in elderberries, which are both antioxidant and anti-inflammatory, protect healthy cells in your body against free radical damage.

According to the American Nutrition Association (ANA), elderberries have antiseptic effects, which explains why they can be a good natural remedy for acne and other skin problems. If you’re looking for a natural acne remedy, try an elderberry facial cleanser.

Elderberries help reduce wrinkles

ANA also recommends the use of elderberry skincare products to reduce wrinkles and the appearance of age spots. Elderberry products can help because the plant contains high levels of vitamin A, a nutrient that is essential for skin health.