The Daily Nutrition

Elderberry Benefits and Elderberry Health Concerns

The elderberry is a berry that can be found on the European elder tree. It’s a dark purple berry that is typically used for medicine.

It’s not something that you usually pick off the tree and start eating them right away. Eating elderberry straight from the tree can cause a significant amount of nausea, so be careful if you choose to do this.

They are very much used for their medicinal benefits and not their actual flavor.

However, that’s not to say that you can’t eat the straight from the tree. They still serve a good purpose when you eat them directly. Their general use is just for other medicines.

You don’t have to ingest elderberries all the time either. They can be applied to areas of the body to help with things like inflammation and possibly rashes.

Even though you may not have ever seen elderberry up close and personal, you have probably had some medicine where it’s a crucial ingredient.

You should really take a deeper look into elderberries so that you know exactly how beneficial they can be to you.

Elderberry Benefits

elderberry syrup

In this article, we’re going to take a deeper look at elderberry health benefits so that you really understand how it’s healthy for you.

Having elderberry is something that you should really understand instead of just knowing that it’s an ingredient in your medicine.

Taking a better look at the berry is going to allow you to appreciate the fruit much more and you’ll be able to know exactly how it’s affecting your body.

Helps Treat Colds and Fight the Flu

Black elderberry fruits have been known to greatly decrease the symptoms of the common cold and even the flu.

If you have the flu, drinking something like elderberry juice can greatly improve the symptoms you’re experiencing. This is also going to lead to you being sick for a much shorter duration than you would’ve before.

When you feel yourself starting to experience cold and flu symptoms, there are different forms of elderberry that you can take to fight these symptoms. For example, taking 15 ml of elderberry syrup a few times a day for a few days can greatly improve your symptoms. You may even be able to eliminate all of your symptoms completely.

Other elderberry based medicines show great promise in helping boost your immune system so that any sickness your feeling either has the symptoms reduced significantly or you don’t experience any sickness at all.

Anything that can reduce the length of the flu or a cold is something you should take advantage of. Especially when that thing can be something as simple as a gummy.

Great Source for Vitamins and Minerals


Elderberries are a fruit that is low in calories, fat, and protein. However, if you’re somebody that’s on a lower carbohydrate diet, then you might want to stay away from eating elderberries.

Having 100 grams of elderberry can give you up to about 35 mg of Vitamin C. That’s about 60% of the recommended daily value for Vitamin C. This is part of the reason as to why elderberry is so effective when it comes to fighting off sickness.

Something that everyone should really pay attention to is the dietary fiber that elderberries provide. Fiber is something that not enough people get enough of in their regular, everyday diets. Having 100 grams of elderberry will provide you with about 7 grams of fiber. That’s a significant amount, especially for those people that struggle to get enough fiber in their diets normally.

When you are looking to eat elderberry quickly, cooking them may take away some of the nutritional value, but you will still get a significant amount of the vitamins and minerals that every elderberry can provide.

Rich in Antioxidants

The elderberry plant is one that is very high in antioxidants. Antioxidants are something that everyone needs for their bodies to really power through on a day to day basis.

Antioxidants are there to help with your overall health. When you feed your body antioxidants, you’re giving it what it wants to really start running like a well-oiled machine.

Every part of the elderberry plant is an excellent source of antioxidants. Most fruits are a good source of antioxidants, but elderberries are even better than your average fruit.

When you consume elderberry, the status of antioxidants in your body is increased almost immediately. Your body recognizes the antioxidants in elderberries fast.

Again, cooking elderberry may reduce the antioxidants present in them once they are consumed. However, you will still get the most you possibly can out of consuming safe elderberry.

Good for Heart Health

Elderberry has been shown to reduce the amount of fat in your blood along with decreasing overall cholesterol.

This is already a positive sign for your heart health. The less fat you have in your blood is going to cause your heart to remain as healthy as possible. When you can keep lower cholesterol as well, your heart is going to thank you.

One of the best ways to utilize elderberry for your heart health is to consume about 400 mg of elderberry extract a few times a day, every day. Your cholesterol will remain at a good level while reducing the fat that is pumping through your bloodstream.

Something else that elderberries are good for when it comes to your heart health is reducing the uric acid in your blood. Too much uric acid is going to raise your blood pressure. If you know anything about your heart health, you know that elevated blood pressure can be dangerous.

Elderberries can also improve your blood sugar levels, thus being just another reason as to why this fruit is so beneficial for your heart.

Reduces Inflammation

elderberry benefits

Having any kind of inflammation can be very annoying and painful if it’s something that you have to experience each day.

The good thing about this health benefit is that you can either take the elderberry orally or use it on the skin.

When you eat something like a gummy, the fruit is going to work internally and help with any inflammation that’s going on around your body.

On the flip side, using an extract and rubbing it on an inflamed area, can be great for inflammation as well.

Using both methods at the same time is going to be even better because the inflammation is getting worked on from both sides.

Risks Associated with Elderberry

As it was mentioned earlier, you need to be careful when you’re consuming this berry. There could be some real danger if you aren’t watching how you consume this fruit.

Eating these berries when they aren’t ripe enough can cause a significant amount of stomach problems. This is why it’s vitally important to cook the berries beforehand. Cooking them is going to help get rid of the small number of lectins, which is what causes stomach issues.

If you consume too much elderberry, there could be some toxins released in your body. This is due to the fact that they contain a substance called cyanogenic glycoside. Too much of this substance will release cyanide in your body.

If you don’t know anything about cyanide, it’s very poisonous to the human body.

Yet another reason as to why it’s important to cook the berries before consumption.

The Medical Fruit

Consuming the elderberry is going to be extremely beneficial for your health, mostly because it’s something that is used in a ton of medicines.

Your body is going to thank you for putting elderberries in your system.

You may not want to eat it because of its taste, but you should add it to your diet if you want your body to be a sickness fighting machine.

Other than that, enjoy one of the planet’s natural medicines so you can always feel as though you’re somewhat invincible.

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