Benefits Of Elderberry

Nature is the original healer, so it’s no surprise that commonly sold medications are starting to incorporate natural ingredients into their formulas. One ingredient that you may notice appearing on the labels of some of your medicinal products is elderberry.

Elderberry grows around the world and has long been used in traditional medicine and cooking for a variety of purposes, but many people are unaware of the health benefits this fruit has to offer. We’ve put together a list of some of the elderberry benefits you might not know about.

What Is Elderberry?

Elderberry refers to the fruit of the Sambucus tree, a flowering tree that belongs to the Adoxaceae family of plants. Elderberry has long been used in traditional medicine for many different purposes and also is used for cooking in many parts of the world. Despite its long history of medicinal use, many people in modern society are unaware of the fruit’s many potential health benefits.

The type of elderberry that most people are familiar with is European elderberry, also known as black elder or, as referred by its scientific name, Sambucus nigra. European elderberry is native to Europe, as the name suggests, but it can also be found in many other parts of the world. The tree can grow up to 30 feet in height and is well known for its small white flowers and small black or blue-black bunches of berries, known as elderberries.

The parts of the elder tree have several different uses.

The flowers, leaves, bark, berries, and berry juice have been used throughout the centuries for medicinal purposes.

The flowers and leaves of the elderberry tree have been used in traditional medicine to reduce swelling and relieve discomfort. Beside that, it supports urinary health, and even support healthy production of sweat.

The bark of the tree has been used to help support digestive regularity while also helping to temporarily soothe mild stomach upset.

The dried berries and juice have been used in traditional medicine for many purposes, including supporting regular bowel movements, soothing discomfort, and providing cleansing effects.

What Are Elderberry’s Health Benefits?

Elderberries are reported to have a number of different health benefits. The berries are considered highly nutritious and contain important vitamins and minerals, but they can also support specific important functions and processes in your body.

Elderberry May Support Heart Health

Some evidence exists that shows elderberry may be useful in supporting heart health. Diets supplemented with elderberry have been shown to provide positive benefits for certain markers of heart health, such as cholesterol and blood pressure levels.

One study conducted in rats found that animals that ate foods containing compounds extracted from elderberry, known as polyphenols, had more normal blood sugar levels compared to others who did not eat the compounds.

Other heart health benefits associated with elderberries include supporting healthy levels of cholesterol and triglycerides. Studies have shown that a diet that is high in flavonoids like those contained in elderberries can support heart health in these specific areas.

However, these studies are not conclusive and there is still room for debate on the subject. Studies in people have had more mixed results than studies in animals. For example, some studies show that elderberry may support healthy cholesterol levels in the liver but not in the blood.

Other evidence indicates that eating a diet rich in elderberries may help maintain normal levels of uric acid in the blood. Higher levels of uric acid are known to increase blood pressure and negatively impact heart health.

Elderberry May Help Maintain Healthy Blood Sugar Levels

In addition to its potential benefits for heart health, elderberry also may have a positive impact on blood sugar levels. Elderberry flowers have been shown to support an enzyme called alpha-glucosidase (α-glucosidase), which may help to maintain normal blood sugar levels.

Elderberries Are High in Antioxidants

Elderberry is a nutritious food that is high in vitamins, minerals, and antioxidants. The National Institutes of Health defines antioxidants as man-made or natural substances that can defend against oxidative stress. Examples of antioxidants include vitamins C and E, selenium, beta-carotene, lycopene, and more.

The body needs antioxidants in order to reduce cellular damage caused by free radicals, which are reactive molecules that are produced by the body as a result of normal cellular processes, or are produced in reaction to environmental stressors. When the body does not manufacture or take in enough antioxidants to prevent this damage from occurring, the body is at increased risk of experiencing a condition called oxidative stress, which can be the first link in a chain of reactions that can negatively impact overall health.

Many components of the elderberry plant are known to be excellent sources of powerful antioxidants, including the berries, flowers, and leaves. One of the antioxidants found in elderberry is known to be 3.5 times more potent than vitamin E. As a result, elderberry is considered one of the most effective antioxidants, with numerous studies confirming its benefits.

May Help Temporarily Relieve Cold and Flu Symptoms

In addition to offering long-term health and wellness benefits, elderberry may also offer temporary relief of symptoms as you recover from the common cold or flu.

Studies show that black elderberry extracts and flower infusions may help to temporarily ease symptoms a person experiences during a cold. As a result, some over-the-counter medications include elderberry as an ingredient to act as extra support to additional soothing ingredients.

These small studies are promising, but in order to confirm the effect of elderberry on cold and flu symptoms, larger human studies are still needed.

May Offer Other Health Benefits

Anecdotal evidence abounds regarding elderberry’s other potential health benefits, but more scientific research is needed to confirm them. Other potential health benefits of elderberry may include:

• Immune system support through supporting healthy production of white blood cells
• Urinary and renal support, including healthy salt excretion through the urine
• Mood and emotional wellness support
• Energizing effects

Summary

Elderberry has a long list of potential health benefits that merit large-scale human studies in the future.

Elderberry may help to support heart health, maintain healthy blood sugar levels, provide antioxidants, temporarily help to relieve cold and flu symptoms, and other health benefits.

Health benefits of elderberry with limited supporting scientific evidence include supporting white blood cell production, maintaining urinary regularity, support for emotional wellness and mood health, and promoting feelings of energy.