What are elderberries?

What are elderberries? Miracle berries originating from Europe are highly respected in Western countries for their diverse nutritional value and effects. Elderberry has been used as a medicinal plant as early as ancient Greece. With its unique immunity-boosting and physical-strengthening effects, it has become an essential health product for European families.

However, the popularity of elderberries in the Asian market needs to be improved, and many people are still unaware of the nutritional value and potential benefits of elderberries. Why has elderberry been favored by Europeans for so long? What are the magical benefits of elderberries? This article will give you a comprehensive analysis of the effects, nutritional value, consumption methods and precautions of elderberries. If you are also curious about the charm of elderberry, let’s explore the secrets of this natural health treasure together!

What are elderberries?

Elderberry is a dark purple berry from the European elder tree. It has a long history of dietary therapy in Europe. As early as the ancient Greek period, Hippocrates, the father of medicine, called elderberry the “medicine chest tree”, which shows its status in traditional medicine.

Elderberry is a deciduous shrub widely distributed in Europe, Africa and parts of Asia. Its leaves, bark, flowers and fruits can all be used as medicinal materials, among which the fruit – elderberry is the most commonly used.

Elderberries are dark purple or black in color and have a slightly sour taste. People usually make it into juice, jam, syrup or dried fruit for consumption, and it can also be used to make tea or medicinal wine. In addition to being eaten, elderberries are also widely used in health products, pharmaceuticals and cosmetics.

Europeans regard elderberry as a natural “home medicine box” to enhance immunity, strengthen physical fitness and speed up recovery after illness. Before antibiotics were invented, elderberries were a common ingredient in doctors’ prescriptions.

What is the nutritional composition of elderberries?

Elderberry is a natural nutritional treasure house, rich in vitamins, minerals and phytochemicals, which together give it potential health benefits. The following is the main nutritional composition of elderberry (per 100 grams of fresh fruit):

• Vitamin C: The content is about 6-35 mg, up to 60% of the recommended daily intake. Vitamin C is a powerful antioxidant that is indispensable for improving immunity.
• Anthocyanins: With a content of up to 1,000 mg, it is a powerful plant antioxidant that can protect our cells from free radical damage and has a very significant anti-inflammatory effect.
• Dietary fiber: Each 100 grams of fruit contains about 7 grams of fiber, accounting for more than 1/4 of the recommended daily intake. Dietary fiber helps maintain intestinal health and promote digestive function.
• Phenolic acids: such as vanillic acid, caffeic acid, etc., are a type of water-soluble plant antioxidants that help reduce oxidative stress in the body.
• Flavonoids: Quercetin, kaempferol, etc. are the main antioxidants of elderberry and have anti-inflammatory, antiviral and immunomodulatory effects. The flavonoid content of elderflower is 10 times that of elderberry fruit. .
• Phytochemicals: Elderberries also contain some special phytochemicals, which have positive effects on detoxifying the body and maintaining health.

In addition to the above ingredients, elderberries also contain vitamin A, vitamin E, folic acid, potassium, calcium, iron and other nutrients. Moreover, the antioxidant capacity (ORAC value) of elderberry is 49 times higher than that of pitaya, and its flavonoid content is 16 times higher than that of grapes! Of course, the exact nutritional content of elderberries will vary depending on variety, ripeness, growing environment and other factors. But no matter what, these little berries are a concentrated expression of natural nutrients. It’s no wonder that when many Europeans feel unwell, they first think of eating elderberries to relieve symptoms.

What are the effects and benefits of elderberry?

Elderberry benefit 1: Antioxidant, reducing the risk of chronic diseases

Free radicals are everywhere in life, like invisible “rust spots” in the body, quietly damaging our cells. Elderberries are rich in powerful antioxidants such as anthocyanins and flavonoids. They are like the “bodyguards” of cells, sparing no effort to neutralize free radicals and reduce oxidative stress. It not only protects cells from damage, but also greatly reduces the risk of chronic diseases , builds a line of defense for the body against diseases, and makes the body stronger and more energetic!

Elderberry benefit 2: Helps improve immunity

Elderberries are rich in vitamin C, anthocyanins and other antioxidant substances. These “immune stars” can enhance the fighting capacity of immune cells and make our defense system stronger. Scientific research has confirmed that eating elderberries regularly can not only improve immunity, but also relieve sore throats and reduce flu symptoms. In addition, elderberry leaves also have antibacterial, anti-inflammatory, antiviral and other effects. For athletes and the elderly, elderberry is a natural immune enhancer, which can help improve immune response and cope with health challenges more calmly.

Elderberry Benefit 3: Improve cardiovascular health

Cardiovascular disease is a “worry” of modern people’s health, and elderberry is the “natural guardian” of cardiovascular health.

Scientific research has found that elderberry can lower cholesterol and triglyceride levels in the blood, reduce the accumulation of cholesterol in the arteries, and make the blood more “unobstructed”. It also has antioxidant and anti-inflammatory effects, acting like a “protective shield” for the heart. ”, can improve heart function, lower blood pressure, reduce the risk of heart attacks, and help maintain cardiovascular health .

Elderberry Benefit 4: Anti-inflammation, relieve inflammation and joint pain

Chronic inflammation is one of the main culprits that keeps the body in a “sub-healthy” state. Scientific research has found that elderberry extract contains powerful antioxidant and anti-inflammatory capabilities. It is like a firefighter in the body, able to reduce the concentration of inflammatory markers, reduce oxidative stress in cells, and keep the body away from the fire of inflammation. It is a natural “anti-inflammatory expert”. The anthocyanins in elderberries are an “anti-inflammatory star”, which can reduce the secretion of inflammatory factors, “extinguish fires” for the body, relieve joint pain and muscle inflammation, and relieve pain and discomfort.

Elderberry Benefits 5: Potential to help fight tumors

We all want to stay away from cancer, and elderberries contain potential anti-tumor powers. Scientists have discovered some magical ingredients in elderberries, which are like the body’s “immune modulators” and can the development of tumors and gain more hope for life. In research on breast tumors, elderberry has shown a significant “delayed effect.” In addition, elderberry also has the ability to inhibit the proliferation and survival of cancer cells. It is like a “cancer killer”, always guarding our health. Although its current application in clinical treatment requires more research, its potential value in fighting tumors has given countless people hope.

Elderberry Benefit 6: Anti-inflammatory and antibacterial

In life, bacteria and inflammation always quietly threaten our health. But elderberries have amazing antibacterial and anti-inflammatory properties. Scientific research shows that elderberry has a significant inhibitory effect on Staphylococcus aureus, Escherichia coli, Salmonella and other pathogenic bacteria . It can be called a “bacteria nemesis”. It can also inhibit the formation of bacterial biofilms, just like destroying the “bacteria” Protective umbrella” to enhance the host’s ability to eliminate pathogens. When used in combination with certain antibiotics, it can also produce a synergistic antibacterial effect , making the antibacterial ability even more powerful.

How to eat elderberries? Recommended intake

Elderberries can be eaten in a variety of ways. You can eat the fresh fruit directly, or make it into juice, jam, tea or various health products. However, there is currently no clear intake standard.

Traditionally, elderberry leaves and flowers have been used therapeutically, with a daily intake of approximately 2 grams. But elderberries contain pyrrolidine alkaloids, which are potentially toxic and long-term intake of large amounts may damage liver function. Therefore, it is recommended not to eat parts containing unsaturated pyrrolidine alkaloids.

There are many types of elderberry products on the market, and intake levels vary:

• Elderberry syrup: 15 ml 4 times a day for adults; 15 ml 2 times a day for children.
• Elderberry powder packets: 1-2 packets per day, each packet contains about 150~300 mg.
• Other elderberry products: such as extracts, gummies, etc., please refer to the product instructions.

Are there any side effects of elderberry?

Uncooked or unripe elderberry fruits contain a substance called cyanogenic glycosides, which may release small amounts of cyanide under certain conditions. Ingesting large amounts may cause symptoms such as nausea, vomiting, or diarrhea.

Additionally, elderberry bark, leaves, and unripe fruits contain lectins, which may cause stomach upset if consumed in excess. Therefore, when purchasing elderberry products, be sure to choose formal channels to ensure raw material quality and product safety.

What are the precautions or contraindications for elderberries?

For those who suffer from autoimmune diseases, such as lupus, multiple sclerosis, rheumatoid arthritis, etc., elderberries may stimulate the immune system and aggravate symptoms. If you have problems in this area, please discuss it with your doctor first and seek professional advice.

In addition, elderberry may affect the metabolism of certain drugs, especially those that suppress the immune system, such as cyclosporine, tacomos, corticosteroids, etc. If you are taking these drugs, please consult your doctor first. Doctor or pharmacist.

Are there any contraindications or precautions for elderberries? Who does not recommend eating it?

• Pregnant and lactating women: Although there are currently no clear reports of adverse events, due to the lack of sufficient safety data, it is recommended to consult a physician or pharmacist before using elderberry products.
• People with immune system diseases: Elderberries may stimulate the immune system and worsen the symptoms of certain autoimmune diseases, such as lupus, multiple sclerosis, and rheumatoid arthritis.
• People taking medications: Elderberry may affect the metabolism of certain medications, especially immunosuppressants, diuretics, etc. While taking the medicine, please consult a professional medical professional first.
• People allergic to elderberries or other substances: If you have ever had an allergic reaction to elderberries, birch pollen, or other medications or herbal products, please consult your doctor before consuming them.