What to Know About Elderberries

Its looks and colors may resemble that of blueberries and blackberries, but in reality, it isn't any of those two. In fact, we're talking about elderberries, a plant that has long been used by civilizations of old to treat common ailments such as colds, flus, constipations, and pain management. The most common elderberry species is the European elder (Sambucus nigra) where it is used to make supplements, teas, syrups, and even gummies.  

As elderberries may sound quite foreign to some, let us now look into several medically-backed benefits of this plant: 

1. Rich in nutrients. Like its berry relatives, elderberries are packed with high amounts of nutrients such as Vitamin C, fiber, phenolic acids, flavonols, and anthocynins. Most people would know what are the functions of Vitamin C and fiber, but not the last three nutrients of this list. They are packed with antioxidants, which are extremely helpful in protecting oxidative damage that leads to diseases such as cancer. It also has anti-inflammatory properties that prevent painful conditions like arthritis. 

2. May help treat colds and flus. One of the most promising aspects of elderberries, extensive research has been done on its effectiveness in relieving both the length and severity of flu symptoms. In these studies, it was suggested that those who took elderberry had a less severe case of colds/flus. However, it must be noted that this will only help to a certain level and still requires you to get a flu vaccine to be fully protected. 

3. May help in relieving constipation. Elderberries contain a compound named anthraquinone which has a laxative effect as it helps inhibit the absorption of water in the intestines, which in turn encourages bowel movements.

A word of caution: elderberries are NOT to be taken raw but to be cooked as its leaves and bark contain a type of poison which, while not deadly, can cause multiple side effects like nausea, diarrhea, dizziness, breathlessness, and numbness. Pregnant and lactating women are also not recommended to take elderberries as there is a lack of evidence to show whether it's safe for their consumption.