Exceptional Health Benefits of Elderberries You Need to Know

Berries are among the world’s most versatile foods. You may purchase them from the grocery store, cultivate them on your own, or harvest them in the wild. Hundreds of different types of berries exist. One such berry that we will discuss today is elderberry.

Though it might not be as popular as your favourite berry, after knowing the health benefits it offers, you would definitely love to give it a try. It stands out as a miniature champion, offering high levels of vitamins, fibre, and antioxidants. It deserves a place on your plate for their health advantages.

Prepare to explore the wealth of elderberries and understand how including them in your diet benefits your health.

About Elderberries

Sambucus serves as the scientific name for an elderberry species. European elderberries (also known as Sambucus nigra) represent the main species within this plant family.

The species thrives throughout multiple regions worldwide yet originated in Europe. The S. nigra tree grows to 9 meters or 30 feet tall and produces small white cream-coloured elderflower clusters.

Small white or cream elderflowers grow in clusters, while tiny blue or black elderberries appear as bunches near the plant’s branches.

Elderberries shine bright as small black-violet gems that hide a pleasing surprise under their surface. Elderberries provide the right tartness to sweeten blended fruit desserts naturally. 

These berries create wonderful jelly forms during jam preparation and work well as base ingredients for syrups, wines, and drinks.

India’s elderberries grow in the Himalayas and the regions of Sikkim, Kashmir, and Himachal Pradesh.

Nutrient Profile of Elderberries

Elderberries are calorie-efficient and packed with nutrients. They are naturally low in sugar, yet they taste good. That’s a combination that’s hard to beat.

The nutrients in 100 grams of raw elderberries are as follows: ^[1]

Top Health Benefits of Elderberries

#1 Elderberries May Boosts Immunity

Antioxidants play an essential role in boosting/ enhancing the immune system.  Elderberries are a good source of antioxidants such as polyphenols, mostly anthocyanins, flavonols, phenolic acids, proanthocyanidins, terpenes, and lectins. 

They can significantly affect disease processes by counteracting oxidative stress, exerting beneficial effects on immune system stimulation.

You must get vitamin C (ascorbic acid) from your diet because your body cannot produce it. An excellent source of this nutrient is elderberries. Vitamin C is necessary for wound healing.

Additionally, the antioxidants in elderberries may protect cells from oxidative stress, which could exacerbate diseases and chronic conditions. ^[2]

#2 Elderberries May Promote Gut Health

As we know, inflammation can lead to various lifestyle diseases and gastrointestinal issues. Incorporating elderberries in your diet may help maintain a healthy gut as it contains antioxidants & anti-inflammatory properties, which promote the growth of good gut bacteria.

Elderberries are a fantastic source of fibre and polyphenols, which have prebiotic properties and give your gut’s beneficial bacteria energy. ^{[3] [4]} 

Therefore, adding this wonder gem to your diet may promote the growth of beneficial bacteria.

 Thus, among other components that promote gut health, elderberries are an excellent source of antioxidants, fibre, potassium, and vitamin C.

Adding it to a salad or sprinkling it on top of yoghurt can effortlessly incorporate this fruit into a nutritious diet.

 Sometimes, you may find it difficult to plan healthy meals and always look for strategies to increase your fibre intake. But wonder who to counsel and how to approach it.

Well, fear not, folks—Aashirvaad Atta with Multigrains and a team of trained nutritionists have created the My Meal Plan test, which may determine your daily fibre intake and provide you with a comprehensive meal plan that complies with recommended intake.

#3 Improves Skin Health

Having radiant skin is something we constantly desire. Did you know that antioxidants are one of those foods that are good for your skin?

Antioxidants may manage oxidative damage in the body, which can lead to skin damage and detrimental effects at the cellular level if left unchecked.

For example, you’ll notice the signs of ageing more quickly, such as wrinkles and fine lines, a decrease in skin elasticity, and a more uneven skin tone.

Antioxidants found in elderberries may help control this damage and support skin that is healthy and looks younger.^[5]

#4 Elderberries May Support Digestive Health

Looking for ways to get a Happy Tummy feel? That is possible through having strong digestive health. One way to improve digestion is by consuming high-fiber foods.

So, you will be happy to know that these little jewels may help improve digestive health by providing adequate dietary fiber.

Fibre might be vital in properly functioning your bowels and ensuring a balanced gut environment.

If you check the nutrient profile, you will know that eating 100 grams of elderberries gives you 7 grams of fiber that benefits your digestive system. ^[6]

Further, these berries deliver an abundance of water to our systems since they contain 80% water. ^[7] This water content helps preserve digestive tract hydration while promoting easy nutrient uptake and optimal digestion.

Thus, the combination of fibre and water found in elderberries enhances digestive health, making them a natural solution for better gut function and health.

Sometimes, you might be confused about your digestive quotient. However, Aashirvaad Digestive Quotient makes things easier to handle.

Aashirvaad Atta, with Multigrains and a group of qualified dietitians, developed the Aashirvaad Digestive Quotient.

It calculates your digestion score on a scale of 100. Check now and get your score to plan the meals accordingly.

#5 Manages Cholesterol

Elderberries may support heart health by helping to manage cholesterol levels. They are rich in antioxidants like anthocyanins, which have been shown to manage oxidative stress and improve lipid profiles. ^[8]

These compounds may help manage the oxidation of LDL (bad cholesterol), a key factor in the development of cardiovascular diseases.

Additionally, the fibre content in elderberries plays a role in regulating cholesterol levels. Dietary fibre binds to cholesterol in the digestive system, reducing its absorption and promoting its excretion from the body.

This can lead to managing overall cholesterol levels and better heart health.

Elderberry Recipe

Spiced Elderberry Syrup

 Are you unsure of what to do with your elderberries? Try this elderberry syrup recipe and save it for when the seasonal sniffles start to come on, or use it on waffles or ice cream!

 Serving Size: 8 People

Preparation Time: 1 Hour

 Ingredients:

• 4 cups of fresh or frozen elderberries (ensure stems are removed) or 2 cups of dried elderberries
• 2 cups of water
• 2 tablespoons of honey (adjust to taste)
• 2 teaspoons of ground cloves
• A 1-inch piece of fresh ginger, peeled
• 2 slices of lemon
• 1 cinnamon stick

Method:

• Remove any spoilt elderberries and any remaining leaves or twigs after sorting the elderberries.
• In a stainless steel pan, combine elderberries and water; bring to a gentle boil, then quickly reduce to a simmer (do not boil, as this will destroy some of the berry’s flavour). Let it simmer for 20 minutes.
• Use a potato masher or the back of a spoon to mash the berries every five minutes to extract their juices.
• Cover a bowl with cheesecloth and line a fine-mesh sieve. Fill the sieve with the contents of the simmering pan and let it drip.
• To extract as much juice as you can, gather the ends of the cheesecloth, twist them shut, and continue twisting tightly. About two cups of juice should be left over.
• Strain the juice and put it to a clean stainless steel pan with the honey, ginger, cloves, lemon slices, and cinnamon stick. Bring to a low simmer and cook for 15 minutes or until the mixture begins to thicken.
• Pour the liquid into a sterile, clean jar after straining it once more. It can be frozen or stored in the refrigerator for about six months.
• Drizzle over yoghurt, ice cream, pancakes, or waffles, just like you would with any other fruit syrup or maple syrup.
• As an alternative, mix it with hot water to make a calming tea, add it to sparkling water to make a cool beverage, or just eat it by the spoonful!

Elderberry Jam

Serving Size: Approximately 750-800g of jam (enough for 20-25 servings, assuming a serving size of 1 tablespoon per person).

Preparation Time:  45-55 minutes

Ingredients

• 500 grammes of elderberries
• 500 grammes of sugar granules
• 40 ml freshly squeezed lemon juice

Method

• Pick the berries from the stem using a fork. Pour water into a big basin and add the fruit.
• Stir the berries with your fingers to get rid of any trash or stem fragments. Repeat the washing procedure after pouring through a fine sieve. Let the berries drain the extra water after the second wash.
• After pouring the berries into the big pan, mix with the lemon juice and sugar. For five minutes, over medium-low heat, stir constantly until the sugar dissolves.
• After that, stop stirring and let the jam bubble for 20 minutes, stirring now and then to ensure it doesn’t adhere to the pan’s bottom.
• Now take the smaller plate and cover it with a small amount of jam. For a minute, place it back in the freezer.
• If a skin forms when you run your finger through it after taking it out of the freezer, it’s ready. It takes longer if it’s like syrup. In a few minutes, try again after placing the plate back in the freezer to let the jam continue to boil.
• Fill the jars with the jam using a ladle once it has developed a skin on the frozen plate.
• For up to a year, keep sealed and stored in a cold, dark location. Once opened, store in the refrigerator.

Precautions and Considerations

Raw or unripe elderberries and other parts of the elder tree, such as the leaves and stem, contain poisonous cyanide-producing substances that can cause nausea, vomiting, and severe diarrhea; cooking eliminates this toxin. Excessive levels of the toxin can lead to severe sickness.^[4]

Elderberries and other herbal products can interact negatively with medications, so consult your doctor before using them if you take any kind of medication.

Little is known about the safety of using elderberries for medical purposes while nursing or pregnant.

Take control of your health by discussing your complementary health practices with your medical professionals.  A dietician or nutritionist can help determine whether elderberries are right for you.

The Bottom Line

Elderberries are a delicious and nutritious fruit that can be added to food or drinks or consumed as a snack. They are incredibly healthy, and eating them has many health benefits.

If you have any underlying medical conditions, are pregnant, or are taking medication, see your doctor before consuming elderberries.

Having a variety of foods and nutrients in your diet is more important than focusing on just one or two in large quantities. Incorporate these tiny gems into your diet in addition to a balanced diet to experience several health advantages.

A dietician or nutritionist can help determine whether goji berries are right for you. Please visit our certified nutritionist to discuss lifestyle modifications to improve your health. 

Frequently Asked Questions