The Almighty Elderberry: A Guide to Discovering the Benefits of Nature’s Superfood

What are elderberries? 

Elderberries (sambucus nigra) have long been used as a remedy to treat cold and flu symptoms due to antioxidative properties that support the immune system. Recently, they have experienced an immense growth in popularity within the all-natural community for their powerful medicinal uses, and have been dubbed a superfood.

Elderberries grow in clusters on elderberry trees alongside green leaves and white, fragrant flowers. Elderberries found in North America and Europe are mostly black and purple in color; however, red elderberries grow in China and blue elderberries in Mexico. The entirety of the elderberry tree, except for the flowers, contain the toxic chemical sambunigrin. The berries cannot be eaten raw, and must be cooked in order to be safe for consumption. 

This amazing group of berries, when used correctly, are an important source of food, nutrients, vitamins, and minerals. So are they truly a superfood? The answer is a definite YES!

What makes elderberries a superfood? 

Full of antioxidants, rich in fiber, potassium, vitamins, and necessary minerals, elderberries have earned their place as a powerful superfood. 

Elderberries are choc full of anthocyanins, special pigments only found in bioflavonoids. Bioflavonoids are special compounds that are only found in plants with powerful antioxidant effects that help protect cells, tissues, and other vital organs.

Interestingly enough, flavonoids have also been found to protect healthy cells from harmful free radicals that play a role in skin problems such as acne and wrinkles. In fact, the American Nutrition Association suggests that using a face wash with elderberry can help fight acne due to the antiseptic nature of the plant. 

Elderberries are also known for their high-fiber content. One cup of elderberries contains over 10 grams of dietary fiber. Fiber is important for preventing constipation, improving bowel function, lowering blood pressure, fighting cardiovascular disease and colorectal cancer, and lowering cholesterol.

Not only do elderberries have an impressive amount of fiber and bioflavonoids, they also contain significant amounts of Vitamin A, Potassium, Vitamin C, Folate, Calcium, and Iron.   

While scientists are still researching the whole host of benefits attributed to elderberries, the list is quite extensive and very impressive.  

What to keep in mind and how to use elderberries

Now that we have covered the essentials of the almighty elderberry, let’s make sure we keep the following tips and tricks in mind when it comes to adding elderberries to your diet.

1. Everything in Moderation: Remember - everything is great in moderation! Eating too much elderberry can cause digestive discomfort. So, only consume elderberries in small doses.‍
2. Don’t eat them raw: Elderberries cannot be eaten raw unlike blueberries or raspberries. They are toxic in raw form, and must be cooked before consumption. Those couple things aside, there are many ways to enjoy yummy tasting elderberries, so get creative in the kitchen and have some fun. Here are a few Nommy-approved ideas to get you started!‍
3. Elderberry Syrup: Keep elderberry syrup on hand for the fall and winter seasons as a quick remedy to ease cold symptoms. 
4. ‍Elderberry Tea: Boil some elderberries as a tart add-on to your favorite tea for an immune boost. ‍
5. Elderberry Jam: Check out one of our very own original recipes for tart elderberry jam.‍
6. Elderberry Infused Drinks: Hosting a party during the winter season. Consider an elderberry-infused drink!‍
7. Elderberry Gummies: Turn elderberry syrup into fruit gummies. Get the kids involved making all types of fun gummy shapes!

We here at Nommy can’t wait to hear about your elderberry adventures! Be sure to comment, and let us know how they go!