10/29/2025
Weโve all had a rough case of the cold or flu and know how miserable that can be. Fortunately, nature provides healing remedies such as elderberry that may help us avoid getting sick or shortening the duration when illness strikes.
One of the most commonly used medicinal plants in the world, elderberry refers to the fruit of the Sambucus tree. When taken at the onset of symptoms, this powerhouse has been found to reduce the duration of colds, the flu, allergies, sinus pain, inflammation and digestive issues.
Reasons Why Elderberry is Good for Your Health
1
High in nutrients
Elderberries pack a nutritious punch, rich in vitamins and minerals. Theyโre low in calories and a great source of dietary fiber and antioxidants. Elderberries are packed with Vitamin C, containing 6 to 35 grams per 100 grams of fruit. That accounts for up to 60% of the recommended daily intake.
2
Fights colds and flu
Black elderberry extracts have been shown to reduce the severity and duration of the flu, decrease pain and sinus inflammation and reduce symptoms of upper respiratory infections.
3
Supports skin health
Elderberries hold a rich source of Vitamins A and C, each shown to retain moisture in the skin and maintain a natural glow. Anthocyanin, the compound responsible for the berries vibrant color, acts as an anti-inflammatory. These compounds have been shown to combat natural signs of aging by improving skinโs structure and condition. The antioxidants and flavonoids found in the berry can also help reduce damage from oxidative stress in the body.
4
Allergy relief
The immune boosting and anti-inflammatory properties of this superfood make it a great natural remedy for allergy symptoms. The herbs known to remove excess mucus from the body called anti-catarrhals make this potent berry an effective medicine in clearing up runny noses, congestion, sneezing and itchy watery eyes.
5
Gut health
There have been numerous studies linking elderberry with immune support via microbial reaction in the gut. Elderberries contain polyphenols, an antioxidant found in fruits, vegetables and whole grains, known for their ability to combat cell damage. Itโs thought that the health benefits one would get from combining antioxidant-rich foods with a probiotic, would be greater than what could be achieved using each individually.
6
Heart health
While limited, there is some research suggesting that elderberry may improve cardiovascular health. The anthocyanin found in black elderberry may reduce cholesterol levels while improving HDL function. Another study found that polyphenols, like those found in elderberry, may be beneficial for those with high blood pressure.