Elderberry - A Great Source of Antioxidants

Elderberry - A Great Source of Antioxidants

Elderberry syrup is known as a powerful cold preventative and remedy. Just one cup of berries contains about 58% of the recommended daily value of vitamin C. It’s also a great source of antioxidants — which may protect your cells from damage and help prevent heart disease and cancer.

Elderberry syrup is made from berries of the Sambucus tree native to Europe. The sour-tasting berries are commonly used to make jelly, pie, and wine, but they've also been a staple of folk medicine for hundreds if not thousands of years.

Modern science has corroborated many of the claims made about elderberry syrup in traditional medicine. The fruit is low in calories and full of dietary fiber, which helps digestion, and it’s also a great source of important nutrients for the immune system.

In addition, elderberry syrup can benefit your health in a number of other ways, such as:

  • Constipation
    Elderberry was one of the main ingredients used in a clinical trial of possible treatments for constipation. The treatment that included elderberry proved to be an effective laxative, but more research is needed to see whether elderberry would have the same effect when taken in isolation.
  • Cold Treatment
    Elderberry is much touted in traditional medicine as an effective cold remedy. Various studies have been done on this and have corroborated many of these claims. For example, in a major study of air travelers who experienced cold symptoms during or after their trips, people who used elderberry had marked reductions in both the length and severity of their illnesses.
  • Anti-Inflammatory Effects
    Elderberry contains anthocyanin — which, in addition to giving elderberry its characteristic dark purple color, acts as a powerful, anti-inflammatory antioxidant. Anthocyanin reduces the damage that oxidative stress can cause when free radicals are metabolized in the body.

Raw elderberry — and also the seeds, leaves, and stem of the tree itself — can be toxic. The berries should be cooked thoroughly before eating or being turned into syrup, and no other part of the tree should be eaten.

Elderberry needs to be properly prepared before you consume it. The Centers for Disease Control and Prevention reports that in 1983, several people were inadvertently sickened after eating raw elderberry juice at a gathering in California. Though they all recovered quickly, at least one person was hospitalized and many others experienced diarrhea, nausea, and other digestive trouble.

There’s no universally acknowledged recommendation of elderberry syrup that you should consume in a day. Individual elderberry products have their own manufacturer-recommended dosages that should be adhered to. Nevertheless, research has shown that 15 milliliters (~3 teaspoons) of elderberry syrup, taken three to five times per day, is sufficient for resolving cold symptoms if taken early enough.

Health Benefits of Elderberries

  • Boost the immune system
  • Fight and protect against bacterial infections
  • Fight and protect against viral infections
  • Reduce the symptoms and duration of a cold or the flu
  • helps clear sinus infections
  • has natural diuretic effects and promotes bowel movements
  • anti-inflammatory properties
  • anti-carcinogenic properties
  • eases symptoms of allergies
  • high in antioxidants
  • high in vitamin A, which makes it great for healthy skin

 Elderberry Syrup Recipe


  • 3/4 cup dried elderberries
  • 3 cups water
  • 1 teaspoon dried cinnamon
  • 1 teaspoon dried cloves or 4 whole cloves
  • 1 tablespoon fresh ginger or 1 teaspoon dried ginger
  • 1 cup raw honey or agave


  1. In a large pot, bring the elderberries, water, cinnamon, cloves, and ginger to a boil.
  2. Reduce the heat, cover, and simmer until the liquid has reduced by half, about 40-45 minutes.
  3. Allow the liquid to cool, and then drain the liquid using a fine mesh strainer or cheese cloth.
  4. Press all liquid out of the berries using the back of a wooden spoon.
  5. Add the raw honey and mix well.
  6. Store in an airtight glass container in the refrigerator for up to two months.
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