Nutrition Facts of Elderberry

Elderberry Nutrition Facts

Nutrient Amount per Serving
Calories 73
Carbohydrates 18 grams
Fiber 10 grams
Sugar 1 gram
Protein 0.66 grams
Fat 0.5 grams
Vitamin C 36 milligrams (60% DV)
Vitamin A 870 IU (17% DV)
Potassium 280 milligrams

Serving size: 100 grams (3.5 ounces)

Elderberry Information and Health Benefits

Elderberry, scientifically known as Sambucus nigra, is a dark purple fruit derived from the European elder tree. It has been used for centuries due to its various health benefits. Here are some key points about Elderberry:


Elderberries are packed with antioxidants that help protect the body against harmful free radicals. These antioxidants, such as anthocyanins, can support the immune system, reduce inflammation, and promote overall well-being.

Immune-Boosting Properties:

Elderberries are renowned for their immune-boosting effects. They contain high levels of vitamin C, which can enhance immune function and fight off common illnesses. Elderberries may help reduce the duration and severity of cold and flu symptoms.

Rich in Fiber:

Elderberries are a good source of dietary fiber, which aids digestion and promotes bowel regularity. Adequate fiber intake can also contribute to heart health and weight management.

Potential Anti-Viral Effects:

Studies have suggested that elderberries possess antiviral properties, particularly against certain strains of influenza viruses. They may help inhibit viral replication and reduce the severity of symptoms.

FAQs (Frequently Asked Questions)

1. Can elderberry help prevent or treat the common cold?

Elderberries have been traditionally used to support the immune system and may help reduce the duration and severity of cold symptoms. However, more research is needed to establish its effectiveness against the common cold.

2. Are there any potential side effects of consuming elderberry?

While elderberries are generally safe to consume, raw or unripe elderberries can cause nausea, vomiting, or diarrhea. It is important to cook or properly process the berries before consumption to eliminate any potential toxicity.

3. Can elderberry boost my immune system?

Elderberries are rich in antioxidants and vitamin C, which can help support and strengthen the immune system. However, it is essential to maintain a balanced diet and a healthy lifestyle to achieve optimal immune function.

4. Can I take elderberry supplements instead of consuming the fruit?

Elderberry supplements are available in various forms, such as capsules, syrups, or lozenges. While they can be convenient, it is recommended to consult with a healthcare professional before starting any new supplement regimen.

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