'%20x='0'%20y='0'%20height='100%25'%20width='100%25'%20%0A%20%20%20%20%20%20%20%20%20%20xlink%3Ahref='data:image/jpg;base64,/9j/4AAQSkZJRgABAQAAAQABAAD/2wCEAAMDAwMDAwQEBAQFBQUFBQcHBgYHBwsICQgJCAsRCwwLCwwLEQ8SDw4PEg8bFRMTFRsfGhkaHyYiIiYwLTA+PlQBAwMDAwMDBAQEBAUFBQUFBwcGBgcHCwgJCAkICxELDAsLDAsRDxIPDg8SDxsVExMVGx8aGRofJiIiJjAtMD4+VP/AABEIAAYACgMBIgACEQEDEQH/xABiAAEBAQAAAAAAAAAAAAAAAAAAAwYQAAEDBAIDAAAAAAAAAAAAAAECAxEABAUSISIHEyMBAQEAAAAAAAAAAAAAAAAAAAUHEQABBAIDAAAAAAAAAAAAAAABAgMEEQASIUFh/9oADAMBAAIRAxEAPwDNXox+AC7nGWbPqftQv6IAWJWnZUJ67qkCQBxVx5cfYAaGMQkI6gJLMCOIGzJNKVL4Ul9MZKgs7EkE4c9wyD3vV+UM/9k='%3E%3C/image%3E%3C/svg%3E)
The benefits of elderberry syrup have been known in traditional medicine for ages. Elderberry syrup is made from berries from the Sambucus tree that’s native to Europe. These berries are commonly used to make jelly, pie and wine.
Elderberry syrup is often used as a remedy for colds and coughs. A cup of these berries contains as much as 58% of the recommended daily value of vitamin C. Apart from ascorbic acid, these fruits also contain other antioxidants.
In this article, we will discuss the health benefits of elderberry syrup and ways to include them in your diet.
Health benefits of elderberry syrup
In traditional medicine, elderberries and syrup made from these berries have been used to manage various minor health issues, including heartburn, constipation, colds and coughs.
Modern science has explored many of these benefits that are largely contributed by the antioxidants and soluble dietary fiber present in them. The following benefits of elderberry syrup have been observed:
Benefits of elderberry syrup in constipation
Elderberry has been studied for its laxative benefits in constipation, and preliminary results have shown positive results. More research is required to determine whether elderberry syrup can be used for long-term treatment.
Cold and cough treatment
Elderberry is well-known in traditional medicine as an effective cold remedy. Studies have been conducted on it, and the results have been promising.
In a study of air travelers who experienced cold symptoms, elderberry significantly reduced the severity of symptoms. Many natural and herbal cough remedies contain elderberry syrup.
Anti-Inflammatory benefits of elderberry syrup
Elderberry contains anthocyanin, which gives elderberry its characteristic dark purple color. It also acts as a potent anti-inflammatory agent and antioxidant. Anthocyanin reduces oxidative stress caused by free radicals in the body.
Side effects of elderberries
Raw elderberries can be toxic due to the presence of anti-nutrients. It's, therefore, recommended to cook elderberries into a syrup for safety reasons.
To get the benefits of elderberry syrup, you don’t need to prepare it raw. Raw elderberry syrup might also pose several health risks, including:
Diarrhea
Elderberry needs to be properly cooked or processed before consumption. The Centers for Disease Control and Prevention reported incidents of illness following consumption of raw elderberry juice at a gathering in California. Nausea and related symptoms were observed too. Hospitalization was required for many of these cases.
Kidney Health
Elderberry is known to act as a diuretic agent and may interfere with medications that are anti-diuretics. It's recommended to consult a doctor before consuming elderberry syrup if such medications are being taken. Keep these points in mind along with the benefits of elderberry syrup.
Diabetes
People on diabetic drugs must take extra precautions before consuming elderberries. The benefits of elderberry syrup may be offset by adverse reactions to medications, though.
Elderberry tea benefits
Dry elderberries can be used to make herbal tea at home. If you want to get the benefits of elderberry syrup, you can also use a few drops of it in your herbal tea.
People suffering from sore throats or congestion can get instant relief from elderberry tea. Here's an easy recipe to try out:
Ingredients:
- 2 cups water
- 2 tbsp dried elderberries
- 1 cinnamon stick
Instructions:
- Combine all ingredients in a teapot or in a strainer or fine mesh cloth.
- Put the pot over high heat. When the tea just starts to boil, turn the heat down to low, and simmer for 15 minutes.
- Once the tea is brewed well, turn off the heat, and let it rest for five minutes.
- Strain the tea through a fine-mesh strainer and enjoy.
Nutritional value of elderberry tea
A cup of elderberry tea provides:
- Calories: 30 kcal,
- Carbohydrates: 8 grams
- Protein: 1 gram
- Fat: 1 gram
- Saturated Fat: 1 gram
- Sodium: 26 mg
- Potassium: 83 mg
- Fiber: 4 grams
- Sugar: 1 gram
- Vitamin A: 177 IU
- Vitamin C: 11 mg
- Calcium: 61 mg
- Iron: 1 mg
The benefits of elderberry tea are quite similar to that of elderberry syrup, so they can be used interchangeably.
Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.
What do you think of this story? Tell us in the comments section below.
